Campus life is filled with academic challenges, social commitments, and tight budgets. For many students, juggling expenses can lead to cutting back on meals, and some may find themselves relying on just one meal a day. While this isn’t ideal, it’s possible to survive and even thrive on such a limited diet with some thoughtful planning. Here’s how to make the most of your single meal while staying healthy and energized.
By one meal a day, I hope you don’t think of surviving on just chapati and beans or pancakes. Let’s leave junk food out of the equation entirely because, when surviving on one meal, staying healthy is essential. Focus on nutrient-dense foods like lean proteins (chicken, eggs), complex carbohydrates (posho, brown rice), healthy fats (nuts, avocados), and vegetables. This way, you get the most out of your one meal and fuel your body for the rest of the day.
Secondly, timing your meal is crucial. Some swear by breakfast, while others can’t sleep hungry. But honestly, it’s harder to power through the day on an empty stomach than to sleep without food. To avoid this dilemma, time your meal as both lunch and supper “BLUPPER”—a combination of breakfast, lunch, and supper. It’s that one big meal taken in the evening after a long day of lectures, when you’re both mentally and physically exhausted. And here’s the golden rule of BLUPPER: ‘the heavier the meal, the better your chances of making it through tomorrow. ‘So, load your plate to the brim and eat like a king—you’ll need every bite to fuel the next day. After eating your heavy meal, ensure to catch enough sleep in order to recharge.
Thirdly, stay hydrated. When eating less, water is your best ally. It aids digestion, boosts metabolism, and keeps you feeling full. Start with a big glass in the morning and sip throughout the day. It’s not ideal, but it’s better than nothing. Herbal teas, black coffee, and broths can also curb hunger without extra calories. While your focus is one meal, small snacks can help. Go for fruits like mangoes or bananas, but avoid acidic ones like lemons unless you’re craving ulcers. Low-calorie options like carrots, cucumbers, or nuts can keep energy up without tipping the calorie scale.
To survive on one meal a day, you’ll need to stretch your money. Stick to budget-friendly staples like beans, rice, potatoes, and pasta—foods that are both cheap and versatile. Cooking in bulk can also help you kill two birds with one stone, saving both time and cash. A big batch of soup, stew, or pasta that lasts all week ensures your one meal is both filling and easy on the wallet because it enables reheating the sauce.
Eating once a day can be very stressful. Get enough sleep, manage stress, and stay active exercise helps control hunger and improve focus. If hunger strikes, seek help. Check with neighbours for some food. Utilize any option for free food around campus like meetings or events. Surviving on one meal isn’t easy, but with planning and self-care, it’s doable. Make smart food choices, stay hydrated, and aim to thrive, not just survive. Take care and reach out for support when needed.
