Guides › Diet › College student
18–24, hostel or shared house
Diet plan for college student
Daily energy demand: Moderate (activity factor ×1.50 on resting energy).
Focus on
- Batch cook twice a week: dal, rice, roasted vegetables, a protein.
- Protein at every meal: eggs, lentils, paneer, chicken, tinned fish.
- Cheap staples: oats, eggs, frozen veg, tinned beans, bananas.
- Keep exam-week snacks simple: fruit, nuts, yoghurt.
Watch out for
- Late-night takeaways and sugary energy drinks.
- Skipping breakfast then overeating at night.
Training: 3–4 gym or home sessions a week. Great time to build a strength base.
Sample day
| Time | Meal | Vegetarian | Non-veg |
|---|---|---|---|
| 08:00 | Breakfast | Overnight oats with milk, banana, peanut butter | 3-egg omelette with toast |
| 13:00 | Lunch | Batch-cooked rajma rice with salad | Batch-cooked chicken rice bowl |
| 16:30 | Snack | Greek yoghurt and fruit | Greek yoghurt and fruit |
| 20:00 | Dinner | Paneer bhurji with chapati and vegetables | Tinned tuna pasta with frozen veg |
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