H E A LTH Y DINING HAL L EAT ING
bonus
avoid the
freshman 15
A COLLE G E EATIN G G U ID E
stay lean, sexy, and fit
TABLE OF
CONTENTS
1
TABLE OF CONTENTS
2
FOOD + DRINK TIPS
3
KATʼS FAST FOOD FAVES
+ MEASURING YOUR FOOD
4
DINING HALL 101
LEGAL DISCLAIMER: THE INFORMATION PRESENTED HEREIN IS IN NO WAY INTENDED AS MEDICAL ADVICE OR TO SERVE AS A SUB-
STITUTE FOR MEDICAL COUNSELING. RATHER, AS WITH ALL EXERCISE AND NUTRITION PROGRAMS, IT IS INTENDED ONLY TO SUPPLEMENT, NOT REPLACE, MEDICAL CARE OR ADVICE AS PART OF A HEALTHY LIFESTYLE. AS SUCH, THE INFORMATION SHOULD BE USED IN
CONJUNCTION WITH THE GUIDANCE AND CARE OF YOUR PHYSICIAN. YOU MUST CONSULT YOUR PHYSICIAN BEFORE STARTING THIS PROGRAM AS YOU WOULD WITH ANY EXERCISE AND NUTRITION PROGRAM. IF YOU CHOOSE NOT TO OBTAIN THE CONSENT OF YOUR PHYSICIAN AND/OR WORK WITH YOUR PHYSICIAN THROUGHOUT THE DURATION OF YOUR TIME CONSULTING WITH MINIBUTMIGHTY FITNESS,
YOU ARE AGREEING TO ACCEPT FULL RESPONSIBILITY FOR YOUR ACTIONS. BY ACCEPTING YOUR COMPREHENSIVE FITNESS PROGRAM, YOU
RECOGNIZE THAT DESPITE ALL PRECAUTIONS ON THE PART OF MINIBUTMIGHTY FITNESS, THERE ARE RISKS OF INJURY OR ILLNESS
WHICH CAN OCCUR BECAUSE OF YOUR USE OF THE AFOREMENTIONED INFORMATION AND YOU EXPRESSLY ASSUME SUCH RISKS
AND WAIVE, RELINQUISH AND RELEASE ANY CLAIM WHICH YOU MAY HAVE AGAINST MINIBUTMIGHTY FITNESS, OR ITS AFFILIATES AS A RESULT OF ANY FUTURE PHYSICAL INJURY OR ILLNESS INCURRED IN CONNECTION WITH, OR AS A RESULT
OF, THE USE OR MISUSE OF YOUR FITNESS PROGRAM.
IN OTHER WORDS: TALK TO YOUR DOCTOR, BE SMART, HAVE FUN & KICK ASS!
1
FOOD + DRINK TIPS
K AT ’ S FA S T F O O D T I P S
1. BEFORE YOU ORDER
FAST FOOD...
PLAN AHEAD BY SEARCHING
NUTRITION FACTS ONLINE.
2. ALWAYS CHOOSE
FOOD..
3. ALWAYS CHOOSE
4. AVOID /
LIMIT
HIGH
PROTEIN
HIGH IN
PROTEIN
FOODS LIKE
THIS:
SOMETIMES, MACROS ON MFP AREN’T
ACCURATE (UNLESS THERE’S A GREEN
CHECK MARK NEXT TO THE FOOD), SO
IT’S SAFER TO CHECK ONLINE. THE
MACROS I PROVIDED ARE THE ACCURATE MACROS FOR EACH ITEM.
(CHOOSE SOMETHING WITH GRILLED/BAKED CHICKEN BREAST, TURKEY
BREAST, HAM, EGG WHITES (EGGS,
ONLY IF IT’S A LOW CAL FOOD), FISH
(ONLY IF THERE ISN’T ADDED
MAYO/OILS).
UNLESS YOU JUST WANT A SMALL
SNACK (200 CALS OR UNDER) TO GO,
YOU SHOULD ALWAYS CHOOSE A
HIGH-PROTEIN FOOD THAT’S ROUGHLY LOWER IN CALORIES. THIS WILL HELP
YOU REACH YOUR PROTEIN GOAL AT
THE END OF THE DAY.
FA S T F O O D
FA S T F O O D
FA S T F O O D
FA S T F O O D
5.
6. SAUCES
&
7. FAST FOOD
8. CUSTOMIZE
AVOID/LIMIT SODAS UNLESS THEY’RE
DIET SODAS. DIET SODAS AREN’T NECESSARILY “HEALTHY” BUT THEY ARE
OKAY IN MODERATION SINCE THEY’RE
A ZERO-CAL DRINK & WILL HELP YOU
STAY FULL.
