A Student's Guide to Eating Well While Balancing College Life
Between classes, assignments, internships, extracurriculars, and the social calendar, maintaining a fulfilling college life is not for the weak. It takes countless all-nighters, sacrificing personal time, and time management skills to balance all your work, chores, and obligations. Juggling all these can take a toll on your body especially since this packed schedule doesn’t leave any room for intentional and meal planning and grabbing something on the go becomes the norm.
Fueling your mind and body is crucial for academic success, even when keeping a healthy diet amidst a busy schedule, tight budget, and endless pizza can be challenging. Understanding this is a rite of passage. If you are past the freshman year, you would’ve already noticed that coffee and frozen pizza can only get you so far. If you have reached this realization and have resolved to shed the Freshmen 15 and want to prioritize healthy eating amidst your busy schedule, we’ve got you covered. Read on to find out how you can also eat healthy on a budget.
Being a student constantly on the go is a challenging activity, both physically and mentally. To complement this lifestyle and set yourself up for success in your daily life, your diet should reflect your unique needs. Your student diet on a budget should include lots of complex carbs to keep you satiated through the day, healthy protein for the brain and muscles, and tons of vitamins to fuel your brain adequately. But we get it—you don’t have the time or budget for elaborate meal prepping. It doesn’t have to be that hard. With a few sustainable changes to your daily routine, your college meal plan can also be healthy, tasty, and affordable.
Planning Ahead: The Benefits of Meal Prep
Meal prep made easy: Chicken, veggies, and grains in reusable containers.
Meal prepping is a game-changer for busy college students. It saves time, is car-efficient, and can help you reduce impulse spending in the food aisle. How? When you already know what your dinner is going to be and it is possible to make that dinner in less than 5 minutes, you are less likely to reach out for a pocket of frozen lasagna. Meal planning also saves you valuable thinking dopamine during your busy week and you already know everything you are going to eat that week beforehand.
Healthy eating in college involves planning your meals for the week, prepping ingredients in advance, and portioning them out into containers for easy grab-and-go meals. Start with simple steps: decide on a few meals for the week, make a grocery list, and set aside some time during the weekend to put together everything. Here’s how we keep it simple:
Choose a couple of basic recipes. You don’t need to be a gourmet chef. Simple recipes like pasta salads and rice bowls are all you need.
Make a realistic grocery budget focusing on quality ingredients—think whole grains, veggies, and protein basics.
Set aside a couple of hours on the weekend to cook. If you don’t have access to a fully functioning kitchen, just a microwave, a few basic utensils, and a rice cooker should suffice.
Healthy Recipe Ideas for the Week:
Chicken and Veggie Stir-Fry: Stir-fry some veggies and pan-fry some seasoned chicken, and you’ve got a couple of meals ready to toss into the microwave anytime you crave a warm, blanched meal.
Overnight Oats: Mix some oats, milk of your choice, some nuts, honey or maple syrup, and fresh berries in a jar. Pop it in the fridge, and breakfast is ready! For variety, keep changing the fruit and sweetener of choice. For extra fiber and healthy fats, consider adding chia, pumpkin, flax, and sunflower seeds.
Burrito Bowls: Beans, rice, vegetables, and maybe some salsa. Easy, quick, and filling.
Veggie Stir-Fry with Tofu: A vegan alternative to chicken and veggie stir-fry.
Budget-Friendly Grocery Shopping for Nutritious Meals
Grocery shopping made easy with a handy list.
Grocery shopping doesn’t have to drain your wallet. With a little planning and smart shopping strategies, you can also eat healthy without stretching your budget. Start with a list and look for stores with student discounts. Buying in bulk helps, and store brands are often just as good as name brands
Create a Balanced Grocery List: Focus on staples like whole grains (brown rice, quinoa, pasta), fruits and vegetables (frozen options are often budget-friendly and just as nutritious), and lean protein sources (beans, lentils, chicken breast).
Shop on a Budget: Look for stores with student discounts or explore the nearest farmers' markets for fresh produce at competitive prices.
Smart Budget Hacks: Buy seasonal produce and store-brand items to save money.
Buy in Bulk (Wisely): Buying in bulk can be cost-effective, but only if you can store and use the items before they spoil. With a meal plan and a few tried and tested recipes, you will be able to recognize your staples.
Limit Processed Foods: Processed foods are often more expensive and less nutritious. Stick to whole foods whenever you can.
Quick and Healthy Snacks Between Classes
College mandates a lot of time spent snacking, especially during late-night study sessions. This is when both your grocery and calorie targets go over the limit. But it doesn’t have to be. Prep healthy snacks before sitting down to cram and go for them instead of the convenient-looking packet of chips. Healthy snacking can also keep your energy up during long days on campus. Aim for snacks that are both nutritious and easy to carry. You can opt for portable, nutritious snacks like:
Mixed Nuts: A good source of healthy fats and protein.
Yogurt: Provides calcium and probiotics for gut health. Choose plain yogurt and add your favorite fruit and honey for sweetness. For a crunchier snack, add some granola.
Fruit: Nature's candy! Fresh fruit is a great source of vitamins and fiber.
Granola Bars: Look for bars made with whole grains, nuts, and dried fruit for a satisfying snack.
