Skip the midnight pizza run and try some of these healthy—and fast—dorm-friendly dishes.
不要在午夜匆忙预订批萨，尝试下面这些健康便捷，又适合在宿舍制作的食品#|6cU;rP1vmq9m_2ZDXU。

You Will Need
你需要

Instant oatmeal; Non-fat yogurt; Peanut butter or other nut butters; Whole grain pita and tortilla; Eggs; A whole potato
燕麦片，脱脂酸奶，花生酱或其他坚果酱，全谷皮塔饼和玉米粉圆饼，鸡蛋，一整个土豆，

Garnishes like nuts, fruit, maple syrup, granola, cheese, and sour cream
坚果，水果，糖枫汁，格兰诺拉麦片，奶酪和酸奶油，

Whole-grain offerings like crackers, pasta, bread, bagels, and English muf
薄脆饼干，意大利面食，面包，炸圈型的硬面包和英国松饼等全谷食品

And deli meat or tuna
熟肉或金枪鱼

Steps
步骤

STEP 1 Eat oatmeal
1.食用燕麦

Eat oatmeal. It's fast, healthy, filling, and affordable. Dress it up with a spoonful of jam, a sprinkling of nuts or dried fruit, a dollop of peanut butter, or a drizzle of maple syrup.
食用燕麦(8(EcZ-4MeGqQ。这种食品非常快速，健康，饱腹，而且经济实惠@V5,|cT#!(4plf。加入一调羹熟肉，撒点坚果或干果，一块花生酱，或者一滴糖枫汁来调味#FwQM!BsHVH8P。

Instant oatmeal takes just a couple of minutes to make but can be packed with sugar, so look for plain varieties.
燕麦片只需几分钟就能做好，但是可能含有过多的糖分，所以选择比较普通的品种tAq@34wNIXJ6JT9hWhVQ。

STEP 2 Eat non-fat yogurt
2.食用脱脂酸奶

Reach for a non-fat yogurt. It’s full of protein and calcium, and it’s great with some banana, granola, raisins, or nuts. It’s also a smart dessert.
享用一些脱脂酸奶inrZSL^Ip3。其中含有丰富的蛋白质和钙，与香蕉，格兰诺拉麦片，葡萄干或坚果搭配也非常完美XfLmD!pLoz0V_fJw2ueg。而且也是非常棒的甜食3f#[^.kBsw;1。

STEP 3 Eat nut butters
3.食用花生酱

Know your nut butters. Peanut butter sets the standard, but there's also almond, cashew, and even soybean butter. Try a spoonful on apples,celery, whole-grain crackers, and even plain pasta.
了解你的坚果酱[rbi1uqp97,ZyZ。花生酱是标准，但是也有杏仁酱，腰果酱，甚至大豆酱O-eeO%%de_*|zmCJ。食用苹果，芹菜，全谷薄脆饼甚至普通意大利面时都可以加一勺._uKl%pMcG7Q。

STEP 4 Use whole grain pitas & tortillas
4.使用全谷皮塔饼和玉米粉圆饼

Use whole grain pita bread and tortillas for eating on the go. They're perfect for holding scrambled eggs, tuna salad, or cheese and lean deli meat.
忙碌时可以食用全谷皮塔面包和玉米粉圆饼NMz@FqWizR。用来卷炒鸡蛋，金枪鱼沙拉或奶酪和熟食瘦肉都非常完美Bu,|XHHFW)%8ydW0|i。

STEP 5 Scramble eggs
5.炒鸡蛋

Scramble some eggs. Crack them into a mug, beat in milk or water, and microwave for about a minute. Top with cheese, onions, and lean ham or chicken, and pair with a whole-grain bread, bagel, or English muffin.
炒几个鸡蛋ueTc,G.Eh3aho)E!Cu。把鸡蛋敲入一个马克杯，在牛奶或水里打散，用微波炉加热一分钟&V(.xlr9!xhs,Hla。上面加上奶酪，洋葱，瘦肉火腿或鸡肉，搭配全谷面包，炸圈型的硬面包或英国松饼4,tZcr~D8s。

STEP 6 Bake a potato
6.烤土豆

Bake a potato. Stab a potato with a fork and microwave it for 8 to 10 minutes, flipping it halfway through. Carefully slice and top the hot potato with cheese, chicken, and sour cream.
烤一个土豆&TqGf=o;uWwVHQR]%-。用叉子叉一个土豆，微波炉加热8至10分钟，中途翻过来G+85lBY^P(bc。小心地切片，顶部加上奶酪，鸡肉和酸奶油,AlI72+tdgIA@O6^XF。

Studies show that the average first-year college student gains about half a pound a week!
研究显示，大一新生平均每周体重增加0.5磅！