Maintaining a Plant-Based Diet on Campus: Tips from a Registered Dietitian
Plant-based diets are popular on college campuses for their health and environmental benefits. But sticking to a plant-based diet while living on campus can be tricky, with limited kitchen access, storage space, and budget concerns. Here, I’ll share simple, realistic tips for thriving on a plant-based diet while living in a residence room.
The Benefits of a Plant-Based Diet
A plant-based diet emphasizes whole foods from plants—like fruits, vegetables, whole grains, legumes, nuts, and seeds—while minimizing or eliminating animal products such as meat, seafood, eggs, and dairy.
This eating pattern has numerous health benefits, including a reduced risk of heart disease, high blood pressure, obesity, and certain cancers. The fiber-rich nature of a plant-based diet supports digestive health and often provides higher levels of phytonutrients.
Plant-based diets also benefit the environment by reducing greenhouse gas emissions, water use, and food waste.
What are phytonutrients?
Phytonutrients, or plant nutrients, are natural compounds in fruits, vegetables, grains, and other plant-based foods. They help protect plants from pests, UV damage, and disease—and when we eat them, they can support our immune system, reduce inflammation, and even lower the risk of chronic illnesses.
Grocery Essentials for Plant-Based Eating
Stocking up on shelf-stable, nutrient-dense items can make meal prep much more accessible. Try keeping these essentials on hand:
Dry goods
canned beans, rice, lentils, oats, pasta, nuts, nut butter, seeds, quinoa, whole grain bread, tortillas, and shelf-stable plant milk.
Refrigerated items (if you have fridge space)
tofu, tempeh, dairy-free yogurt, fresh fruits and vegetables, and hummus.
Great Kitchen Gadgets for Resident Students
Preparing plant-based meals in a residence room can be simple and efficient with the right tools. For incoming St. John’s University students, consider adding these restricted-items-approved gadgets to your toolkit:
Hand-held vegetable chopper: Easy veggie prep without a cutting board.
Mini Blender: Great for smoothies, plant-based dips, and sauces. Opt for a compact, low-wattage model for easy storage.
Microwave: reheating and cooking veggies or grains.
Electric Kettle: Perfect for quickly boiling water for tea, oatmeal, instant noodles, or prepping grains like quinoa.
Remember to Avoid Restricted Items
While stocking up, remember that certain appliances and items are prohibited in some residence halls at St. John’s University. For example, items like air fryers, pressure cookers, and toaster ovens are not allowed in Donovan, Hollis, DaSilva, Carey, O’Connor, and Janetscheck. Always review the university’s list of restricted items to ensure compliance with housing regulations.
By choosing dorm-approved gadgets, you can enjoy nutritious, plant-based meals while keeping your dorm room safe and functional!
Related: Read the St. John’s University Move-in Ready Checklist
Quick and Easy Plant-Based Meals Examples
Here are a few of my favorite dorm-friendly, plant-based meals to consider:
Plant-Based Breakfast: High-Protein Overnight Oats
Ingredients
- ½ cup rolled oats
- 1 tbsp chia seeds
- 2/3 cup soy milk
- 2 tsp pure maple syrup
- 2 tbsp vanilla plant-based protein powder
- Optional toppings: berries, sliced banana, chopped nuts, nut butter, and/or dairy-free yogurt
Directions
Stir ingredients (excluding toppings) in a jar or bowl. Refrigerate overnight (or at least 4 hours). When ready to eat, add toppings and enjoy!
Plant-Based Lunch: Hummus and Veggie Burrito
Ingredients
- 1/4 cup microwaveable brown rice
- One whole-wheat tortilla
- 2 tbsp hummus
- 1 cup spinach
- 1/2 cup black beans, drained and rinsed
- Sliced veggies (carrot, bell pepper, cucumber)
- Hot sauce, to taste
Directions
- Microwave brown rice as directed.
- Heat the tortilla in the microwave for 10-20 seconds.
- Spread hummus on the tortilla, add the remaining ingredients, fold the edges, and roll into a burrito.
Tips to Navigate a Plant-Based Diet in the Dining Hall
Identify Plant-Based Options
Most campus dining halls offer plant-based options—Including universities such as St. John’s University in Queens, NY. The Montgoris Dining Hall even has a dedicated vegan station called Pure Eats!
Pro tip: Look for “V” (vegetarian) or “VG” (vegan) icons next to dishes.
Communicate Your Dietary Preferences
Don’t be afraid to inform the dining staff about your dietary needs—they’re happy to accommodate. Check out this blog post for additional tips on dining with a special diet. For St. John’s University students, if there’s something specific you’d like to see on the menu, send a DM to the St. John’s Dining Instagram or leave a suggestion on the Executive Chef’s board at Montgoris Dining Hall.
Managing Nutritional Needs on a Plant-Based Diet
Ensure a Balanced Intake
Aim to include plant-based protein, fiber-rich carbohydrates, and heart-healthy fat at each meal. Pay extra attention to calcium, iron, omega-3 fatty acids, and vitamin B12, as these nutrients can be harder to get on a plant-based diet. For more information on eating healthily in college, read my other blog post, which includes additional nutrition tips and dining options.
Plan Ahead
Planning is the best way to set yourself up for success. For St. John’s University students, use the Dine on Campus website to plan meals and grab plant-based snacks at Market Marillac or Market Montgoris—-pre-packaged trail mix, popcorn, protein shakes, fruit, and hummus make great on-the-go options!
Utilizing St. John’s University Resources for Plant-Based Living
As a St. John’s student, you can access free dietary consultations. As a campus dietician, I am here to help you create balanced meal plans and meet your wellness goals. Schedule a consultation anytime by emailing me or exploring these other fantastic educational resources:
A Guide To Healthy Eating On Campus
Nutritionist's Picks
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