Hummus and Veggies: Fresh-cut veggies with a serving of homemade hummus.
Having a few pre-packed snacks ready at the start of the week can make a huge difference to your weekly eating habits. Save time by prepping your snacks at the beginning of the week. Portion out nuts and dried fruit into small containers. Wash and chop fruits and vegetables for easy grabbing. Pre-portion yogurt into individual containers and top with berries or granola when you are ready to eat.
Balancing Your Plate: Building Nutritious and Balanced Meals
A balanced meal incorporates all the essential nutrients your body needs to function optimally and they typically include a source of protein, fiber, healthy fats, and complex carbs. The basic formula is protein + Veggies + Whole Grains. According to your individual needs, tweak this combination and keep things filling and nutritious without much fuss.
Some go-to balanced meal combinations:
Whole-grain wrap with hummus, veggies, and turkey or beans.
Rice bowl with chicken. Top with some stir-fried broccoli, bell peppers, and a bit of soy sauce for extra flavor and crunch.
Whole-grain pasta made with tomato sauce, spinach, and pan-fried shrimp. Frozen shrimp is cheaper than fresh ones.
Egg and avocado toast. Top whole-grain toast with smashed avocado, a sprinkle of salt, and a poached or scrambled egg. Add sliced cherry tomatoes or leafy greens on the side for extra nutrients.
Lentil and veggie salad. Mix cooked lentils with diced cucumber, cherry tomatoes, bell peppers, and arugula, then toss with a light vinaigrette. This is a protein-rich, fiber-filled salad that’s perfect on its own or as a side. For extra nutrients and reduced cooking time, soak your lentils overnight.
Cooking Basics for Beginners: Simple Tips to Get Started
Most freshmen in college are not trained in cooking. After all, the stress of maintaining a perfect 4.0 in high school classes doesn’t leave one with extra time in the kitchen. But don’t worry—it’s easier than it looks. Start with simple tools like a microwave, blender, and a small rice cooker. And to make it easier, go for little to no cooking recipes like these:
Smoothie – Blend a banana, some frozen berries, a handful of spinach, and a splash of milk or yogurt. Top it with some nuts and seeds for extra crunch. It’s an easy way to get a nutritious start to your day.
Boosting your smoothie game with a scoop of spirulina!
Basic Salad – Toss together mixed greens, a handful of cherry tomatoes, some chopped cucumber, and your favorite dressing. Add a boiled egg, shredded boiled chicken, or some chickpeas for extra protein that keeps you filled throughout the day.
Veggie Wrap – Spread some hummus on a whole-grain wrap, add sliced bell peppers, spinach, and shredded carrots, then roll it up. Don’t forget to add some protein also.
Staying Hydrated and Choosing Healthy Beverages
Staying hydrated is essential for maintaining focus, energy, and overall health, especially during long study sessions and competition season. Proper hydration supports brain function, keeps you alert, and improves your mood. To do it right, try healthier options like water and green tea instead of reaching for sugary sodas or energy drinks. And remember, caffeine isn’t hydration. To ensure you hit your daily water goals on the go, always carry a reusable water bottle with you.
Managing Late-Night Cravings in a Healthy Way
Late-night cravings hit us hardest during late study sessions, especially during the exam season. This is when our over-saturated brains crave extra energy to stay awake and focused. More often than not this leads us to the familiar hands of quick, high-calorie snacks. This is when our intentional meal-prepping routine comes to our rescue. A small bowl of oatmeal, some yogurt with fruit, or even whole-grain crackers with cheese can satisfy cravings without leaving us feeling sluggish and fuel our brains for a long cram session.
Exploring Local Healthy Food Options: Finding Nutritious Eats Near Campus
A good plan involves some wiggle room for unexpected technical difficulties. So should your meal plan. Make sure to include some healthy, affordable eating-out options in your college meal plan for weeks when everything seems like a struggle and you can’t be bothered with anything other than work.
For students at UPenn, Drexel, or anywhere in University City, eating out without sacrificing nutrition is a reality. Our area offers plenty of spots that serve balanced, nutritious meals, perfect for keeping up with a busy schedule. As a student here, you’re surrounded by diverse food options that can fit into a healthier lifestyle with a little smart planning. And the best part? You can enjoy tasty meals on the go without compromising on quality.
If you are looking for tasty and healthy grab-and-go options to complement your meal plan, Empanada Mama has got you covered. We are a new cloud kitchen in University City. We bring Latin empanadas to your campus, perfect for busy students at UPenn and Drexel. With fresh, high-quality ingredients, our empanadas like El Jefe, El Toro, and Brasil offer balanced fillings like veggies, lean proteins, and whole grains—making us a convenient, satisfying meal on the go. Our menu also has vegan empanadas and dessert empanadas for the sweet-toothed. Craving some Latin goodness? Place your order now.
A delicious empanada from Empanada Mama, the perfect New York City snack
Wrapping Up: Embrace Healthy Eating for a Successful Semester
Eating healthy while the budget of a college student doesn’t have to be complicated. This is one of those areas where a little effort goes a long way. It’s all about feeling good and staying fueled for the busy college life. And on the days you can’t stick to your plan, there are alternatives available—like the empanadas at Empanada Mama!