Simple EAT Tips from Eat Move Groove Interns
- Susie Kundrat
- Mar 27
- 7 min read
At Eat Move Groove, we have a fantastic team of creative interns from across the country supporting our mission to partner with consumers to offer simple, positive, doable ways to eat, move, and groove through life. Read more to learn about incredible ways our interns EAT using the 2211 plan!
Tips from Jenna Funke, Eat Move Groove Intern from Iowa State University
“Using the recipes from Eat Move Groove is my favorite way to find my 2211 meals!”
College can be an incredibly stressful time for students, and because of this, we try to find shortcuts to make our lives easier to embrace wellness. Sometimes nutrition can take a back seat, and we put our physical health below other priorities. When we’re busy, it’s easy to look for the foods that can fill us up the fastest.
One way I keep it simple is to use the 2211 plan to set up my meals. I simply start meals with 2 cups of produce, at least 2 ounces of protein, 1 serving of grain, and 1 healthy fat. Keeping the 2211 plan in mind helps me eat balanced meals in a low-stress way. I spend about an hour a week meal prepping, and I’ve got everything I need to eat well using the 2211 plan. Learning how (and what) to meal prep for a week's worth of meals makes my days far less stressful and I’m eating well!
Tips from Kendra Dantoin, Eat Move Groove Intern from the University of Wisconsin-Green Bay
“My absolute favorite breakfast of all time? Tacos. The lunch I would make every day if I could? Tacos. My simple, quick, go-to dinner? Tacos.”
By now you probably understand my obsession with tacos. Tacos are an easy, balanced, and flavorful way to hit your 2211 meal goals while keeping meals exciting! Better yet, they’re Eat Move Groove approved!
My Favorite Breakfast Taco Recipe:
● 2 cups produce:
1 cup sautéed mixed greens
1/2 cup sautéed mushrooms
1/2 cup tomatoes
● 2 ounces protein:
2 scrambled eggs (you can also add cottage cheese for a creamier texture)
● 1 grain:
2 small yellow corn tortillas
● 1 healthy fat:
½ of an avocado
My Favorite Lunch/Dinner Taco Recipe:
● 2 cups produce:
1 cup sautéed mixed greens
½ cup sautéed broccoli
½ cup sautéed bell peppers
● 2 ounces of protein:
2 oz ground turkey or shredded chicken
● 1 grain:
2 yellow corn tortillas
● 1 healthy fat:
½ avocado
Tips from Maren Rock, Eat Move Groove Intern from Iowa State University
“I love finding ways to incorporate summer meals into my winter diet.”
Although a good soup is often a winter staple, whenever I find myself craving something lighter, I find myself making a Mediterranean meal. In my Mediterranean meal, I include cucumbers, asparagus, carrots, and tomatoes in my 2 cups of produce. Choose any veggies you like and get creative! For protein, I add chicken, but you can choose any proteins you enjoy like beans, nuts, fish, or seeds. I love eating quinoa for my whole grain (it’s also high in protein). I added avocado for my healthy fat then garnished it with feta cheese and balsamic vinegar. I enjoy this bowl with a side of pita bread. Using the 2211 plan is a super easy way to ensure I’m boosting nutrition with every meal!
Tips from Sarah Kossler, Eat Move Groove Intern from Boston University
“I love trying new recipes each week, and the 2211 plan adds simplicity while guiding my weekly menu.”
Lately, what’s been working for me while in graduate school is making a big batch of soup in my Instant Pot every Sunday. It’s perfect for dinner, and then again on Tuesday after my classes wrap up at 9 p.m. My go-to? A Smoky Tomato White Bean Soup packed with kale and tons of vegetables. I paired it with some fresh rustic olive bread from Eataly (a must-visit for any foodie). It all comes together in under 20 minutes with virtually no mess and is super easy to reheat! It’s a cozy, comforting, and satisfying 2211 meal—perfect for a chilly winter day. Here’s how this simple meal fits into the 2211 plan.
2 cups produce: combination of carrots, celery, red bell pepper, tomatoes, & kale
2 ounces of protein: 1 cup white beans
1 grain: 2 slices of rustic olive bread
1 healthy fat: 1 tbsp of olive oil
Tips from Allison Weninger, Eat Move Groove Intern from the University of Wisconsin-Milwaukee
“I’ve got a fresh take on balanced eating with the 2211 plan.”
