Jeffrey Salazar
Maintaining a vegetarian diet in college can be challenging due to various reasons, such as busy schedules, limited dining options, and social situations. However, with the right strategies, it is achievable and offers several health and financial benefits. To stay on a vegetarian diet in college, one can consider gradually transitioning, meal prepping, joining vegetarian student groups, exploring diverse cuisines, and choosing colleges in vegetarian-friendly cities. It is also essential to educate oneself about nutrition to ensure a healthy and well-balanced vegetarian diet.
| Characteristics | Values |
|---|---|
| Benefits | A vegetarian diet is cholesterol-free, lowers blood sugar levels, is full of nutrients, and contains fewer fatty acids, lowering the risk of diabetes. |
| Challenges | College dining experiences are not inherently veg-friendly; eating at restaurants or friends' houses can be tricky. |
| Tips | Gradually change your dietary habits; buy beans, lentils, nuts, and vegetables in bulk; meal prep; join a student organization that supports a vegetarian lifestyle; try out new recipes. |
| Locations | Austin, Texas; Boulder and Denver, Colorado; Burlington, Vermont; New York City, New York; Portland, Oregon. |
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What You'll Learn
Save money by buying beans, lentils, nuts, and vegetables in bulk
One of the biggest challenges of being a vegetarian college student is the cost. A great way to save money is to buy beans, lentils, nuts, and vegetables in bulk. These foods are generally inexpensive and can be used in a variety of dishes, making them a good alternative to meat.
Beans, for example, are versatile and can be added to salads, sautéed with onions and served on rice, or used in a black bean and cheese enchilada. Canned beans are a convenient and affordable option for college students. Similarly, green peas are a good source of protein and can be bought frozen and added to many meals. Lentils are another affordable option that can be used in dishes like Indian curry, which can be made in large batches and is great as leftovers.
Nuts and seeds are a healthy snack option for vegetarians, providing protein and healthy fats. Buying these in bulk can save money, but it is important to be mindful of their high calorie and fat content and consume them in moderation.
Vegetables are an essential part of a vegetarian diet, offering variety, flavor, and essential nutrients. Buying fresh produce in bulk can be challenging as it may spoil before you get a chance to use it all. To overcome this, consider buying frozen vegetables, which are often more affordable and convenient, with the added benefit of reducing food waste.
By purchasing these vegetarian staples in bulk, you can save money, reduce the frequency of your grocery shopping trips, and always have the base ingredients for a variety of meatless meals.
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Find vegetarian-friendly restaurants and dining halls
Choosing a college with vegetarian-friendly policies is an important step towards maintaining your vegetarian diet. Campuses with dining halls that offer vegetarian and vegan options will make your life easier.
Universities like Yale, Tufts, Vanderbilt, Emory, and St. John's are known for their vegan-friendly dining options. Yale, for example, has over 20 dining halls, cafes, and on-campus restaurants with vegan options, and they also work with a local farmer's market and community co-op to provide other fresh food options. Tufts provides information on vegan, vegetarian, gluten-free, and allergy-inducing foods via Food Fact Cards in their dining halls, and they also have a Registered Dietician on staff. Emory University has an all-vegan food station and vegan options at all of its dining halls, as well as an on-campus farmer's market.
When it comes to specific dining halls, the University of Pennsylvania has an entirely vegan hummus and dip bar in one of its dining halls. Wesleyan University's dining services offer many meatless options, and the University even has a student-run organic farm where students can learn about sustainable agriculture. The University of Illinois Urbana-Champaign is also known for the quality and quantity of its vegan options, including an all-vegetarian restaurant called Field of Greens that's open on campus every weekday.
In addition to these options, consider universities located in cities known for their vegetarian-friendly dining. For example, the University of Colorado Boulder and the University of Colorado Denver are located in Boulder, a city with a host of vegan and vegetarian restaurants. Similarly, the University of Vermont and Champlain College in Burlington, Vermont, offer a small-town feel with a wide variety of meatless dining options. If you're looking for a larger city, New York City is home to numerous vegetarian and vegan restaurants, and schools like the University at Buffalo provide vegan, vegetarian, and gluten-free food options.
When deciding on a college, be sure to research their dining options and consider reaching out to current students or alumni to learn about their experiences maintaining a vegetarian diet on campus. This will help ensure that you can find delicious and nutritious vegetarian meals throughout your college journey.
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Get creative in the kitchen with new recipes
College is a great time to experiment with new recipes and get creative in the kitchen. You can start by looking for vegetarian recipes online or in cookbooks like College Vegetarian Cooking by Megan Carle, Jill Carle, and Penny De Los Santos, which offers over 80 simple and inexpensive recipes for college students. The book also includes helpful advice on shopping, prepping, cooking, and storing food.
