What I love making during a busy week of classes, dance, workouts, and everything in between.
If there’s one question I get asked all the time, it’s what I eat during a typical week.
And the answer? A little bit of planning, a few favorite recipes, and LOTS of mixing and matching!
Between being a college student, dancing for the Mizzou Golden Girls, creating content, and having a social life, my schedule can get pretty crazy.
But I’ve learned that eating well doesn’t have to mean spending hours in the kitchen or preparing every single meal in advance.
For me, it’s about having simple, high-protein, gluten-free meal ideas that are easy to make, taste delicious, and help me feel energized throughout the day.
Here are some of my favorite meal combinations to keep in rotation!
1. Breakfast: Starting My Day Fueled
Breakfast is one of my favorite ways to start the day, especially when I have a busy morning ahead.
I love meals that combine protein, carbs, and a little healthy fat to help me feel satisfied and ready for whatever’s on my schedule.
Greek Yogurt Protein Bowls
What you’ll need:
Plain Greek yogurt
Fresh strawberries or blueberries
Gluten-free granola
Nut butter
Optional honey or cinnamon
This is such an easy breakfast because it takes just a few minutes to put together.
I love that I can change the toppings depending on what I have available.
Eggs, Toast & Fruit
What you’ll need:
Eggs
Gluten-free toast
Avocado or cheese
Fresh fruit
Simple, delicious, and easy to customize!
On mornings when I have a little more time, I love making a warm breakfast. When I’m rushing out the door, I keep things quicker.
My tip: If mornings are hectic, prep a few ingredients the night before so breakfast is one less thing to think about.
2. Lunch: Easy Meals Between Classes & Practice
Lunch needs to be convenient, especially when I’m going from class to class or heading straight to practice.
One of my favorite strategies is preparing a protein and a carb ahead of time so I can throw together different combinations throughout the week.
Chicken & Rice Bowls
What you’ll need:
Seasoned chicken
Jasmine or brown rice
Cucumbers or roasted vegetables
Avocado
Your favorite sauce or dressing
I love bowls because they’re so easy to customize.
You can make them Mexican-inspired with salsa and avocado, Mediterranean-inspired with cucumber and a yogurt-based sauce, or keep them simple with your favorite seasonings.
Turkey Taco Bowls
What you’ll need:
Lean ground turkey
Rice
Lettuce
Tomatoes
Salsa
Shredded cheese
Avocado or Greek yogurt
Taco bowls are a great option for using similar ingredients in different ways.
Plus, they’re easy to prepare ahead of time and assemble when you’re ready to eat.
Just make sure your seasonings and sauces are gluten-free.
My tip: Prep ingredients separately when possible. It gives you more flexibility and keeps your meals from feeling repetitive.
3. Dinner: Simple, Satisfying & Full of Flavor
After a long day, I want dinner to be something I actually look forward to eating.
I love a balanced meal with a good protein source, satisfying carbs, and vegetables.
But I also don’t want to spend my entire evening cooking.
Salmon, Potatoes & Roasted Veggies
What you’ll need:
Salmon
Baby potatoes
Broccoli or zucchini
Olive oil
Lemon
Favorite seasonings
This is a great option when I want a nourishing meal without a ton of ingredients.
Season everything, roast the potatoes and veggies, and cook the salmon until it’s done.
Simple meals can still be SO good.
Ground Turkey or Beef Rice Bowls
What you’ll need:
Lean ground turkey or beef
Rice
Roasted vegetables
Avocado
Favorite sauce
This is one of those meals you can completely change just by switching the seasonings and toppings.
It’s also a great way to use up ingredients already in your fridge.
Gluten-Free Pasta with Protein
What you’ll need:
Gluten-free pasta
Chicken or lean ground turkey
Tomato sauce
Spinach
Parmesan cheese
I love that pasta can be part of a balanced meal too!
Adding a protein source and vegetables makes it a satisfying option after a busy day.
My tip: Choose a few dinner combinations you love and rotate them throughout the week. You don’t need a brand-new recipe every night.
4. Snacks: Fueling the In-Between Moments
With a busy schedule, snacks are definitely part of my routine.
I love having quick options available before practice, between classes, or whenever I need something to hold me over.
Some easy combinations I like include:
Greek yogurt with berries
Rice cakes with peanut butter and banana
Cottage cheese and fruit
Gluten-free crackers with cheese
A protein smoothie
Hard-boiled eggs with toast
Apples and nut butter
The right snack depends on how hungry I am, how much time I have, and what I’m doing next.
Before a workout or practice, I often want something easy to digest that gives me energy. Afterward, I like including protein and carbs to support recovery.
And of course, there’s always room for a sweet treat!
Balance is about enjoying your food, not creating a bunch of unnecessary rules.
5. How I Plan My Meals for the Week
Here’s something I’ve learned since moving to college:
You don’t have to meal prep every single meal to be prepared.
I used to think staying consistent meant having everything perfectly planned.
Now I focus on making my week easier without making my schedule more complicated.
Here’s my approach:
Choose a few favorite meals.
I pick two or three breakfast options, a couple of lunches, and a few dinners I know I’ll enjoy.
Shop for ingredients that overlap.
Rice, chicken, ground turkey, vegetables, fruit, and yogurt can all be used in multiple meals.
Prep the time-consuming ingredients.
I might cook rice, wash produce, portion snacks, or prepare a protein ahead of time.
Keep quick options available.
Frozen vegetables, microwaveable rice, and easy breakfast ingredients make busy days so much easier.
Stay flexible.
Some nights I cook. Some nights I eat leftovers. And sometimes I’m out enjoying dinner with friends.
That’s real life!
For food safety, refrigerate cooked leftovers promptly, generally use refrigerated leftovers within three to four days, and freeze extra portions for later in the week.
6. What Healthy Eating Has Taught Me
When I first moved to college, I struggled to balance my new schedule with the routines that had always helped me feel my best.
Dancing at the Division I level required more from me physically and mentally than I’d ever experienced.
I realized I couldn’t keep asking my body to perform at its best without being intentional about how I fueled it.
So I started learning more about nutrition, experimenting with recipes, and finding ways to make healthy habits fit into my actual lifestyle.
And what started as a necessity became something I genuinely loved.
The biggest lesson?
Consistency doesn’t come from having a perfect routine. It comes from creating one that works for you.
You don’t have to eat the same meals every day, track every bite, or give up foods you love.
You just have to find ways to nourish yourself that make sense for your body, your goals, and your life.
7. Want the Recipes, Macros & Grocery Lists?
That’s exactly why I created Dylan’s Wellness Bible: The Guide to College Eating.
I wanted to make the process of learning to fuel your body easier for girls navigating college, dance, fitness, and busy schedules.
Inside you’ll find:
- 50+ protein-packed, gluten-free recipes
- Nutrition information and macros
- Grocery lists and meal-planning tools
- Practical tips for simplifying your routine
- Wellness and mindset inspiration
Whether you’re a college student, dancer, or just someone who wants to make eating well a little easier, I hope it helps you feel more confident in the kitchen.
📚 SHOP DYLAN’S WELLNESS BIBLE COOKBOOK
✨ GET MY FREE 7-DAY GLOW UP MEAL PLAN
And if you need help building your grocery list before the week begins, check out my companion post: My Grocery Store Essentials.
Remember, taking care of yourself doesn’t have to be complicated.
Fuel your body. Feed your faith. Enjoy your life.
Much love,
Dylan Olivia ♡
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