Although I am fairly new to the 2211 plan, I’m all in! When I first learned about Eat Move Groove, I realized how much I was missing in my diet, especially when it came to eating enough produce and whole grains. The 2211 plan recommends 2 cups of produce with each meal, which was something I wasn’t consistently doing before. However, reading more about it and trying different recipes has helped me get creative with my food choices.
Breakfast was where I struggled the most. I wasn’t getting enough produce or whole grains. To fix this, I started making a smoothie with a cup of frozen fruit and a handful of spinach for my 2 cups of produce, blended with Greek yogurt for protein and chia seeds for healthy fats. I paired that with a slice of whole grain toast to round out the meal, keeping me full and energized throughout the morning. Making these small changes has helped me feel more balanced and fueled throughout the day!
Tips from Jalynn Brown, Eat Move Groove Intern from Iowa State University
“I love brunching the 2211 way. It’s a delicious way to catch a balanced meal with friends.”
There’s something special about gathering with friends and family over a shared meal. This week, my friends and I enjoyed a nutritious brunch, using the 2211 plan - a simple and flexible way to balance your plate. Our meal featured 2 cups of produce, including fresh strawberries, blueberries, and orange juice. The 2 ounces of protein came in the form of crispy bacon, while perfectly roasted cubed potatoes (1 starch/grain) tossed in olive oil (1 healthy fat) completed the meal. And of course, no brunch is complete without a love food! Fan favorite -- pancakes with homemade fruit syrups.
The 2211 plan makes eating well effortless, whether for everyday meals or special gatherings. Your meals should fit into your lifestyle. So next time you host brunch, try the 2211 way—nutritious, delicious, and perfect for sharing!
Tips from Grace Soroko, Eat Move Groove Intern from Boston University
“My 2211 fast meal -- A Trader Joe’s & Mediterranean extravaganza!”
As a college student living on a budget and eating with the 2211 lifestyle, Trader Joe’s has been a fantastic resource! I love this meal because it’s easy to prepare in just 15 minutes and tastes delicious!
2 cups of produce and 1 healthy fat come from Trader Joe’s Lemony Arugula Basil Salad Kit. Half of the bag is about 2 cups, making it great to split with another person or save the other half for later!
2 ounces of protein is from Trader Joe’s Shrimp Seafood Burger. The burger can be served whole or chopped up and added to the salad. Freezer burgers are great because they store for a long time and cook quickly.
1 grain is from the Near East Couscous Pearled Mix Basil & Herb, found at most major grocery stores. The couscous stores well in the fridge for several days after cooking, so it’s great for meal prep.
Tips from Martha Petrovych, Eat Move Groove Intern from the University of Illinois-Urbana Champaign
“I’m eating and feeling healthier!”
A repeated pattern in my recent meals has been foods high in iron, like steak and spinach because I have low iron. The 2211 plan has helped me include more nutrients into my meals and make me feel much healthier with simple additions! My favorite way to incorporate the 2211 EAT plan is with dinner. This week, I’ve been eating steak strips, baked broccoli with cheese, pierogis with sour cream, and a handful of cashews or pistachios.
For my 2211-friendly breakfasts, I make one or two scrambled eggs with a handful of spinach, 2 ounces of any meat I have on hand (this past week it’s been steak bites and chicken), a bowl of chia seed pudding with blueberries or any fruit I have on hand, a slice of toast with jam, and some more fruit on the side. This helps me stay full and energized through my busy day full of classes.
Tips from Ken Bland, Eat Move Groove Intern from the University of Wisconsin-Milwaukee
“I feel better eating more fruits and veggies!”
As a college student, there have been months when I missed eating vegetables, and that left me feeling lethargic. I’ve decided to make a change, and the 2211 plan has helped me eat my produce with ease!
In these cold winter months, I make soups to help boost my produce intake. First, I roast a mix of veggies like broccoli, carrots, onions, and peppers. I wash, cut, and place a variety of vegetables on a baking sheet and drizzle light olive oil and seasonings on top. Next, I bake the veggies at 400°F for an hour, cool them, and blend with broth and a little heavy cream. I often enjoy homemade soup with a grilled cheese on whole grain bread to include my whole grains! Cut up an apple on the side and sprinkle it with cinnamon and a little honey and you’ve got yourself a meal that will get you grooving!
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