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T8: persona

College
INDEX

Clinical Definition

College meal prep works within the constraints of dorm kitchens, tight budgets, and unpredictable schedules. Recipes prioritize minimal equipment (microwave, single burner, rice cooker), cheap pantry staples, and meals that can be eaten between classes without elaborate plating.

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This content is for informational purposes only. Consult a healthcare professional before making dietary changes.

Condition Profile

Type persona
Protocols 11+
Rules 4

Nutrition Rules

Budget Protein

Target 20-30g per meal from eggs, beans, canned tuna, or chicken thighs

Cheapest protein sources that still deliver complete amino acid profiles

Calories

400-600 per meal for active students

Walking campus and late-night study sessions burn more than you think

Iron

8-18mg daily (higher for menstruating students)

Iron deficiency is common in college-aged adults and directly impacts concentration

B Vitamins

Include whole grains, eggs, or fortified cereals daily

Supports cognitive function during exam periods

Recommended Protocols

FAQ

Absolutely. You can make mug omelets, microwave rice bowls, steamed vegetables, and even microwave "baked" sweet potatoes. Pair with no-cook items like canned tuna, pre-cooked rotisserie chicken, and hummus wraps for complete meals.
Rice and beans (about $0.50/serving), egg fried rice ($0.75/serving), pasta with canned tomatoes and frozen vegetables ($0.80/serving), and overnight oats ($0.60/serving). Buying a 10-lb bag of rice and bulk dried beans is the single best budget move.
Invest in a rice cooker—it can make rice, steam vegetables, and even cook soups. Combine with a mini fridge and microwave and you can prep 5 days of meals. No-cook options like wraps, overnight oats, and salad jars need zero cooking.
Eggs ($0.15 each, 6g protein), canned black beans ($0.50/can, 21g protein), peanut butter ($0.10/serving, 7g protein), and Greek yogurt on sale. These four staples cover most of your protein needs for under $3/day.
Pre-make grab-and-go options: energy balls, overnight oats in jars, pre-portioned trail mix, and hearty wraps. During high-stress periods, you want zero-decision meals—open the fridge, grab, eat, study.