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4 Microwave Meals to Hack College

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

This four microwaved recipes are a must have for any students going away for college. Easy and delicious, they are also healthier than the normal kinds of “microwaved” recipes like a sugar and carb loaded mug cake and mac and cheese. It also isn’t boring in terms of meal prep, like forcing only sweet potato or spaghetti squash upon you. All you need is a couple of microwavesafe bowls, access to microwave ovens, and you got yourself some healthy eating that won’t pack on the freshman fifteen.

 

These four microwaved meal recipes are the perfect breakfast, lunch, and dinner schedule, and the best thing is you can keep most of the ingredients on hand in the freezer. A savory turkey bacon and veggie frittata is healthy and will get you going in the morning. Up next a feta and spinach chicken meatloaf makes for an excellent alternating lunch and dinner dish. A chicken and quinoa bowl is great for a grab and go lunch or a simple whole grain packed dinner.

Microwaved salmon might seem a little strange, but if you’re careful not to overcook it, it can make for a fancy meal for a dorm “dinner party.” Keeping both pasta sauce and soy sauce on hand means you can dress it up any which way you like. All of these recipes store well too, so don’t be afraid to portion them out for your healthy meal prep. Way to get through college without adding on the pounds!

 

If you enjoyed these four microwaves meals recipes, please send me a message or drop me a comment below. I would love to hear how my recipes have changed your ideas of what healthy food could be. To me, nothing is more important than making it easy for you to reach your weight loss and fitness goals while also eating tasty and filling food. Be happy and healthy!

Enjoy Our Recipe!

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1 Turkey Bacon & Veggie Breakfast Frittata

Ingredients
  • 1 egg
  • 3 egg whites
  • 2 slices turkey bacon (uncured, nitrate free, made from turkey meat)
  • 1 cup of chopped veggies (I used broccoli, bell pepper, red onions)
  • 1 tbsp mozzarella (optional)
Steps

Utensils needed:

  • bowl for mixing
  • ramekin or baking dish

Approximate macros

Available in the FitMenCook app

Open this recipe in the FitMenCook app to add the ingredients to your shopping list, scale the recipe and track your calories. Enjoy!

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Calories
275
Protein
38g
Fat
9g
Carbs
6g
Sodium
-
Fiber
2g
Sugar
1g
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2 Feta & Spinach Chicken Meatloaf with Marinara (Meal Prep)

Ingredients
  • 5oz lean ground chicken breast
  • 1/2 cup instant oatmeal (dry)
  •  1 egg white
  • 1 cup chopped raw spinach, bell peppers, onions
  • 2 tbsp feta
  • seasonings: salt, pepper, Mrs. Dash
Steps

Utensils needed:

  • bowl for mixing
  • ramekin or baking dish
Calories
363
Protein
41g
Fat
9g
Carbs
27g
Sodium
-
Fiber
4g
Sugar
1g
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3 Chicken & Savory Quinoa

Ingredients

For at least 3 servings:

  • 1/2 rotisserie chicken (12oz skinless chicken meat)
  • 1/2 cup quinoa (uncooked)
  • 1.5 cup chicken broth (low sodium)
  • 1/3 cup red onions
  • green onions to taste
Steps

Utensils needed:

  • knife
  • medium glass bowl (for cooking)
Calories
279
Protein
36g
Fat
6g
Carbs
21g
Sodium
-
Fiber
2g
Sugar
2g
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4 Orange Glazed Salmon for Date Night

Ingredients

For 2 -3 servings:

  • 1 lb salmon
  • 1.5 tbsp orange marmalade
  • 1.5 tbsp dijon mustard
  • 1 tsp coconut sugar
  • juice from 1/2 orange or 1 clementine
Steps

Utensils needed:

  • microwavable safe plate (porcelain or glass)
  • plate cover to guard against splattering
  • knife
  • bowl for mixing
Calories
308
Protein
30g
Fat
10g
Carbs
8g
Sodium
-
Fiber
0g
Sugar
6g