Look up any food, build a balanced plate, find your calories, and test what you know. Your nutrition hub for life on campus.
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Search or browse a food and tap ＋ Log to add it to your day. Tap the food's name to see its calories, protein, carbs, and fat and change the amount.
200+ common foods from the dining hall, takeout, snacks, and drinks. Numbers are typical estimates. Brands and restaurants vary.
Aim for at least 64 oz of water a day, plus more on training days. Pale yellow means you're on track.
Pick your goal, then tap one food from each group. The plate resizes and shows your portions and numbers. Feeling stuck? Hit Surprise me.
An estimate based on the Mifflin-St Jeor equation, the most widely used formula. Use it as a starting point, then adjust based on how you feel and how your weight changes over 2–3 weeks.
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Your body burns a certain number of calories each day. Eating less, the same, or more than that decides whether your weight goes down, stays the same, or goes up. Here's an example for someone who burns 2,000 calories a day.
Eat a little less than you burn. Your body uses stored energy (fat) to make up the difference.
Eat about what you burn. Your weight stays steady while you build habits, energy, and strength.
Eat a little more than you burn. The extra energy, plus strength training, helps your body build muscle.
Every balanced meal is built from the same groups. Aim to hit most of them at each meal.
Daily amounts are USDA MyPlate guidelines for a 2,000-calorie day. Your needs may be higher or lower.
Same food groups, different portions. Adjust each section of your plate for what you're working toward.
or moderate workout days
or heavy training days
or rest days
Add a thumb-sized portion of healthy fat to every plate, like avocado, olive oil, or nuts. Muscle gain plates get more carbs to fuel training. Fat loss plates get more veggies for fiber and fullness while keeping protein high.
Carbs are your body's main fuel for workouts, class, and your brain. Total carbs for the day matter most, but timing helps you feel and perform better.
Complex carbs plus protein for steady energy through morning classes.
Oatmeal with fruit, eggs with whole grain toastA full meal with complex carbs, lean protein, and only a little fat.
Chicken, rice, and veggiesSimple, fast-digesting carbs. Keep fat and fiber low so your stomach feels good.
Banana, rice cakes with honey, applesauceCarbs refill your energy stores and protein repairs muscle. Aim for 20–40 g of protein.
Chocolate milk, protein smoothie, rice bowlSize your carbs to your day: more after hard training, fewer on rest days. Fill up on veggies.
Salmon, quinoa, and asparagusDigest slowly. Steady energy, more fiber, keep you full.
Best for: meals 2+ hours before training, breakfast, lunch, dinner
Digest quickly. Fast energy, less fiber.
Best for: 30–60 minutes before a workout and right after
Fat keeps you full, supports hormones and brain health, and helps you absorb vitamins A, D, E, and K. Most people do best with about 20–35% of calories from fat, mostly from the healthy kinds.
Heart-healthy fats that should make up most of your fat intake.
Help with recovery, inflammation, and brain health. Aim for fish twice a week.
Fine in small amounts. Keep them under about 10% of your calories.
Raise bad cholesterol and lower good cholesterol. Skip them when you can.
One serving of fat is about the size of your thumb, around 1 tablespoon and 100–120 calories. Fats are calorie-dense, so measure peanut butter and oil when you're trying to lose weight.
Keep fats light in the 1–2 hours before a workout because they digest slowly. Add them to other meals and snacks to stay full and absorb vitamins.
Small habits that make healthy eating easier on a busy schedule.
Eat a carb-focused snack 30–60 minutes before, like a banana, rice cakes with PB, or a small smoothie. For a full meal, eat 2–3 hours before.
Within about 2 hours, get 20–40 g of protein with some carbs. Chocolate milk, a protein smoothie, or a chicken rice bowl all work.
Aim for at least 64 oz of water a day, plus more on training days. If your urine is pale yellow, you're on track.
Start with veggies and a protein, then add a carb. Grab fruit, yogurt, or hard-boiled eggs to-go for later.
Greek yogurt, eggs or egg whites, frozen fruit and veggies, microwave rice, oats, canned tuna or beans, tortillas, peanut butter, bananas, and string cheese.
Skipping breakfast or lunch often leads to overeating at night. A smoothie or overnight oats counts as a meal.
10 breakfasts, 10 lunches, 10 dinners, 45 international dishes from 9 countries, plus smoothies, açaí bowls, and snacks. Most work in a dorm with a blender or microwave. Pick your goal and diet, and every recipe adjusts its ingredients and numbers.
Talk to the Wellness Center and we'll help you find a registered dietitian or nutritionist.
Nourish connects you with a registered dietitian by video, using your health insurance. Most patients pay $0 out of pocket.
Visit nourish.com ↗For any other assistance, talk to the Wellness Center. We're here for you.
Your health comes first. 💙 You don't have to be perfect. Progress beats perfection, and every meal is a fresh start. Fuel your body with kindness, listen to how you feel, and celebrate every small win along the way. You've got this!