Close
Welcome to Thrifty. A weekly column where assistant nutrition editor and registered dietitian, Jessica Ball, keeps it real on how to grocery shop on a budget, make healthy meals for one or two, and make earth-friendly choices without overhauling your entire life.
For those of you that don’t know, a grad student budget is not exactly generous. But it is possible to cook a week of healthy meals even on a modest budget (trust me—I was in your shoes just last year). Case in point, these recipes clock in at an average cost of $6.81 per day and $47.60 for the week, per person. Whether you are a student or just on a tight budget, check out my tips for cutting food costs without sacrificing nutrition, taste or all of your free time.
How To Plan
There are few things as valuable as making a plan. But, like most things, that doesn’t mean there is a one-size-fits-all plan. It can be as simple as jotting down a grocery list of staples you need to resupply your pantry or as detailed as planning your menu and writing out all of the ingredients to save you trips later in the week.Both will save you time and money shopping. I fall into the more detailed camp (type-A people, unite!). Especially on a tighter budget, I found it helpful to follow a few simple steps to keep my grocery trips and food waste to a minimum. Here are a few golden nuggets I have to stretch your dollar:
Student Budget Shopping List
You can make all of the recipes below with the ingredients on this shopping list (barring a few staples like salt, pepper and basic spices). I usually do one big weekly shop to save me trips throughout the week, but feel free to break it up however best fits your schedule. Daily cost totals that are included in the plan below were calculated using prices from national grocery stores to calculate cost per serving (this may vary slightly based on where you shop). Quantities may also vary depending on how many people you are feeding.
Tips for Meal Prepping Your Week
Make Ahead:To simplify your life, there are a few things you can make in advance and enjoy throughout the week. Make theEasy Loaded Omelet MuffinsandPeanut Butter Protein Oatsfor easy breakfasts on the go. TheChipotle-Lime Cauliflower Taco Bowlsmake for four perfectly portioned lunches that can be made ahead to streamline your week.
Snack Time:You’ll notice there are no snacks included on this list. However, I do absolutely support snacking between meals when you feel hungry. One meal planning hack that helps you stick to your budget is using leftover ingredients for snacking. For example, if you have to buy a whole container of yogurt or loaf of bread or block of cheese for a recipe, use what you have left over as snacks. Same goes for fruits and vegetables. If you feel like getting creative, you can tack on an extra can of chickpeas and makehummusto dip them in.
7-Day Meal Plan on a Student Budget
Day 1: $9.13 per person
Breakfast - $0.91/serving
Lunch - $3.89/serving
Dinner - $4.33/serving
Day 2: $9.98 per person
Breakfast - $1.51/serving
Lunch - $2.70/serving
Dinner- $5.77/serving
Day 3: $5.47 per person
Breakfast- $0.91/serving
Lunch- $2.70/serving
Dinner - $1.86/serving
Day 4: $6.47 per person
Dinner - $2.26/serving
Day 5: $4.76 per person
Dinner - $1.15/serving
Day 6: $5.83 per person
Breakfast- $0.32/serving
Lunch - $1.59/serving
Dinner- $3.92/serving
Day 7: $5.96 per person
Breakfast - $0.72/serving
Lunch - $2.92/serving
Dinner- $2.32/serving
Bottom Line
Being on a budget doesn’t mean healthy, delicious food is off limits. As a student, it can be especially tough to stretch your dollar and successfully plan for success. With the tips above and recipe inspiration, you will be on your way to being a meal prep pro, all while saving money on groceries and preventing food waste.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