ASK FOR SAUCES & DRESSINGS ON THE
SIDE SO YOU’RE AWARE OF HOW
MUCH YOU CONSUME. I USUALLY USE
½ A PACKET OF DRESSING (SAVES CALORIES & IS PLENTY FOR MY SALADS)
NOTE THAT A LOT OF FAST FOOD IS
HIGH IN SODIUM. IF YOU FEEL BLOATED, KEEP IN MIND THAT CAN BE
CAUSED BY WATER RETENTION. THE
END OF THE DAY.
IF YOU WANT TO CUSTOMIZE YOUR
DRINK ORDER, YOU CAN SEARCH THE
RESTAURANT YOU’RE DINING FROM +
“CALORIE CALCULATOR” ONLINE TO
SEE WHAT MACROS MAKE UP THOSE
ORDERS.
FA S T F O O D
FA S T F O O D
FA S T F O O D
FA S T F O O D
AVOID /
LIMIT
DRINKS LIKE
THIS...
YOUR
SODIUM
& BLOATING
DRESSINGS
AVOID/LIMIT FOODS THAT ARE FRIED,
CONTAIN TONS OF SAUCES, AND
CHEESES (UNLESS THE FOODS YOU
PICK MEET YOUR CALORIC/PROTEIN
REQUIREMENTS BY THE END OF THE
DAY).
ORDER
K AT ’ S D R I N K O R D E R T I P S
START FROM
SCRATCH
SWAP OUT
INGRIDIENTS
‘FOOD IS LIFE’
IG : HIGHLIGHTS
START FROM SCRATCH - ORDER COFFEE/TEA AS A
BASE, THEN ADD IN INDIVIDUAL INGREDIENTS SO
YOU’RE AWARE OF WHAT GOES IN YOUR BEVERAGE. EX. ORDER A MEDIUM ICED COFFEE + SKIM
MILK + 3 PUMPS SUGAR FREE VANILLA (VS. AN
ICED CARAMEL MACCHIATO).
IF YOU WANT A SPECIFIC BEVERAGE (EX. CARAMEL
MACCHIATO), SWAP OUT CERTAIN INGREDIENTS OR
ASK FOR THE LIGHTER VERSION. (EX. SKINNY ICED
CARAMEL MACCHIATO WITH LIGHT CARAMEL, OR
SAY YOU WANT ALMOND/SKIM MILK INSTEAD OF
WHOLE MILK TO YOUR MACCHIATO).
THERE ARE SOOO MANY RECIPES ONLINE. I
POSTED A BUNCH OF RECIPES ON MY “FOOD IS
LIFE” INSTAGRAM STORY HIGHLIGHT.
INGREDIENTS
INGREDIENTS
INGREDIENTS
2
KAT’S FAST
FOOD FAVES
grilled chicken sandwich
3 20 C A L | 40 C | 5 F | 30 P
chick-n slider
2 70 C A L | 11 C | 26 F | 1 6 P
grilled nuggets (8 N U G G E TS )
1 40 C A L | 4 C | 2 F | 25 P
chargrilled chicken cool wrap
2 50 C A L | 14 C | 29 F | 3 7 P
grilled chicken southwest salad ( HALF DRES S IN G )
4 5 0 C A L | 4 4 C | 18 F | 18 P
grilled chicken sandwich
3 5 0 C A L | 4 2 C | 9 F | 28 P
turkey sausage + egg white veggie patty
+ cheese, on Muffin
3 2 0 C A L | 3 4 C | 12 F | 19 P
turkey sausage wake up wrap
2 7 0 C A L | 1 1 C | 26 F | 16 P
( CUS TOM
spinach, feta, & cage-free egg-white BF wrap
2 90 C A L | 33 C | 10 F | 1 9 P
reduced-fat turkey bacon & cage-free egg-white BF sandwich
2 30 C A L | 6 C | 28 F | 16 P
chicken & quinoa protein bowl
4 20 C A L | 42 C | 17 F | 2 7 P
chipotle grilled chicken
4 70 C A L | 37 C | 16 F | 4 2 P
strawberry poppyseed salad - full
3 50 C A L | 14 C | 31 F
|
spicey thai salad - half
MEASURING
1 cup
1 oz.
