From the Dining Hall to the Drive-Thru: A Look at College Students and Meal Prepping

According to the National Institute of Health (NIH), two out of every three adults struggle with obesity, and one out of every three children deal with being overweight. Excess caloric intake and poor nutrition are some of the leading factors regarding this issue. 

It can be a difficult task for college students to stay healthy without extra money lying around. A study done by U.S. News showed that 59% of college graduates had borrowed money to pay off their tuition in 2023. And without proper guidance, it leads to guessing what foods can help build a well-balanced diet. Jared Smith, a graduate student at the University of Georgia, said preparing his meals is all about convenience. 

“When I was meal prepping, it was foods that were more convenient to bring with me,” said Smith. “So, (it was) lunch meat, or like beef jerky, or things that were already made that were quick and easy to bring with me.” 

Smith, like other young adults, see meal prepping as a way to eliminate unhealthy eating habits. In a study done by the NIH, 57% of the individuals they looked at stated they planned meals “at least occasionally.” A major focus with meal prepping can be building muscle. High-protein meals are essential to build and repair muscle fibers in the body. 

Jereme’ Gallier, a Maryland-based dietitian and nutritionist, has specialized in working with clients of all ages to get their eating lifestyles corrected. Especially those wanting to have a change in their physical appearance. 

“You want to have some kind of protein, some color and some starch,” Gallier said. “Now, if you're trying to make it as healthy as possible, as nutritious as possible, you want to go with the lean meat.” 

In an article released by Healthline, foods like eggs, chicken breast and lean beef are great for gaining muscle efficiently. Duncan Gandolfo, who is one of Smith’s roommates, had previously meal prepped with some of these foods. Including changing his shopping to a different grocery store. 

“In the past, I did buy 80/20 (ground beef) when I was shopping at Kroger because it was cheaper than 93/7,” said Gandolfo. “But recently, I've been shopping at Aldi. It’s a lot cheaper there in general.” 

These everyday choices are crucial for not just the average student, but also with athletes. At UGA, student-athletes are looking to stay in the best shape possible. Even Gallier has personally worked with this group to teach them about the importance of nutrition. 

“I actually spent some time at UGA (and) did a sports nutrition fellowship down there,” Gallier said. “I know even from that perspective, … we still had to educate those athletes on what foods would be more beneficial to create a balanced plate.” 

Gallier’s perspective reinforced his experience into what works for meal prepping. He has several quick swaps that can make an immediate difference. Meal swaps are less complicated than one may think. 

“If you got some skin on chicken thighs or something, and you want to reduce the amount of fat you're having that day, you can take the skin off,” Gallier said. “Prioritizing water and not necessarily soda. That’ll help make things a lot more nutritious for you, even with limited options.” 

Meal prepping can be a daunting task. There are endless amounts of resources and articles to investigate. It can make finding a nutritious lifestyle an impossible feat. But it all comes down to the first step. And taking that can mean all the difference. 

“I know a lot of college students don't prioritize (eating fruits and vegetables),” said Gallier. “Between that and water, and if they at least start with the fruits and vegetables, you're getting fiber, you're still going to get water, because those are also sources of hydration … I would say just starting there and incorporating that into meals as well is a great start.”