If you're just starting to cook, begin with simple recipes that don't require special kitchen equipment. For example, you can make a rice bowl with chickpeas and peanuts in the oven or air fryer, or try an elevated version of beans on toast with your favorite beans, tomatoes, garlic, and chili, topped with cheese. If you're short on time, 15-Minute Easy Peanut Noodles or a simple veggie fried rice are great options, and you can use any fresh or frozen produce you have.
Once you've mastered a few basic recipes, you can start experimenting with new ingredients and creating your own dishes. For instance, you can try making a healthy stir fry with a variety of vegetables, rice, and tofu, or a curry with legumes, vegetables, coconut milk, and spices.
Remember, it's okay to take your time and gradually change your dietary habits. Start with one vegetarian meal a week and slowly increase the number of plant-based meals in your diet. This will give you time to explore new recipes and find the ones you enjoy the most.
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Join a student organisation that supports your vegetarian lifestyle
Joining a student organisation is a great way to stay on a vegetarian diet in college. It can be challenging to stick to a vegetarian lifestyle in college, but it's not impossible. One way to make it easier is to find a community of like-minded people who can support you and keep you accountable.
Many colleges have student-run organisations that advocate for a plant-based diet and promote vegetarianism among their peers. These organisations provide an opportunity to meet and socialise with other vegetarians and vegans, and they often host educational events, movie screenings, and discussions about topics like animal rights and vegan recipes. Some examples of existing organisations include the Veg Club at the University of Delaware, which hosts vegetarian feasts and invites guest speakers, and Bruins for Animals! at the University of California Los Angeles, which holds vegan potlucks and is dedicated to protecting animals.
If your college doesn't have a vegetarian organisation, you can consider starting one yourself! It may seem daunting, but many universities have resources and departments that can help you get started, such as student life or student government. You will likely need to create a constitution and file some paperwork, and you may need a certain number of initial members and an advisor. You can also reach out to non-profit organisations that promote vegetarianism, such as The Vegetarian Resource Group, PETA, and Vegan Outreach, as they may be able to provide materials and support.
Joining or starting a student organisation can be a great way to find a community that supports your vegetarian lifestyle and to educate yourself and others about the benefits of a plant-based diet. It can also be a fun way to try new vegetarian recipes and explore vegetarian dining options on and around campus with your new friends.
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Keep snacks like frozen peas, canned beans, and nuts on hand
Keeping snacks like frozen peas, canned beans, and nuts on hand is a great way to stay on a vegetarian diet in college. These foods are not only nutritious but also convenient and affordable, which makes them ideal for students.
Frozen peas, for example, are a great source of vitamins and fibre, and they can be easily steamed or boiled for a quick and healthy snack. Canned beans are another excellent option as they are a good source of protein and iron, which can be challenging to obtain from vegetarian diets. Beans are versatile and can be added to salads, soups, or rice dishes. They are also very affordable and have a long shelf life, making them a convenient option for students.
Nuts are a fantastic snack to have on hand as they are portable, nutritious, and can be eaten as a quick energy boost between classes. They are also a good source of healthy fats and protein, which can help to keep you feeling full and satisfied. Other nuts, such as almond meal or smooth nut butters, can help reduce the risk of choking and are a great way to add texture and flavour to oatmeal or yogurt.
In addition to these snacks, it is also a good idea to keep other vegetarian staples on hand, such as legumes, dried fruits, grains, and frozen vegetables. These foods can be used to create a variety of quick and healthy meals, such as bean burritos, vegetable stir-fries, or quinoa salads.
Meal prepping is also a useful strategy for staying on a vegetarian diet in college. Investing in some Tupperware and preparing meals in advance can save time and money, and ensure that you always have a healthy vegetarian option on hand. This might include cooking a large batch of vegetarian chilli or soup and portioning it out for the week, or preparing ingredients that can be used in multiple dishes, such as roasted vegetables or cooked grains.
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Frequently asked questions
Eating a vegetarian diet in college can be challenging, but it's not impossible. You can save money by buying beans, lentils, nuts, and vegetables in bulk. You can also look for dining options on campus that cater to vegetarians, or cook with flatmates who are also interested in vegetarianism.
Green peas, beans, nuts, seeds, and eggs are all good sources of protein for vegetarians.
Some easy vegetarian meals include stir-fry, curry, roasted vegetables, quesadillas, and pasta. You can also make smoothies to get your fruit and vegetable intake.
It can be tricky to stick to a vegetarian diet when eating out with friends, but it's not impossible. You can look for Indian, Mediterranean, or Middle Eastern restaurants, which often have vegetarian options. You can also ask your friends to choose a vegetarian-friendly restaurant.
If you eat a variety of healthy foods, you're likely getting the nutrients you need. You can also take nutrition courses or look for vegetarian recipes online to learn more about getting proper nutrition on a vegetarian diet.
