When you're trying to watch caloric intake, college can be hard. Especially when you're looking at, albeit delicious, 1000+ calorie meals at several of the eating establishments on campus. Fine in moderation, but when you're frequenting these places and eating the same calorie-dense meals several times per week, it's no wonder the freshman 15 can creep upon us, especially on our campus.
Therefore, I've provided some meals you can find right here, right now, this week on campus at JSU! Some of these are always available, some are available every couple of weeks, and some may only make their appearance one time this semester, so go try these delicious and flavorful alternatives!
Side note: These pictures aren't actually from Sodexo, nor are they pictures of the Sodexo food, but they may be similar to what you will find. They're the same basic entrée item(s).
1. Penne with Mushrooms & Butternut Squash
Where you can find it: Planned for Monday (3/5) lunch at the caf (probably International).
Penne with Mushrooms & Butternut Squash [270 kcal]
If you're still hungry…
Add Fresh Broccoli Florets [30 kcal] (caf, probably Entrée)
and Great Northern Beans [130 kcal] (caf, probably Soups)
for a grand total of 430 kcal for 1 serving of each.
2. Asian Noodle Stir Fry with Ginger Chicken
Where you can find it: Planned for Monday (3/5) dinner at the caf (probably International).
The Asian Noodle Stir Fry is described as "rice noodles tossed with stir fried broccoli, bell pepper slivers, fresh ginger, & scallions in a spicy Tahini lime sauce." [170 kcal]
The Ginger Chicken is "stir-fried chicken, carrots, snow peas, water chestnuts, red peppers and onions with ginger sauce." [380 kcal]
So basically, all your delicious Asian cuisine dreams come true in 550 kcal.
3. Grilled Chicken Sandwich with Mashed Potatoes and Cole Slaw
Where you can find it: All day Monday (3/5) at the Gamecock Diner.
The Grilled Chicken Sandwich is "marinated grilled chicken in wheat bun with lettuce and tomato." [260 kcal]
Add one serving of mashed potatoes [110 kcal] and cole slaw [50 kcal] for a delicious meal, brought to you for only 420 kcal.
If you're still hungry, go grab some of the fruit off the salad bar. The fruit changes every day, but it's probably around 60 calories to fill up 1/3 of one of those red bowls. Selections typically include peaches, mandarin oranges, or pineapple.
4. Oatmeal with Toppings, Hard-Cooked Egg, Banana, and Cafe con Leche
Where you can find it: Tuesday (3/6) breakfast at the caf.
The oatmeal is subjective, depending on which and how much of each topping you use.
One 1-cup serving of oatmeal is 160 kcal.
One-half of a banana is 50 kcal, 1 Tbsp of peanut butter is 100 kcal, 1 tsp of brown sugar is 15 kcal (but 1 Tbsp is 45), and 1 Tbsp of raisins is around 35 kcal.
One Hard Cooked Cage Free Egg is 70 kcal.
Around ¼ cup (or about ¼ of one of those black mugs) of skim milk is around 25 kcal, and filling it up the rest of the way with black coffee adds no additional kcal.
For example, one cup of oatmeal (topped with slices of half a banana and 1 tablespoon of peanut butter), one hard cooked egg, and a mug of café con leche is only 405 kcal. If you like a bigger breakfast, you can even eat that other half of the banana with another tablespoon of peanut butter, for a total of 555 kcal.
5. Chick-fil-A Grilled Chicken Cool Wrap with Avocado Lime Ranch Dressing
Where you can find it: Everyday at the Chick-fil-A Express in the TMB.
The Grilled Chicken Cool Wrap is only 360 calories (and SO tasty and filling).
The Avocado Lime Ranch Dressing is equally delicious paired with the wrap, but try to use just half of it. I'm pretty generous with my avocado lime ranch usage, and I usually only use about half. ½ packet is 155 kcal.
If you're still hungry, the TMB usually has whole apples in that little aisle between Chick-fil-A and the refrigerators. 1 apple will be approximately 60 kcal, making your grand total 575 kcal. Just half of the wrap might fill you up, though. If you eat ½ wrap, ¼ dressing packet, and the apple, your caloric total will be less than 320 kcal. I still don't believe it, but I know my near and dear Chick-fil-A website wouldn't lie to me. Go enjoy more chikn, my friends.
6. Hearty Beef Vegetable Soup and Wile Rice, Apples & Walnuts Salad
Where you can find it: Lunch Tuesday (3/6) at the caf (Soups and Salads section, in the center).
