Calorie Tracking for College Students on a Budget
Beat the freshman 15 without going broke or spending hours in the kitchen.
Why College Makes Weight Gain Easy
- Unlimited dining halls — All-you-can-eat temptation
- Late-night eating — Study sessions = snack sessions
- Alcohol calories — Liquid calories add up fast
- Stress eating — Exams, papers, social pressure
- Limited cooking — Dorm life restricts options
Dining Hall Survival Guide
Best Choices
- Grilled protein — Chicken, fish, eggs
- Salad bar — Load up on vegetables (watch dressing)
- Whole grains — Brown rice, oatmeal
- Fresh fruit — Grab for snacks later
Foods to Limit
- Fried foods (chicken tenders, fries)
- Pizza (easy to overeat)
- Cereal with milk (calorie bomb)
- Desserts at every meal
Budget Grocery List: Under $30/Week
| Item | Cost | Meals |
|---|---|---|
| Eggs (18 ct) | $4 | 6+ meals |
| Oatmeal (large container) | $3 | 10+ breakfasts |
| Rice (5 lb bag) | $4 | 20+ servings |
| Beans (4 cans) | $4 | 8 servings |
| Frozen vegetables | $5 | 10+ servings |
| Chicken thighs | $6 | 5-6 meals |
| Bananas + apples | $4 | 10+ snacks |
Total: ~$30 for a week of nutritious, trackable food.
Dorm-Friendly Meals (Microwave Only)
- Microwave scrambled eggs — 2 eggs in a mug, 90 seconds (140 cal)
- Oatmeal + peanut butter — Add hot water, stir in PB (350 cal)
- Rice + beans + salsa — Microwaveable, filling (400 cal)
- Greek yogurt parfait — Yogurt + granola + fruit (300 cal)
- Tuna + crackers — Packet tuna, whole grain crackers (250 cal)
Alcohol: The Hidden Calorie Bomb
| Drink | Calories |
|---|---|
| Beer (12 oz) | 150 cal |
| Vodka shot | 100 cal |
| Vodka soda | 100 cal |
| Margarita | 300+ cal |
| Long Island Iced Tea | 400+ cal |
Pro tip: If you drink, stick to vodka soda or light beer. Track it.
Late-Night Study Snacks That Won't Wreck Your Diet
- Air-popped popcorn (30 cal/cup)
- Baby carrots + hummus (150 cal)
- Greek yogurt (100 cal)
- String cheese (80 cal)
- Apple slices (95 cal)
Track Your Dining Hall Meals
Dining hall food is hard to track — you don't know the recipes. Just snap a photo with Pandish and get instant calorie estimates. Works even for mystery cafeteria food.
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