College Diet Plan
If you’re in college looking to lose a few pounds, you’ve come to the right place! If you are not a college student and still want to lose weight, this is a great place to start! Enjoying my 4 years at the University of Delaware, I know what it’s like to want to “enjoy your college years” without having to sacrifice any fun. I was not the skinniest girl in my sorority, but I did manage to keep my weight in check so that I could lose the 10-15 lbs I had gained during the year on my summer breaks.
Here is the deal. The program is $150. Yes, that is expensive but you also get the full 150 page diet plan from ToneItUp.com as well. You can choose from Vegan, Vegetarian, Gluten-Free or Meat Eater. All 4 come with the college plan! It is also a lifetime membership to the TIU program and family. When you buy a new diet book, maybe you read it. Then it sits on your shelf. You have no accountability. The college diet plan will send you motivation weekly. It will also send you an updated plan every time it is revamped (unlike any publication). You also have a personal trainer on call to answer your questions. You also have unlimited access to amazing recipes. Where do you think my Protein Pancake recipe came from?
The college plan focuses on those who do not have a big kitchen. The snacks are mostly items that do not need to be refrigerated. You can bring them to class. There are 5 meals each day. They all focus on clean foods but have other options for convenience. You can combine the regular TIU program with college plan as well. The 5th one comes AFTER dinner! Yes You get snack for when you study or party. You also get a small and short grocery list – that should last you weeks or months. Most of the items you should be able to buy on campus or at a drug store. You can also have a lovely parent or relative send them to you
A Sample Day is as follows:
Meal #1 at 9 AM Breakfast English Muffin with Peanut Butter
Meal #2 at 12 PM Lunch 1 cup of Vegetable based soup with Sliced Turkey roll-ups w/ lettuce and tomato (Made from the deli meat at the sandwich counter) with a healthy fat – either humus, olives, or nuts
Meal #3 at 3 PM Snack During Class Handful of dried damme and Almonds
Meal #5 at 6 PM Dinner at the Dining Hall – Large Salad with unlimited veggies, lean protein like grilled chicken or tuna at the salad bar with olive oil and balsamic vinegar – fill up on those veggies, eat as many as you want
Meal #6 at 9 PM While Studying – Cup of Greek Yogurt with Stevia and a few berries/almonds (bought at the library) or Air Popped Popcorn (in your dorm room)
Here are some additional resources if you do want to buy a plan:
First, find out your BMR.
This is how many calories you can consume to maintain your weight without exercise. Add in exercise and you can eat a few more calories. I suggest going light on the activity level, as this isn’t 100% accurate. It is the best I’ve found though on internet. If you are under 20, use this BMR calculator.
Since college students seem to drink more than most people (and totally removing it is not likely), you either must add these calories into the equation or burn them off during exercise. Roughly, 1 mile equals 100 calories. If you have 5 beers, that will take 5 miles to burn off. You can also go for a 3 miles run, and eat 200 calories less than usual the following day. Take your pick if you’re serious about losing weight.
If you can keep your calories within your BMR, you will not gain weight. If you want to lose weight, subtract 200 calories from your BMR for your total calorie intake or add exercise. Think of your diet as a bank account. Do you want to spend 500 calories on beer Friday night? If so, act wisely and earn back those calories you spent.
- Before Class: Kim’s Light Bagel, 1.5 slices of Ezekial Bread, or light whole grain English muffin; w/ 2 tbsp Light Cream Cheese or 1 TBSP of Unsalted Natural Peanut Butter
- Late For Class: Vitamuffin with a serving of fruit (banana, apple, strawberries)
- Bagel Shop: Whole Wheat Bagel, scooped out with light cream cheese or egg whites and tomato
- Diner/Cafeteria: Egg white veggies omelet, no cheese, with 1 slice whole grain toast (DRY aka no butter) with a little bit of jam.
Snacks to bring to class for in between lunch if it’s longer than 3 hours (if lunch and breakfast are only 3 hours apart, eat your snack between lunch and dinner):
- Laughing Cow Mini Babybel
- Almonds or Cashews (each one has 7 calories, choose wisely)
- Trail Mix (single serving portions, keep under 200 calories and minimize added sugars)
- Apple, banana or any other fruit for that matter
- Anywhere: Large salad with lots of veggies and a serving of lean protein like grilled chicken, sliced turkey, tuna (but not tuna salad, plain tuna!). Add a few nuts, avocado or add a tablespoon of olive oil for some healthy fats. If you add the nuts, stick with just vinegar. You can also use a LOW FAT dressing but avoid fat free. If there are none that you like at the cafeteria or food court, bring your own. Who cares. Just say you think the selection is gross.
- Lots of water! No diet soda.
Dinner requires creativity on your part. Depending if you live in a dorm or an apt, there are many things you can do. Eat unlimited steamed or raw veggies. Have a fist sized portion of good for you carbs and a palm size of protein. Have a stir fry with low sodium soy sauce, make fajitas, add veggies to a pasta sauce, or just steam them all and go bland! The less salt the better. If you want more structure see the diet plan above.
- Serving of lean protein
- 100-150 calories of whole grain goodness (quinoa, brown rice, whole wheat pasta or tortillas)
- Lots of veggies
Dessert or other late night snacks:
- Fridge: Sugar-free jello with light cool whip* (I don’t like artificial ingredients but saving calories here for just a craving is OK)
- Freezer: Skinny Cow ice cream desserts* (same as above)
- Cafeteria: 1/2 frozen yogurt with fresh fruit
- Late Night Munchies: Single serving of light Popcorn
- Late Night Munchies II: Raw veggies and humus
Here are a few more resources:
- Curb your late night eating habits
- Cheap & Quick Recipes For College Students
- Vegetarian Recipe For College Students
- The College Diet Plan
- How To Stop Craving Pizza
Here is the fitness routine I did each summer to lose the “Freshman 15.” I did this workout twice a week and ran 4 times a week. Twice I would run at the same pace for 30-40 minutes. The other 2 days, I would do intervals. On a student’s budget, I had no timer and alternated my pace between songs for 30-40 minutes.
If you’d like a routine that you can do in the comfort of your own dorm, here is one that you can do with just a text book!