Maintaining a Healthy Lifestyle as a Penn State College Student
College life is busy with classes, assignments, meetings, social events, and everything in between. It can feel impossible to find time for exercise, healthy meals, or even a full night’s sleep. But with a little discipline, determination, and balance, it’s absolutely possible to maintain a healthy lifestyle, even with a jam-packed schedule.
As a Senior majoring in Nutritional Sciences at Penn state, I quickly learned food and nutrition fuel not only our bodies but also our minds. The meals and snacks we choose impact our mood, energy levels, focus, and overall well-being. That’s why the old saying “you are what you eat” really is true. Here’s a look at how I balance academics, fitness, and fun during a busy week as a college student.
Monday: Starting the Week Strong with Nutrition and Fitness
Mondays always feel like a marathon, but starting the day right makes a big difference. At 9:00 a.m., I grabbed breakfast at Rothrock Café in State College, PA. I got a matcha and avocado toast (pictured on the left) for a fresh, energizing start to the day.
The afternoon picked up quickly with class at 2:30 p.m., a Zoom meeting with my professor at 3:30 p.m., and then dinner at 4:00 p.m. For dinner I made a box of Goodles Mac & Cheese, a fiber- and protein-packed pasta derived from plant nutrients. I find that Goodles pasta has made healthy eating as a college student very easy. It’s an amazing time saving meal with clean ingredients. Around 4:40 p.m., I dove into studying for my quiz in NUTR 446: Micronutrient Metabolism. The rest of the night was filled with assignments at 7:00 p.m., a movie with roommates at 8:00 p.m., and winding down for bed around 10:00 p.m.
Even with nonstop classes and work, fueling my body with nutrient-dense meals kept me focused and energized all day.
Tuesday: Prioritizing Rest on a Busy Day
Tuesdays and Thursdays are my busiest class days, running from noon to nearly 6 p.m. By the time I get home, I feel drained. I started the day at 9:00 a.m. with a hearty breakfast of whole grain toast, eggs, and chicken sausages. With some free time before class, I then cleaned and organized my room before getting ready.
My first class of the day began with NUTR 452: Nutritional Aspects of Disease and went from 12:05–1:20 p.m. Then I worked on some assignments until 2:30 p.m. before my next class, NUTR 400: Nutrition Counseling. This class ranged from 3:05–4:20 p.m., with NUTR 446: Micronutrient Metabolism following immediately after at 4:35–5:50 p.m. By 6:15 p.m., I was home cooking dinner. I made some baked chickpeas (pictured on the right) paired with vegetables and cauliflower rice. Later that evening at 7:00 p.m., I logged onto an open house zoom call for a potential graduate program. The rest of the night was finishing up my assignments until bed at 10:00 p.m.
Normally I’d squeeze in a workout before or after classes, but this was a heavy day. I listened to my body and took a rest day, reminding myself that rest is part of balance. Walking across campus still got me over 10,000 steps!
Wednesday: The Power of Meal Prep and Mid-Week Reset
Mid-week, I like to reset. At 9:00 a.m., I started with leg day at the gym, followed by a yogurt bowl with blueberries, granola, and peanut butter (pictured on the right) at 10:00 a.m. After a grocery run at 11:00 a.m., I spent the late morning relaxing before heading to Medical Nutrition Therapy at 2:30 p.m.
The afternoon rolled right into NUTR 393: Dietetic Application from 4:00–5:15 p.m. I reheated some meal-prepped chickpeas and rice for dinner at 5:30 p.m. before another graduate program Zoom call at 6:30 p.m. The night wrapped up with a reflection assignment at 8:00 p.m., hanging out with my roommate at 9:00 p.m., and heading to bed around 11:00 p.m.
Meal prepping has been a lifesaver. Having go-to meals ready during busy weeks saves time, money, and stress.
Thursday: Finding Balance with Hot Yoga and Friends
Thursday started with one of my favorite things: hot yoga from 9:15–10:15 a.m. It’s not something I can always fit into my college routine, but when I can, it leaves me feeling refreshed and ready for the day. I showered at 10:30 a.m. and made another yogurt bowl at 11:00 a.m. Shortly after, I headed to NUTR 452 at 12:05 p.m.
By 1:40 p.m., I was back at my apartment working on assignments and snacking on some fruits before heading out again for NUTR 400 at 3:05 p.m. and NUTR 446 at 4:35 p.m. Dinner at 6:00 p.m. was chicken, broccoli, and Spanish-style rice, followed by a relaxing evening with friends at 7:00 p.m. Not every day has to be about productivity! Sometimes the healthiest thing is just unwinding with friends.
Friday: Getting Outside and Enjoying the Weekend
Friday kicked off early with a Zoom call at 9:10 a.m., followed by an outdoor nature walk (pictured on the right) and shower to start my morning. My roommates and I make the most of our free time by getting outside for a walk or hike. After a long week of staring at computer screens, we really appreciate the chance to enjoy fresh air, boost our vitamin D, and support our immune health. Especially since the Penn State campus is surrounded by beautiful mountains, we take advantage of any day with nice weather to get our steps in!
After our walk, I refueled with an omelette and chicken sausages for breakfast before heading to class at 2:30 p.m. My roommate turned 21 this weekend so our evening consisted of many fun activities including celebrations, socializing, dinner downtown, tailgating, and football games!
Health Is About Balance
This week was heavy with coursework and deadlines. Even when my schedule felt overwhelming, I found ways to move my body, prep healthy meals, and prioritize self-care.
Some days that meant running, other days it meant resting. Sometimes I cooked a full dinner, and other times meal prepping saved me.
Health Isn’t about perfection—It’s about balance
Walking to class, practicing yoga, cooking simple meals, or enjoying time with friends all contribute to a lifestyle that supports both physical and mental well-being.
For more questions, you can reach me at @nsgrubs on Instagram!
