How to Eat Healthy on a College Budget
Is college life draining you dry? And on top of that—are you always broke? Are you swamped with lectures and assignments and barely have any time to think about what you’re eating? You are not alone. These are struggles every student faces. It can seem almost impossible to find budget food options with soaring food prices, little time to cook, and limited access to fresh ingredients. So naturally most students prioritize convenience over nutrition, resorting to empty calories in processed meals.
While it is easy to skip through the minutiae of planning healthy, affordable meals in college and fueling your body for success, finding balance will energize both your mind and spirit and directly feed into your productive study time (pun intended)! Eating healthy on a budget is totally achievable — and can be gratifying when done correctly. Read on to find out how.
Planning Ahead: How Meal Prep Can Save You Money
Meal Prepping is a game changer–it helps you save time, cut costs, reduce waste, and eat healthy on a budget. By planning and preparing meals in advance, you can avoid last-minute takeout and make sure you don't skip meals when you wake up 20 minutes before the lecture or come back home after a tiring day at school.
Plan strategically: Healthy meal prep begins with simple planning. Create a weekly menu of affordable, nutritious recipes, and stick to a grocery list to prevent impulse purchases. For example, batch-cooking ingredients like grains, proteins, and roasted vegetables allow you to mix and match meals, keeping things varied and easy.
Use leftovers: Prepare your daily grains–rice, millet, or quinoa–or roasted chicken, and make sure to assign it for the week’s grain bowls, stir-fries, and salads.
Cuisine Bowl & Stir-Fry College meal planning: It is much more personal but very ideal for creating grain bowls and preparing fun stir-fry with beans, veggies & protein sources, vibrant veggie-rich bowl tested for the day, or gluten-free pan-fried virgin chicken breast layered with a vivid rainbow of crispy vegetables.
Shop Smarter and Healthier: Tips for Budget-Friendly Grocery Shopping
Work smart, not hard. Make a list of student-friendly grocery essentials ahead of time to avoid last-minute purchases that stretch your grocery budget and keep your diet on track.
Shopping smart is easy on a student's budget if you plan it right. Buy in bulk to save on essentials like rice, pasta, oats, and beans, and don’t forget to flash that student ID for discounts and other budget food options.
Store brands can offer quality products at lower prices, so give them a shot and save more. Farmers’ markets are great spots to score fresh, seasonal produce at affordable prices—seasonal fruits and veggies not only taste better but are usually cheaper, too! Comparing prices at different stores or using apps to find deals is the Gen Z way to shop smarter.
To maximize savings, stick with meal planning so you’re only buying what you’ll actually use. Smart shopping doesn’t just help you eat well, it also keeps some cash in your pocket for other fun stuff (like that weekend outing).
Affordable Protein Sources: Eating Well Without Breaking the Bank
Following a protein-rich diet on a budget is totally doable. Affordable protein options like beans, lentils, eggs, tofu, and canned fish are nutrient-packed and perfect for cheap healthy meals.
Beans are great with any meal as they have a diverse flavor profile. For a filling plant-based meal, prepare a savory lentil stew with vegetables and herbs, or a rich coconut milk chickpea curry with curry powder.
You can get some quality protein with tofu too. Toss it in veggie stir-fry over rice or marinate and bake for extra flavor.
Eggs are not only inexpensive but also nutritious. Be it scrambled with veggies, curried egg salads, and breakfast burritos filled with beans and salsa; eggs are perfect for any meal of the day.
If you enjoy seafood, canned fish such as tuna or salmon can also help you hit your daily protein goals. You can also incorporate, tuna into salads, use them to make some patties, or whip up a delicious pasta with some spinach for that extra brain vitamins.
With these ingredients, you can enjoy budget-friendly affordable nutritious meals!
How to Make the Most of Your Grocery Budget
Buy as many staples, such as rice, pasta, oats, and frozen vegetables in bulk. They are inexpensive, have long shelf lives, and will not only assist in establishing a healthy meal prep routine. Buying in bulk on these essentials will also mean that you have something to eat when the late-night study sessions come calling. Store bulk items like rice, oats, and pasta in airtight containers to keep moisture and bugs out. Keep frozen veggies in freezer-safe bags or containers for easy access. Rice and pasta can be a base for stir-fries, pasta salad, or casserole, while oats are good for everything from breakfast porridge to energy bars.
Making a student-friendly grocery list might sound like a chore, but it is definitely helpful to plan budget-friendly meals that aren’t too repetitive. Frozen veggies are also perfect for quick additions to soups, pasta, or rice bowls. With a few minutes of intentional planning, you can use these bulk-bought items across multiple recipes, cutting down on food waste and keeping your meals simple and affordable.
Nutritious Snacks: Eating Healthy Without Overspending
Snacks are necessary if you are a student! Fresh fruit, homemade trail mix, and energy bars are the ultimate savior when it comes to staying off both costly and junk food. You can also use your bulk-bought groceries to prepare some easy-to-make snacks to keep you satiated through your academic life. Here are a few quick hits:
Homemade hummus is a savior for an affordable healthy meal and is yummy with carrot or cucumber sticks. All you have to do is mix a can of chickpeas with olive oil, lemon juice, garlic, and some salt for the perfect protein-packed dip to help maintain those gym gains.
Another winner is yogurt parfaits–yogurt with fresh or frozen berries between layers and topped off with granola–because they are filling and delicious!
What is more Instagram-worthy (or healthy) than some avocado toast? Just mash an avocado with a little salt and lemon juice, and spread it on whole-grain toast for a snack loaded with healthy fats and fiber.
Making these snacks yourself saves money and helps you get the aura points of a cook.
Eating Healthy at Campus Dining Halls or Local Restaurants
Yes, you are tempted to get that slice of pizza for lunch because it is right around the corner, but if you plan ahead you can totally avoid that and make healthier choices. To keep up with your healthy eating goals, even when ordering meals, opt for grilled, baked, or steamed food instead of fried to prevent additional unhealthy fats. Remember to balance out the protein and carbs with more veggies on your plate or a good side salad.
While eating in the dining hall, build your own meal. Get grilled chicken or tofu with some whole grains like brown rice or quinoa and as many vegetables as you can pack on your plate. Throw in some beans or nuts for a bit more protein. It's okay if you have to substitute white bread with whole grain. Remember it is about what you can add to your meal, not subtract from it.
If you want something off-campus, Empanada Mama is a solid option. Empanada Mama has the best Latin-inspired menu of sweet & savory dishes and offers over 40 different empanadas. Homegrown in NYC, we have now opened a cloud kitchen right here in University City. We have grilled options like chicken and shrimp for empanada tacos, and veggie-loaded varieties like our vegetarian empanadas, even ones stuffed with avocado. Our signature empanadas are an excellent option to have a flavorful, fulfilling meal while staying within your eating-out budget.
Order here and discover the new Latin sensation of Philadelphia—Empanada Mama, the best NYC Empanada!
When the funds are low it can be tempting to let healthy eating fall by the wayside, but with a little planning to your weekly routine, you will really find that it helps with affordable nutritious meals.
Try meal prepping a few days in advance, making a grocery shopping list that prioritizes affordable staples that can be bought in bulk. When your schedule gets even more packed, check out other healthy eats close to you like Empanada Mama.
Once you get into your meal planning routine, you will realize that eating healthy does not need to break the bank. Also, when you fuel your body right you will feel better, more energetic and more productive. The trick is to be consistent.