In medical school you are constantly studying, doing research, or seeing patients. It truly is a very stressful and demanding environment. As a result many medical students find themselves neglecting other important aspects of their well being such as their physical health. You begin to have less time to think about healthy food choices, and instead choose food that is convenient which nine out of ten times is more unhealthy. However with a bit of strategy planning and advice this does not have to be the case. In this article I will discuss 7 tips on how to eat healthy during medical school.

1. Invest in a meal delivery service

Invest in a meal delivery Service. Companies such as Freshly have a healthy selection of food options that are delivered to your address weekly. These services typically have a variety of food options that are friendly to those who adhere to a paleo, keto, or even vegetarian diet.

2. Pack a lunch or snacks with you when you go to the library or the hospital

This again highlights how important meal prep is. Packing a healthier lunch or snacks is a much better option then opting to go for the vending machines in the library, or the less than healthy cafeteria food that hospitals often have. It is a good idea to invest in  a lunch box or freezer bag so that your food does not spoil.

3. Meal prep

In the midst of all the studying and the chaos that comes with life as a medical student,  it is easy to neglect proper nutrition, and just eat what is convenient. Often times this comes in the form of fast food. It is important to prepare healthy meals at the beginning of the week or when you have time so that you are not left having to settle for unhealthy food options.

4. Do what works

I am a firm believer that diet is one of those things which is highly variable from one individual to the next. A lot of it comes down to genetics, lifestyle as well preference. Obviously stay away from processed junk food.

5. Try doing some research on your own

I started doing the carnivore diet back in 2019 and I haven’t looked back since. Personally the csarnivore diet allows me to stay satiated for a long time, and gives me the necessary nutrition that I need to reach my athletic goals. This may not be the case for everyone else. 

6. Invest in a custom meal plan/Learn how to make healthy meals

There are a variety of meal plans or courses which teach you to make your own  healthy meals  and can accommodate to a variety of diets. This is a good way to begin eating healthy because it eliminates most of the guesswork that goes into choosing a healthy diet for individuals who do not have a lot of knowledge on nutrition.  Below are some meal plans medical students or anyone can use

Custom keto diet

• This is a very customized meal plan for those wanting to try the keto diet or area least on the keto diet. It takes you through a series of quiz questions on things such as your gender, activity level, what meat you like to eat, as well as your measurements (height, and weight). Based on this information, It creates a meal plan for you.

Bulletproof Keto diet

• This gives an overview of the keto diet, in addition to recipes, as well as other useful resources that can help you incorporate a ketogenic diet into your lifestyle.

30 Day Carnivore Diet Challenge

• This is a custom plan which is only about $25.00. It is for people wanting to try the carnivore or start eating a more animal based diet. It includes more than 25 recipes and it also includes 2 meal plans, both which are 7 days.

Paleo Diet Guides from Rob Wolf

• This is a guide created by the New York Times Best Selling Author and Biochemist Rob Wolf. The book teaches you how to budget, shop, and plan paleo friendly meals. I like this book because it takes into account people’s lifestyle, and does not automatically assume every body has access to higher quality and more expensive food.

30 day ultra fast Keto

• This is a book which includes guides on the ketogenic diet as well as a day by day meal plan. What I like about this meal plan is that it is flexible. If there is a meal that you do not necessarily like then you can switch it out for one of the many other recipes contained within the meal plan

Fast Keto

• This is a digital ebook which provides a more simplified blueprint for following a Keto diet. Additionally it provides a Keto grocery shopping list for a 4 week meal plan, as well as advice on how to order out at restaurants on the keto diet. Additionally you get access to a Facebook support group. This is a great option for those wanting to start a healthier diet

7. Track your calories and macros

Just being aware of what you are putting In your mouth on a day to day basis can help you limit or moderate the amount of unhealthy food you are eating. Using an app such as my fitness pal is perfect for this.

In Conclusion

As you can see there are many different ways of eating healthy while being a fun time medical student. While you may not subscribe to Ketogenic diet or a carnivore diet, finding a diet that includes Whole Foods and has not been processed extensively is a good start to trying to eat in a more healthy way as a medical student. Medical School and the your future medical training will surely never become easier. You will always be strapped for time and may feel the urge and desire to eat something that is more convenient and less healthy. However taking some time to prioritize your health through meal planning, and macro tracking will pay dividends for you well being