Wellness Programs

Cook's Corner

Here are some alternative and delicious foods to eat that are available on campus to help transition you to having a healthier lifestyle!

Sample 3 to 6 Menu Items

    • Breakfast—Make it rich in protein and fiber. Keep it light.
      • Healthiest
        • Scrambled eggs, toast and sausage/bacon
          • Make toast whole wheat or sourdough!
      • Healthy
        • Breakfast Sandwich (egg, sausage, cheese on a bagel)
          • 470 calories, 28g of fat, 185mg of cholesterol, 35g of carbs, 5g of sugar
      • Splurge
        • Chocolate Chip Pancakes (3)
          • 560 calories, 21g of fat, 15mg of cholesterol, 83g of carbs, 33g of sugar
    • Snack 1—Keep it lean with protein and fiber.
      • Healthiest
        • Apple
          • Only 95 calories, rich in fiber & good carbs!
          • Will provide you with energy that won’t make you crash.
      • Healthy
        • Chocolate Chip Granola Bar
          • 120 calories , 4g of fat, 1g of fiber and 1g of protein
          • Will keep you full without eating too much and will provide you with energy.
      • Splurge
        • Trail Mix
          • About 1oz (3 tablespoons)
          • 160 calories, 10g of fat, no cholesterol, 12g of carbs, 1g of fiber and 5g of protein
    • Lunch—Make it rich in protein and fiber. Eat whole grains.
      • Healthiest
        • Chicken Caesar Salad
          • 230 calories, 9g of fat, 121g of carbs, 8g of fiber and 26g of protein
      • Healthy
        • Deli Sandwich (Ham/Turkey, Lettuce and Cheese on Wheat Bread)
          •  250 calories, 8g of fat, 28g of carbs, 2g of fiber and 18g of protein
      • Splurge
        • Broccoli Cheddar Flatbread Pizza
          • 510 calories, 15g of fat, 85g of carbs, 8g of fiber and 15g of protein
    • Snack 2—Make it high in protein.
      • Healthiest
        • 2 sticks of celery & 0.5 teaspoon of Peanut Butter
          • 100 calories, 8g of fat, 3.5g of carbs, 1g of fiber and 4g of protein
      • Healthy
        • A bag of Baked Lays Chips
          • 130 calories, 1.5g of fat, 26g of carbs, 2g of fiber and 2g of protein
      • Splurge
        • 1 Cookie
          • 150-250 calories, 10-15g of fat, 15-20g of sugar, 25g of carbs and 2g of protein
    • Dinner—Make it rich in vitamins. Avoid overeating.
      • Healthiest
        • Cheeseburger w/ Lettuce and Tomato
          • 360 calories, 20g of fat, 55mg of cholesterol, 27g of carbs, 1g of fiber and 17g of protein
      • Healthy
        • Cheese Quesadilla
          • 460 calories, 25g of fat, 55mg of cholesterol, 42g of carbs, 3g of fiber and 17g of protein
      • Splurge
        • Pepperoni Pizza
          • 650 calories, 25g of fat, 55mg of cholesterol, 76g of carbs, 5g of fiber and 30g of protein
    • Snack 3—Satisfy your sweet tooth.
        • Healthiest
          • Jamba Juice Strawberry Nirvana
            • 150 calories, 0g of fat, 0mg of cholesterol, 31g of carbs, 3g of fiber and 5g of protein
        • Healthy
          • Cookie Dough Balance Bar
            • 210 calories, 7g of fat, 0mg of cholesterol, 22g of carbs and 15g of protein
        • Splurge
          • Chocolate Pudding
            • 250 calories, 8g of fat, 0mg of cholesterol, 43g of carbs, 1g of fiber and 2g of protein

 

 

Interested in sharing easy to cook and healthier recipes? We'd love to add them to our website! Email your delicious recipes to : wellness@callutheran.edu

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