Project Shield is a test program that is being rolled out this Fall Semester. The purpose of this program is to provide an affordable, true balanced, nutrition solution for our student athletes at WSU by utilizing the technology of BetterYou and the products/services of our local businesses. The test program will begin Monday, August 27th and end Thursday, December 13th. 


Demo Videos



Example of Project Shield in action


Cost Comparison


Recipes

Easy meal ideas for college students

 

Breakfast:

 

Egg, bacon & avocado burrito:

-1 Tbsp vegetable oil (butter)

-1 whole wheat  tortilla

-2 eggs (scrambled/ over-easy)

-2 slices of bacon

-1/2 avocado

    Add other veggies to your liking or add hash browns- make it your own! Also great for meal prep! Just make ahead and wrap in cling wrap and freeze, defrost in microwave and then reheat for breakfast on the go.

 

Greek yogurt with fruit parfait:

- 3/4c plain greek yogurt

-handful of berries (fresh or frozen or dried) OR jam as alternative

-drizzle honey/agave/maple syrup

- granola and nuts or seeds

 

Simple oatmeal recipe:

- ¼ c oatmeal- cook in milk or water (water will be less expensive)

- -handful of berries (fresh or frozen) OR jam as alternative

-drizzle honey/agave/maple syrup

- granola and nuts or seeds

-sprinkle of brown sugar for taste

 

Apple Peanut Butter  Oatmeal: (in a mug → place in microwave)

  • ¼ cup oatmeal

  • 5 Tbsp all purpose flour

  • ¼ tsp baking powder

  • Pinch of salt

  • 2 Tbsp white sugar

  • 5 Tbsp milk (¼ cup & 1 Tbsp milk → your choice)

  • 3 Tbsp peanut butter

  • 1 small apple

  • 1 Tbsp butter

  • ¼ tsp cinnamon

  • 1 Tbsp brown sugar/honey/agave,etc.

  • 1 Tbsp all purpose flour

*Place all dry ingredients together, mix, then place wet ingredients, mix. Place in microwave for four minutes. Taste and enjoy!

https://theflavoursofkitchen.com/ingredient/pinch-of-salt/

 

Dark Chocolate Kodiak Pancakes with fruit:

-2-3 Kodiak Pancakes (¾-1c)

-milk (your choice)  

-add one egg for more protein (optional)

-fresh/canned/frozen berries

-drizzle honey/agave/maple syrup

 

Avocado toast with bacon:

-half avocado

-1 slice whole wheat toast

-2 slices of bacon

-1 hard-boiled egg

-choice of dressing (dill,etc.)


 

Simple Berry Smoothie:

-rolled oats

-blueberries (berries in general)

-greek yogurt

-ice

 

Lunch:

 

Turkey and Spinach Wrap:

-1 whole wheat tortilla wrap

-2 slices deli turkey

-½ avocado

-spinach

- tomato

-cheese (shredded or sliced)

- dressing (ranch, bbq, mustard, mayo, chipotle mayo)

 

Avocado turkey Salad:

-1 cup Mixed green salad

-½ avocado

-chopped up turkey deli meat

- veggies to liking

- tomato

- shredded cheese

- thin out hummus with water for dressing

 

Pineapple salsa with salmon romaine lettuce wrap:

-2 cup chopped/ drained canned pineapple

-1 cup chopped tomato                     

-½ cup bell peppers (yellow/red)

-½ cup bell pepper chopped (mix)          

- 2 minced garlic cloves

-¼ chopped cilantro                                    

-½ cup diced red onion

-2 Tbsp lime juice            

-1 cup canned salmon

-1 slice romaine lettuce

 

Snack:

Before a workout eat around 30 grams of carbs 30-45 mins before a workout. Mix and match to get to 30g with the following snacks

-pretzels

-Popcorn

-Carrots

-Apple

-Banana

-Granola bar

-yogurt

-grapes

-Belvita

-Special k bars

-Cereal

-Crackers

-fruit cup

 

Dinner:

Whole wheat Pasta with grilled chicken and garlic toast:

-whole wheat pasta

-pasta sauce

-protein (chicken, ground beef/turkey)

-salad

-garlic toast (garlic powder, and parsley, with butter or another alternative)

 

Low carb dinner (Grilled chicken with steamed veggies)

-1 frozen chicken breast (season to liking, spicy or mediterranean)

-steamed broccoli or mixed veggies (fresh or frozen)

-sliced apples with PB

 

Pizza Quesadilla:

-1 tortilla (cut in half)

-2 Tbsp shredded cheese (to your cheesiness)  

-drizzle marinara sauce (to your liking)

-add veggies to your liking (pineapple, mushrooms, olives, tomatoes, pre-cooked chicken/turkey,etc.)

-side: baked “fries” (thinly sliced baked potatoes → cut into wedges, season to your liking, drizzle with olive oil) (preheat 450F for 45-50 mins.)