The caf's soups have been ON POINT lately. I am running on the excited expectation that this soup shall not disappoint. One ladle is 70 kcal, but let's be honest, we're going to want at least 2 ladles of this bad boy to fill up the bowl. Described as "rich beef broth loaded with diced beef and hearty garden vegetables," 2 ladles is 140 kcal. The picture above has some spinach on top, and I would 10/10 recommend putting spinach on top of just about anything. Any added calories from the spinach will likely be negligible.
The serving size of the salad is not provided, but I am guessing it will be one scoop of whatever serving spoon they put out will be the approximate serving size. It is "wild rice blend with carrots, red peppers, granny smith apples, tossed with raspberry vinaigrette and candied walnuts," and supplies 150 kcal.
This is only 290 kcal, so go grab a piece of cornbread for your soup [approx. 160 kcal], or another scoop of the wild rice salad. This will bring you to a grand total of around 450 kcal.
If you're still hungry, go grab a scoop of Baja Black Beans (probably served by the soup) for only 90 kcal, bringing that total to 540 kcal.
7. Fettuccine Alfredo with Chicken, Steamed Carrots, and Broccoli
Where you can find it: All day Wednesday (3/7) at the Gamecock Diner.
One serving of Fettuccine Alfredo with Chicken is 420 kcal, one serving of Steamed Fresh Baby Carrots is 40 kcal, and one serving of Steamed Fresh Broccoli is also 40 kcal, providing this entire home-style meal for 500 kcal.
8. Homestyle Meatloaf, Mashed Potatoes and Gravy, and Broccoli Florets
Where you can find it: Dinner Tuesday (3/6) at the caf (probably Entrée).
The "hot home-style hearty beef and turkey meatloaf" provides 280 kcal, the mashed potatoes [90 kcal] and brown gravy [70 kcal] provide 160 kcal collectively, and the "steamed fresh broccoli florets" provide 30 kcal, for an entire meal for 470 kcal.
9. Banana Pancakes, Hash Browned Potato, and Orange Juice
Where you can find it: Breakfast Wednesday (3/7) at the caf.
The banana pancakes are "buttermilk pancakes flavored with fresh bananas and cooked until golden brown," and only 210 kcal per serving.
One serving of hash browned potato ("shredded potato fried in oil and seasoned with salt and pepper") is 130 kcal.
Orange juice is typically served in a little juice glass, but we don't have those at JSU. We have the big red 16 - 20 oz cups. Therefore, use portion control and don't fill it up all the way, or do what I do (and my friends judge me for) and fill it up the rest of the way with water. Yes, I am actually 5 years old. I need to water down my juice. ½ of a red cup of orange juice will be about 85 kcal.
This makes your total 425 kcal for the meal.
10. Penne Pasta, Spinach & Chicken Bowl
Where you can find it: Lunch Wednesday (3/7) at the caf (probably International).
This one is a mystery; no description was provided on the recipe. However, if it looks anything like the picture above, I might literally melt with excitement. One bowl provides 360 kcal.
If you're still hungry, you could pair it with a baked sweet potato from Entrée (120 kcal) and a tablespoon of whipped butter (70 kcal) for a total of 550 kcal.
11. Roast Turkey & Rice Soup and Garlic Chicken Caesar Salad Plate
Where you can find it: Also lunch Wednesday (3/7) at the caf (Soups & Salads).
The Garlic Chicken Caesar Salad Plate is described as "Caesar salad with garlic chicken, shredded parmesan, grape tomatoes & crunchy croutons in our house Caesar dressing." One plate is 240 kcal.
Combined with two ladles of Roast Turkey & Rice Soup at 110 kcal per ladle, you get a hearty soup & salad meal for only 460 kcal.
Still hungry? Add an orange (typically by the soups) for about 80 kcal, making it a total of 540 kcal.
12. Southwestern Brined Pork Chop, Long Grain & Wild Rice, and Steamed Baby Carrots
Where you can find it: Dinner Wednesday (3/7) at the caf (probably Entrée).
The Pork Chop is "marinated in lime juice, fresh cilantro, salt and brown sugar," and contains 200 kcal.
The Long Grain & Wild Rice is "simmered with onion, celery and spices," and contains 130 kcal.
The Steamed Fresh Baby Carrots are only 40 kcal, and altogether, the meal provides 370 kcal.
If you're still hungry, you can grab some of the Herb Seasoned Breadsticks [80 kcal] and Spaghetti dipping sauce (with tomato bits) [35 kcal] for a meal total of 485 kcal.
13. Any Freshens© Salad
Where you can find it: Everyday at Freshens© in the TMB.
Any of the Freshens© salads (excluding the Create-Your-Own; that's up to you!) are less than 600 kcal. You can choose from Roadhouse BBQ Chicken, Southwest Chipotle Chicken, The Greek, Buffalo Chicken, Grilled Chicken Caesar, and Strawberry & Kale.
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