meat or
cheese
|
16 F
|
40 P
burger - protein style ( CON D I ME NTS ON S IDE )
2 4 0 C A L | 1 7 C | 11 F | 13 P
27 P
ALWAYS PAIR THIS WITH HALF A SALAD
(EX. FUJI APPLE SALAD WITH CHICKEN (280 CAL- 17 F, 18 C,
mediterranean salad
4 8 0 C AL | 4 2 C
chicken + fajita veggie + black beans + white rice
+ tomato salsa + lettuce
4 8 0 C A L | 4 2 C | 16 F | 40 P
2 60 C A L | 11 C | 30 F | 2 0 P
egg & cheese on artisian ciabata
3 80 C A L | 15 C | 39 F | 1 9 P
ham + scrambled egg + cheese + tomato
+whole-grain farm style bread
3 30 C A L | 17 C | 22 F | 2 3 P
1/2 roasted turkey + avocado + blt + Country rustic
2 40-340 C A L | 17 C | 26 F | 2 1 P
***I
OR D E R )
17 P)
breakfast soft toca - egg + cheese
1 7 0 C AL | 9 C | 1 5 F | 7 P
soft toca - bacon wrap
2 3 0 C A L | 1 4 C | 15 F | 12 P
sourdough/rye/southwestern spicy bread (6 IN C H )
chicken strips + fat free honey mustard OR fat free
sweet onion sauce ( ON SI D E ) + banana peppers + green
peppers + lettuce + onion + tomato
3 4 0 C A L | 3 .5 C | 50 F | 24 P
Y OUR FOOD
1 tbsp
1 tsp
1 inch
1 - 2 oz.
nuts or
pretzels
3 oz.meat
fish or
poultry
3
DINING HALL 101
A LWAY S P I C K A L E A N
- THE SIZE OF
L E A N C H I C K E N B R E A S T,
N O N - FAT T Y S I R L O I N ,
- AGAIN, IF THESE ARE SEARED ADD IN 1 TBSP OF
OIL TO MYFITNESSPAL JUST TO BE SAFE.
DINING HALL 101
- PICK FOODS WITH THE LEAST NUMBER OF INGREDIENTS. THESE WILL BE EASIEST TO TRACK. WHEN
IN DOUBT, OVERESTIMATE HOW MANY CALORIES
YOU’RE EATING.
DINING HALL 101
SALAD
PROTEIN SOURCE (3-6 OZ)
Y O U R PA L M ~ 3 O Z .
L E A N T U R K E Y B R E A S T, H A M ,
FISH (BAKED OR SEARED)
- CHOOSE WHATEVER HIGHER
CALORIE FOOD OPTION THERE IS.
IF THERE ARE 3 OPTIONS FOR 3
OZ OF COOKED STEAK, PICK 1
WITH A GREEN CHECKMARK (VERIFIED), THEN CHOOSE THE HIGHEST CALORIE OPTION. EXAMPLE FOR 4 OZ OF STEAK, IF THERE’S A
150 CALORIE, 160 CALORIE, AND
130 CALORIE STEAK, CHOOSE THE
160 CALORIE OPTION.
DINING HALL 101
BREAKFAST
• SALADS ARE ALWAYS A SAFE OPTION. LEAFY
• IF YOU CHOOSE EGGS, NOTE THAT THEY USUALLY
• ADD IN LOTSSSS OF LETTUCE/GREENS & MAKE
• SCRAMBLED EGGS SHOULD BE LIMITED/AVOIDED. 1
GREENS & VEGGIES DON’T HAVE TO BE MEASURED
SUPER ACCURATELY. LOAD UP ON THOSE.
YOUR SALAD MASSIVE. YOU WANT TO STAY AS FULL
AS POSSIBLE THROUGHOUT THE DAY. 1 MASSIVE
BOWL OF LEAVES WILL BE AROUND 25 CALORIES.
• BRING A SPOON AS YOU MEASURE NUTS, SEEDS,
OILS, & DRESSINGS. I TAKE A LARGE SPOON AND USE
THAT AS A TOOL TO ESTIMATE MY “1 TABLE SPOON”
SIZE. EX. IF I WANT TO ADD 1 TBSP OF BALSAMIC
DRESSING, I WOULD TAKE 1 SPOONFUL AND COUNT
THAT AS “1 TBSP OF BALSAMIC DRESSING.”
• IF YOU DON’T HAVE A SPOON ON YOU, USE A SMALL
BOWL /SMALL PLASTIC CUP TO POUR YOUR
DRESSINGS IN SO YOU KNOW HOW MUCH GOES ON
YOUR SALAD.
• LIMIT NUTS/SEEDS. THESE CONTAIN THE MOST
CALORIES. AGAIN, USE THE SPOON TO MEASURE
OUT YOUR SERVING.
