How To Eat Healthy On A College Budget

I decided — with the new year, my sister’s wedding, and spring break coming up — it was time to buckle down and eat right. So, I did my research. After pinning healthy recipes for hours and getting meal ideas from my favorite fitness Instagrams, I made a list and headed for the store.

The whole trip was a blur amongst the chaos and screaming babies. I was there for two hours loading up on nothing but healthy foods, and it finally came time to check out.

I can still feel the sting when the cashier said, “$174.16 is your total.” That may not seem like a lot for some, but I personally identify myself as the broke college kid. The amount of stress I was feeling after spending so much money on groceries turned into guilt when I put everything into the fridge. Not only did the amount of food I got monopolize the fridge — leaving my roommates no space — there was enough food to feed a small country. The guilt turned into frustration a week later when half of the produce I bought went bad.

I spent so much money and didn’t even get to eat everything I purchased because there was such a surplus of food. That was it. I knew in that moment I was going to have to be smart if I wanted to eat healthy, and I would have to figure out a cheap and efficient way to do it. So, I did.

Here’s how.

The first — and perhaps most important thing to do — is make a list. Let me tell you… I have gone into the store without a list, and it felt like I was five years old again, putting everything I saw and didn’t need into the cart. Come prepared, or you will end up buying things you don’t need and will go to waste.

The second rule is the oldest one in the book. Eat before you go. Do NOT go to the store hungry because you will see the Lays chips strategically placed on the ends of the aisle, and it will take everything in you to walk away. Don’t torture your stomach and don’t cave in.

Now… how much should be on this list? The answer is less than you think. The biggest waste of money is buying more than you need. So, the next rule is committing to go to the grocery store about once per week. In this case, less is more, and making trips to the store more often helps eliminate food waste.

Whether it’s eating healthy or trying to lose weight, your list needs to contain each of the following:

• Proteins (nuts, meats, eggs, etc.)
• Starchy carbohydrates (oatmeal, toast, corn, potatoes, etc.)
• Fibrous Carbohydrates (broccoli, onions, mushrooms, etc.)
• Fats (olive oil, avocado, freshly ground peanut butter)
• Savory treat (optional, dark chocolate squares)

Here is the break down:

 Every 2-3 Months

These are the things that will last and don’t need to be purchased at the store very often.

• Coffee or Tea: I drink coffee to help wake me up and tea for when it’s cold or I need a little pick-me-up.
• Truvia or Stevia: These are sweetener for my coffee or tea.
• Brown Rice: I cook and substitute the water for chicken broth, and it’s delicious.
• Frozen Fruit: I like blueberries for smoothies, and I freeze my bananas when they start to go bad.
• Frozen Vegggies: I use chopped onions for cooking and broccoli florets.
• Condiments: I like low sodium seasonings, such as Mrs. Dash and all Montreal seasoning. I also recommend balsamic vinegar, salsa, pepper, salt, honey, cinnamon, mustard, soy sauce, extra virgin olive oil, etc.
• Protein Powder: I get this in bulk, and it usually lasts me more than three months.

Every 2-3 weeks

These are the things I have on a regular basis but are not necessary to buy as often.

• Ezekiel Bread: This is my substitute for whole wheat bread; it’s healthier.
• Almond Milk: This is good for smoothies and protein shakes.
• Nuts: I load up on these before a good workout.
• Eggs: I buy the 18 pack of eggs and just use the egg whites because it’s cheaper than buying a carton of egg whites, and it tastes more fresh.
• Canned Food: I typically buy black beans, green beans and peaches.
• Greek Yogurt: Buy the big non-fat container. This is a great protein source, good for smoothies, and an excellent substitute for sour cream. It tastes good plain mixed with honey.
• Cottage Cheese: This is also an excellent protein source and is good for a snack with fruit on top.
• Chicken Broth: I cook with low-sodium chicken broth free of monosodium glutamate, MSG, like it’s my religion.
• Onions: I also cook with onions almost every day. I buy one or two fresh ones, chop them up and put them in the freezer.

 Every week

These are the things that go bad quicker and need to be purchased often.

• Meat: This includes any sort of protein such as chicken, lean turkey, or pork chops. I put any leftovers I won’t eat right away into the freezer.
• Fruits & Veggies: These are the items that go bad the quickest. I try to get items that last longer like apples, bananas, oranges, broccoli, and celery. Sticking with in-season items will always be the cheapest option.

This is what a typical week at the store looks like. I spent $42.37 for everything in this picture.

If you have a roommate who also wants to be healthy, you can split the bill to save money and help reduce food waste.

Always remember, your eyes can be bigger than your stomach. Less is more.