Sport Good, cheap and quick nutrition plan for college student?

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SkyDiver

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Being in college makes me have not much time for food-preparation so I'm looking for healthy meals that taste good and can be done quickly without spending too much. The less time I spend in that mess of a kitchen the better -.-
My primary target right now is to bulk up. I'm also looking for meals I can take with me to school. I used to carry fried eggs sandwiched between wholewheat-bread but that doesn't really provide much calories.
I used to have elaborate nutrition-plans in the past where it felt like I was eating for half of the day but after a while got too overwhelming, time consuming and expensive with all the meat I had to buy so I'm looking for something simpler but just as effective :sport:

thanks
 
You don't give a figure for your food budget to work with. And as you more than likely know you need to eat at least an extra meal per day when bulking, compared to cutting/maintaining.

If you have to eat 5/6 times per day aim to get one portion of lean animal protein at eat meal, with either complex/fibrous carbs, keep your fat to essential ones.

If you invest in some food storage containers and have the use of a fridge you could always spend an hour each day cooking three or four of your meals for the next day, so you don't have to worry about cooking/preparing each meal when you need to eat.
 
My budget is about $100 a week and 3000 calories a day. I usually have shake in the morning and after the gym so thats already 1000 and probably a big bole of wholegrain cereals after dinner which adds another 500.
 
It can be hard to bulk up on a budget but what you have seems like enough money to buy what you need. When i was in college my diet consisted of chicken, fish, eggs, whey protein, veggies, fruits, potatoes, brown rice and wheat pasta. Those were the basics. I would always be mixing it up though. I bought all my food in bulk at stores like Costco, Sam's and Bj's...I am located in Newport News, Virginia. These stores may be different where you are from.
 
Did you always try to calculate exactly how many calories are in every meal?
Anybody tried a rice-cooker? I've been doing brown-rice for years with a pot but no matter which instructions I follow it's always a hit or miss (mostly the later) so it usually ends up either too dry or too moist.
 
The only time i have ever counted calories was when I was on a cut diet. I hated it and hope I never have to do it again. You have to see how your body reacts to the foods you eat. If weight loss is slow then you may have to count calories for a few weeks just to target a good calorie amount. Once you get used to serving sizes then you can just go off of that. I have always used a rice cooker. It's the best investment I have made so far.
 
wow $100 per week, that's £60 (roughly), so you certainly have enough to do a good clean bulk!

back to my original suggestion, as long as plan and you have a fridge you can cook all your following days meals once a day and store them for when you need them. I spend no more than an hour and half per day in my kitchen (to cook all my meals and clean up).

I currently eat 2800 cals per day (I use a counter, but I simply write out my days menus on post it notes, for each day (so I have several notes to choose from each week) so instead of worrying about counting cals I just pick a post it note and follow the menu on it, so I know I "wont/shouldn't" over eat heheh!).

A 2300-2800 cal day for me would include;

breakfast = 1 tin of tuna and extra light mayo, 90g oats, 2 handfuls blueberries, 1 tablespoon (30-40g) peanut butter, 1 table spoon of flax oil. Cup of coffee. about 700-800 cals.

breakfast 2 = 2 slices wholemeal toast, olive spread, marmite (don't know if you can get that, it's a B vitamin supplement), 1 medium zucchini, handful of mushrooms, half tin of baked beans, 2-4 quorn sauages. 500-600 cals.

meal 3 = two slices wholemeal bread, pre weighed lean red meat (around 125-150g), salad. 450 cals.

meal 4 = 100g turkey breast, 1 portion of wholemeal noodles, broccoli, 1 pepper, 1 medium carrot. 350-450 cals.

meal 5 = 1-2 whole eggs, 5 whites, a few beetroot, lettuce, onions, 2-3 whole tomatoes. 250 cals

meal 6 = 200g cottage cheese. 1-2 slices of toast with marmite. 150-300 cals.

So at worst that lot comes to around 2400 cals, and when I eat that way daily my weekly shop, just for food, comes to around £35, or around $55! So with a budget of $100 you should be eating like a champ!

As you can see I eat big early and tapper off towards the days end, that's just my own program (which is currently to maintain my weight), but from this example you can see the kind of food/meals that are required, ie; each meal will have fibrous/starchy carbs + protein + fats (or fats within the food itself). To easily up the calories in each meal, to make it a 3000 cals day, you can simply double the protein portions in three or four meals and you don;t have to change anything else! Also, I eat fairly low carbs, around 45% (which may differ for you), so you could also up your carb portions in a few meals too!...
 
thanks for your suggestions! Got myself a pretty good ricecooker from Sanyo. What about using fish instate of meat?It's easier/faster to cook and always ends up tasting good.
 
Yes fish is fine too! Tuna, mackerel, salmon, sardines, cod, lobster-to name a few, they are all top choices.

If your fish meat is fresh, ie not tinned, then you should be good to go (check the nutritional values if possible, here the UK farmed fish have a higher fat content then wild varieties)! And beware of the fat content of tinned fish too, depending on sources they may have more saturates than others. But as you're bulking you may not be that worried about the fats at the moment?
 
Eggs and brown rice!!!!!
 
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