COOK WITH OILS. ALWAYS ADD IN 1 TBSP OF OIL IN MFP
JUST TO BE SAFE.
LARGE SPOONFUL OF SCRAMBLED EGGS CAN AMOUNT
UP TO 300 CALORIES - EGG WHITES WILL FILL YOU
MORE & WILL HAVE LITTLE TO NOT FATS IN THEM.
• ASK FOR EGG WHITES IF POSSIBLE.
DINING TIPS
LUNCH
• CROUTONS - LIMIT THESE. 5 CROUTONS IS ROUGHLY
• SANDWICHES ARE THE EASIEST OPTION TO RESORT TO.
• IF YOU MAKE THE SANDWICH YOURSELF, USE YOUR
• ALWAYS ADD IN PROTEIN/MEAT! PICK FOODS IN
• DELI MEAT IS TYPICALLY 1-1.5 OZ PER SLICE (FOR MOD
35 CALORIES, SO KEEP THAT IN MIND.
THE“PROTEIN” SECTION OF THE GUIDE FOR LOWER
CALORIE, HIGH PROTEIN OPTIONS. CHICKEN IS
ALWAYS A GO-TO FOR ME.
• NOTE THAT TUNA SALAD, CHICKEN SALAD, ETC.
HAVE LOADS OF ADDITIONAL INGREDIENTS THAT
ARE NOT EASY TO TRACK. SOME TUNA SALADS
HAVE ROUGHLY 3 TABLESPOONS OF MAYO (300
CALORIES) - THESE CALS COULD EASILY BE SAVED
FOR SOMETHING TASTIER & MORE FILLING. SIMPLE
IS BEST.
DINING TIPS
HAND TO MEASURE YOUR SERVINGS.
ERATELY THICK SLICES).
• DELI TURKEY & CHICKEN ARE THE SMARTEST /
LOWEST CAL OPTIONS
• IF SOMEONE IS MAKING THE SANDWICH FOR YOU,
ALWAYS ASK FOR LIGHT MAYO OR MAYO ON THE SIDE &
WATCH HOW MUCH THEY PUT ON.
• PIZZAS AND BURGERS - IF YA CRAVE THEM, EAT THEM,
GIRLFRIEND. IF YOU’RE WILLING TO BALANCE IT
THROUGHOUT THE DAY & STICK TO YOUR MACROS,
YOU WILL BE FINE. JUST MAKE SURE TO OVERESTIMATE
YOUR CALORIES.
DINING TIPS
- IF THE MEAT/FISH CONTAINS
SAUCES/OILS, PLUG THE MEAT
SEPARATE TO THE SAUCE/OILS.
(EX. IF YOU GET GRILLED CHICKEN
WITH MARINARA SAUCE AND THE
CHICKEN IS THE SIZE OF 2 PALMS,
PLUG IN 6 OZ CHICKEN BREAST
(~180 CAL) + 2 TBSP MARINARA
SAUCE (IF THERE ARE ABOUT 2
SPOONFULS OF MARINERA)
DINING HALL 101
DINNER
• AGAIN, STICK TO BASICS.
• ALWAYS PICK A LEAN PROTEIN SOURCE AND ADD
YOUR FAVORITE SIDES
• I LIKE TO LEAVE AROUND 600-700 CALORIES JUST
FOR DINNER (LOL CAUSE YA GIRL LIKES BIG MEALS)
• SOMETIMES COLLEGES POST THEIR MENU ONLINE
FOR YOU TO LOOK AT BEFORE YOU DINE.
• PLAN AHEAD. FIND YOUR “GO-TO” FOODS THAT
YOU ENJOY & CAN HELP YOU REACH YOUR GOALS.
• DON’T BE TOO RESTRICTIVE.
• IF YOU WANT TO HAVE PIZZA, ICE CREAM, AND/OR
PASTA, MAKE SURE YOU BALANCE THAT WITH A
LEAN PROTEIN SOURCE + LOWER CALORIE FOODS
LIKE VEGGIES.
• ALSO, BE WILLING TO TRACK SO YOU DON’T HAVE
TO QUESTION WHETHER OR NOT YOU’RE ABLE TO
STAY ON TRACK. THIS MAY BE TEDIOUS AT FIRST,
BUT PRACTICING PORTION SIZES AT HOME /IN
YOUR ROOM WITH A SCALE WILL HELP YOU GET
BETTER ESTIMATIONS.
DINING TIPS
LAST BUT NOT
L E A S T don’t expect to
be perfect. I personally
travel a lot, so estimations
can be hard. Your main focus
should be to eat enough
protein & to be within
your calorie range.
4