*seasoning options: paprika, garlic powder, chili powder, onion powder, lemon pepper, salt & pepper.

 

Stuffed-Pizza Zucchini Boats:

  • 4 zucchinis

  • 1 tablespoon olive oil

  • 8 ounces ground turkey

  • 1/2 teaspoon oregano

  • 1/2 teaspoon basil

  • 1 1/2 cups marinara sauce

  • 2/3 cup shredded mozzarella cheese

  • 1/4 cup mini pepperonis

  • 1/4 cup freshly grated Parmesan

 

  1. Preheat oven to 375 degrees F. Line a baking sheet with parchment paper; set aside.

  2. Cut each zucchini in half horizontally, then carefully scoop out the center of the zucchini, reserving for another use, leaving about 1/2-inch of zucchini on the skin.

  3. Heat olive oil in a saucepan over medium high heat. Add ground turkey, oregano, and basil. Cook until browned, about 3-5 minutes, making sure to crumble the turkey as it cooks; drain excess fat. Stir in marinara sauce until heated through, about 1-2 minutes.

  4. Add ground turkey mixture to each zucchini and sprinkle with mozzarella, topping with mini pepperonis.

  5. Place into oven and bake until the zucchini is tender and the cheese has melted, about 12-15 minutes.

 

Frozen vegetable soup:

-1 Tbsp tablespoon

-½ onion

-3 cloves minced garlic

-2 cups frozen vegetables

-½ tsp salt

-½ tsp garlic powder

-1 tsp thyme

-1 tsp oregano

  1. Heat oil in a large soup or stock pot. Add the chopped onion, optional minced garlic, chopped zucchini, and sliced carrots. Sauté, stirring for 3 to 4 minutes, until onions are soft but do not let them brown.

  2. Add your choice of mixed chopped vegetables and heat for 1 to 2 minutes more. Do not let them brown.

  3. Add salt, garlic powder, thyme, and oregano stirring to coat the vegetables well.

  4. Add bay leaf, vegetable broth or water mixed with bouillon cubes, and undrained tomatoes. Bring to a boil, stir, reduce heat, and simmer until the vegetables are tender - about 8 to 12 minutes.

  5. Adjust seasonings to taste. Remove the bay leaf and serve your homemade vegetable soup with a sprinkle of Parmesan cheese or Parmesan cheese substitute and some crusty bread or crackers.

https://www.thespruceeats.com/easy-homemade-vegetable-soup-3377947

 

Dessert:

Chia pudding:

  • 3/4c of chia seeds

  • 1.5 cup of milk of choice

  • Sweetener to liking (honey, sugar, brown sugar, agave, powdered sugar)

    • Serve on its own or with fruit

 

Molten Mug Brownie:

  • 2 tbs butter/oil

  • 2 tbs water

  • 1/4t vanilla

  • Dash of salt

  • 2 tbs cocoa powder

  • 4 tbs of sugar

  • 4 tbs of flour

https://www.mrfood.com/Brownie-Recipes/Chocolate-Mug-Brownie

Mix together and microwave for 1 minute- serve with ice cream, whipped cream, fresh/frozen berries (cherries would be fantastic with chocolate). Be careful not to over cook

 

Chocolate fudge brownie:

-¼ cup gluten-free oat flour

-¼ cup packed brown sugar

-2 Tbsp unsweetened cocoa powder

-Pinch of salt

-2 Tbsp coconut oil

-2 Tbsp milk (Almond/ Silk) or water

 

Protein balls:

-⅔ cup PB

-½ cup dark chocolate chips (or Zote chocolate chunks)

-1 cup oats

-½ cup ground flaxseed

-2 Tbsp honey/agave/maple syrup

*This recipe is very versatile. Mix all ingredients together in a bowl, place in fridge for ~30 minutes. Once chilled, roll into small bites and store up to one week.

Versatile: can use shredded coconut, nuts, dried fruit, almond butter/cashew butter, etc.

 

Blueberry Yogurt Popsicle:

-1 cup blueberries

-2-5 oz. greek yogurt (~1 greek yogurt cup)

-1 Tbsp maple syrup/honey/agave/etc.

-½ cup milk (your choice)

*Can also substitute with a different fruit

https://gardeninthekitchen.com/blueberry-yogurt-healthy-popsicle/

 

Chocolate Blueberry Smoothie:

-1 cup blueberry

-2 Tbsp cocoa powder

-1 cup milk (your choice)

-¼ tsp vanilla extract

-1 dash cinnamon

-1 dash ground nutmeg

-2 Tbsp maple syrup/agave/honey, etc.

*Can substitute with a different fruit

https://www.blueberrycouncil.org/blueberry-recipe/chocolate-blueberry-smoothie/


Questions about project shield

If you have any questions regarding project shield please fill out the form below and one of our team members will get back to you.

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