Healthy Dorm Room Meal & Snack Ideas For Athletes

Healthy Dorm Room Meal & Snack Ideas For Athletes

Between training, classes, meetings, film, and work, an athlete’s time can be pretty limited. It may not always be realistic to make it to the dining hall every time you need to eat, and depending on your schedule it may not even be open. Keeping convenience foods in your dorm room that can be used to put together healthy meals and snacks will help save you time and keep you on track with your nutrition. Below are some examples of simple snacks and meals that can be put together in a dorm or hotel room, when all you have access to is a refrigerator and microwave.

Simple Dorm Room Snacks

Below are some food items that you can keep in your room to put together well-balanced snacks. When putting together snacks, aim to pair a carbohydrate/fiber source with a protein/healthy fat source.


Fresh fruit (ex: bananas, apples, blueberries, oranges, grapes, clementines)

Fresh vegetables or pre-cut vegetables (ex: carrots, cucumbers, broccoli, celery, bell peppers)

Sprouted-grain bread (ex: Ezekiel, Dave’s Killer Bread)

Sprouted-grain bagels or English muffins


Whole-grain crackers or pretzels

Quick-cook grains (ex: rice, quinoa)

Oats (can purchase individual cups/packets)

Air-popped popcorn



Protein/Healthy Fat

Nuts (ex: pistachios, almonds, peanuts, cashews, walnuts)

Nut butters ( ex: peanut butter, almond butter, cashew butter)

Trail mix

Seeds (ex: sunflower seeds, pumpkin seeds)

Protein powder (check out some of our recommended brands here)

Greek yogurt*

String cheese*

Cottage cheese*

Milk or Nondairy Milk*

Pre-sliced meats (ex: chicken, turkey)*

Hard-boiled eggs*

EPIC Jerky Bars

Canned tuna or salmon

Smoked salmon



Dry roasted edamame

Dry roasted chickpeas

Protein Bars (check out a few of our top recommendations here)

Ready-to-drink protein shakes* (check out a few of our top recommendations here)

*=requires refrigeration

Simple Dorm Room Meals

Below are some meals that you can put together quickly in your dorm room with just a fridge and microwave. Aim to create a performance plate that includes carbohydrates, protein, healthy fats, and fruits or vegetables.


Oatmeal with fruit and nuts (optional: add a scoop of protein powder or a few eggs on the side)

Whole grain bagel with peanut butter and banana

Greek yogurt, granola or nuts, and berries/fresh fruit

Toast, fruit, and 2 hard-boiled eggs

Scramble in a mug (eggs, cheese) with toast and piece of fruit (can also be made into a sandwich/bagel sandwich)


Quick cook rice, pre-sliced chicken, bell peppers, and salsa or hummus

Turkey or chicken sandwich with vegetables and cottage cheese

Chicken and vegetable quesadilla with salsa or guacamole

“Snack Plate” shredded chicken, whole grain crackers, cheese, vegetables/fresh fruit, and guacamole/hummus

Quick cook quinoa, edamame, chickpeas, and cucumber salad with salad dressing of your choice

“Stuffed Baked Potato” baked potato topped with chicken/turkey or Greek yogurt, cheese, and salsa

For more dorm room meal and snack recipe ideas, check out my new book, Fuel Your Body. Available to order at Amazon, Target, Barnes & Noble, and Books-A-Million.

Angie Asche

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