Hotel/Dorm Room Snack & Meal Ideas for Athletes

Student athletes have busy schedules and need to eat often because of their high energy needs. It can be hard to ensure you are meeting your needs when you have classes, training, studying, meetings...etc. and it may not be realistic to go to the dining hall or a restaurant every time you need to eat. Keeping nutritious convenient food options available to you in your dorm or hotel room can help save you time and keep you on track with your nutrition goals so that you can perform your best on and off of the field.

Below you'll find some mix and match snack and meal ideas for athletes when they are staying in a hotel or dorm room and have access to a mini fridge and microwave.

Mix and Match Snack Ideas for Athletes

When putting together snacks, aim to pair a protein/healthy fat source with a colour/carb source. Choose one option from the Protein/Healthy Fats column and one option from the Colour/Carb column to create a delicious and nutritious snack.

Mix and Match Meal Ideas for Athletes

When putting together meals, aim to create a performance plate that includes protein, carbs, colour and healthy fats. Use the columns to mix and match your ingredients to create a meal.

Breakfast Examples

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

• Whole grain bagel with peanut butter & banana

• Egg, cheese, and veggie omelette in a mug with toast and fruit on the side

• Greek yogurt or cottage cheese with granola, and fresh fruit

• Toast, fruit, and hard boiled eggs

Lunch/Dinner Examples

• Chicken slices with quick cook rice, bell peppers and salsa

• Turkey sandwich with fresh cut vegetables and hummus

• Chickpeas, edamame, quick cook quinoa, and tomato salad with choice of dressing

• Tuna pasta salad with veggies and milk

• Pita wrap with hummus, spinach, cucumber and a side of cottage cheese with fruit

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