Eating Healthy on a Student Budget

By Julia Kanoff

Many students are on limited budgets, as we have full-time obligations to our programs. This limits the ability to hold a full-time job or even a part-time job, in some cases. Without any money coming in, financial strain can increase and lead to anxiety, added stress, and food insecurity. 

Although there may not be a feasible way for every student to stay out of debt, there are strategies to save money while in school, even with buying food. 

Most students are aware of the cost differences between big box stores in their surrounding areas. For example, Walmart tends to be the go-to place for “cheaper” groceries compared to Target or Publix. Even with the savings of shopping at Walmart, food costs add up over time. Whether your program is two years or four years, small transactions can add up to large debts. 

These difficulties are what prompted this article. Included below are some grocery shopping tips, as well as cost-friendly recipes (under $10) that are easy to make to help save time and money. 

Grocery Tips:

  • Buy in bulk when possible
    • Purchasing multiple, smaller servings of food items tends to be more costly than buying a large serving(s) item and portioning it out. 
  • Find items that can be used in multiple recipes
    • Rice, for example, can be used in stir-fries, as a side dish, or within an entrée. 
    • Buying a bag of potatoes can get one through a side of breakfast potatoes, air-fried, home-made fries for lunch, and a baked potato for dinner. 
  • Split grocery costs with housemates
    • If you have roommates or live with a family, find some recipes the whole household will like and split the cost of the groceries to make those meals. This helps cut down the cost each individual is paying, while providing meals for the entire household.

$10 and under recipes:

Chickpea & Veggie Stir Fry

Makes 4 servings

Ingredients:

1 can chickpeas (15oz), drained ~$1.00

1 bag frozen stir-fry veggies ~$2.50

2 cups cooked rice (1 cup dry) ~$1.00

2 Tbsp soy sauce ~$0.25

1 Tbsp olive oil ~$0.25

1 Tbsp honey or maple syrup ~$0.25

1 tsp garlic powder ~$0.10

1 tsp sesame oil (optional) ~$0.25

Green onions or sesame seeds to garnish ~$0.50

Total: ~$6.10 for 4 servings

Instructions:

  1. Cook rice according to package (I suggest buying this item in bulk and using a 1 cup scoop)
  2. In a large skillet, heat olive oil over medium heat
  3. Add chickpeas and cook for 3-4 minutes until slightly crisp
  4. Add the frozen veggies (still frozen) and stir occasionally until heated through
  5. Stir in soy sauce, honey (or maple syrup), and garlic (and sesame oil if using)
  6. Simmer 2-3 minutes until the sauce slightly thickens
  7. Serve over rice and top with green onions or sesame seeds

Veggie Egg Scramble Wraps

Makes 4 wraps

Ingredients:

6 eggs ~$2.00

1 cup frozen mixed veggies (or spinach) ~$1.00

4 small tortillas ~$1.50

¼ cup shredded cheese ~$1.00

Salt, pepper, garlic powder ~$0.25

Total: ~$5.75 for 4 servings

Instructions:

  1. Whisk eggs with salt, pepper, and garlic powder
  2. Sauté veggies in a nonstick pan until warm
  3. Add eggs and scramble the mixture
  4. Spoon onto tortillas, top with cheese (optional), and roll

*can wrap in tin foil and freeze to have breakfast ready throughout the week*

One-Pan Honey Garlic Chicken with Rice and Veggies

Makes 3-4 servings

Ingredients:

1 lb boneless, skinless chicken thighs or breast ~$4.50

2 cups cooked rice (~1 cup dry) ~$1.00

1 bag frozen mixed veggies ~$2.00

2 Tbsp soy sauce ~$0.25

2 Tbsp honey ~$0.25

1 tsp garlic powder or minced ~$0.10

1 Tbsp olive oil ~$0.25

Salt, pepper, and optional chili flakes ~$0.15

Instructions:

  1. Cook rice according to the package
  2. In a bowl, whisk together soy sauce, honey, and garlic
  3. Heat olive oil in a large pan over medium heat
  4. Add chicken, season with salt and pepper, cook for 4-5 minutes per side until brown and cooked through
  5. Pour the honey-garlic sauce into the pan (from step 2), stir and coat the chicken, let simmer for 2-3 minutes until slightly thickened
  6. Add frozen veggies, cover pan, and cook another 3-5 minutes until heated through
  7. Serve over rice and drizzle remaining sauce on top

Healthy eating does not have to be all-or-nothing or expensive. Small, consistent choices can make a meaningful difference over the course of a semester. With these tips and recipes as a starting point, students can build sustainable habits that support their health, energy, and academic success, even on a limited budget.

     

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