Healthy Dorm Room Meals

When your child leaves for college, there is so much that runs through parents’ minds. You are mostly so proud but then you start to worry.  The worry then brings you back to the days when you were in the same situation.  You probably, if you’re like me, worry more for your child while simultaneously thinking, “I ate like ***t, didn’t sleep much, was super stressed, but….still survived. 

College will change their life forever. They will grow and thrive without you 🙁  The only thing that you can now hope for is the foundation that you built and the guidance you provided sticks with them.  They will now make their own decisions based on what they were taught.  

The one thing that we can still do is provide guidance and direction that is easy for them to adapt to.  I think all parents worry about what their kids are going to eat when they leave home, so I put together some ideas for you:


  • Toast with nut butter / plain yogurt, fruit, and toppings (coconut, hemp seeds, cacao nibs).
  • Microwave oatmeal topped with fruit and nut butter / nuts / seeds.
  • Overnight oats (like these blueberry sunflower oats) require no cooking and can be prepped ahead of time for early, hectic mornings. All you need are rolled oats, a liquid (coconut, cashew, almond milk, coconut water), fruit, and nuts / seeds. You can also include kefir (a yogurt drink) or yogurt if you like the consistency thicker.
  • Protein powder for smoothies
  • Eggs that can be quickly mixed and beaten and put in the microwave.
  • Kodiak flapjacks power cups are a great quick and easy breakfast.
  • Nut butter and fruit wrap. Use any nut butter and fruit. We love sliced apples, pears, bananas, strawberries, blueberries, and raspberries.


  • Whole grain crackers (like Wasa) / rice cakes / or toast topped with flaked tuna mashed with chickpeas, avocado, or hummus and Dijon mustard.
  • Mason Jar Salads like this one with easy veggies (cucumbers, carrots) and protein (canned beans, tuna, pre-baked tofu).
  • Sandwich with tuna / egg / protein, avocado, veggies.
  • Tuna salad served in lettuce cups.
  • Loaded sweet potato: Microwave a sweet potato until soft (about 3-4 minutes), then top with nut butter, hemp seeds, yogurt, cinnamon, and a dash of maple syrup.


  • Soup. Start with healthier organic options in a box (not can) then add more veggies and protein like carrots, celery, and beans. You can find plain pre-cooked brown rice and quinoa in shelf-stable packages.
  • Burrito wrap, made with whole grain tortilla, hummus, avocado, veggies, tuna, salsa, and shredded cheese.
  • Southwestern stuffed sweet potato – black beans, veggies (frozen, then microwaved), salsa, avocado.
  • Microwave egg sandwich. Whisk an egg with a teaspoon of water in a small bowl, then microwave for 45 seconds or until the egg is firm. Add egg, cheese, salsa, and baby spinach to an English muffin or roll.
  • Top salad greens with veggies, canned chickpeas, and any flavor of Bumble Bee® Seasoned Tuna Pouch with Spork.


  • Slice up apple / fruit and drizzle with nut butter/cinnamon.
  • Cube apples, add a little water, microwave covered for about two minutes or until soft. Dollop with greek yogurt, cinnamon, and a dash of honey or maple syrup if desired.
  • Veggies with hummus. We love grape tomatoes, cucumbers, snap peas, carrots & celery sticks, bell peppers, broccoli, and zucchini.
  • Microwave chocolate lava mug cake: 1 ripe banana, 3 tbsp cocoa powder, 2 tbsp almond butter, ¼ tsp baking soda, pinch of salt, pinch of cinnamon; mash banana, mix ingredients in a bowl, pour into mug, microwave in 1-minute increments for 2.5-3 minutes.
  • Microwave popcorn. You can pop kernels right in a brown paper bag, which is less expensive and also allows you to control what and how much you put on the popcorn. Popcorn is actually considered a whole grain and provides a good amount of fiber to keep you feeling full longer as well as support healthy digestion.
  • Easy Oatmeal Cookie Energy Bites.
  • Homemade trail mix (nuts, dried fruit, seeds, coconut, chocolate).
  • Rice cakes with nut butter or sliced / mashed avocado.
  • Celery with peanut butter and hemp seeds.
  • Strawberries with yogurt honey dip.
  • Nut butter and fruit wrap. Use any nut butter and sliced fruit like bananas, strawberries, blueberries, or raspberries.