College, known for the late night studying, lots of papers and exams, friends, and somehow managing to live on an incredibly small food budget. But a small food budget is all you need for healthy eating and these tips will help you eat on a small budget in a matter of minutes, regardless if you only have a microwave and fridge or a full kitchen.
Try the Salad Bar
Depending on the grocery store, fresh produce may be too expensive for your budget. If it’s possible to sign up for free discount cards to the specific grocery store, take advantage of it. Sometimes they knock prices down by a few bucks or give you a buy one get one free deal. Can’t complain about that! But in case of fresh produce isn’t the option for you, visit the salad bar at the grocery store. The salad bar has great fresh produce options to create a salad, but rather than making a salad, take a container and add your tomatoes, spinach, bell peppers, carrots, and whatever else you plan on using and keep them separated. The container will cost based on weight, not the type of veggie inside. Take only enough to last you a week that way none goes to waste. Now you have your veggies!
Meal Prep Poultry
With one rotisserie chicken or a couple chicken breasts, you can create many dishes throughout the week for yourself. If you get chicken breasts, consider baking them to be healthy (if you live in an apartment). Whatever chicken you have, pull it apart or cut it up into small strips for multiple meals that will be ideal for grab-and-go situations.
Here are a few meal ideas for chicken:
Salad (thanks to your salad bar mission) – Add chicken strips cold or hot with some olive oil, lemon, salt, and pepper. Throw in some almonds and dried fruit if you’re feeling adventurous!
Soft Chicken Tacos – Add chicken, lettuce, tomatoes, cheese, and avocado, guacamole, or salsa to tortillas.
Cranberry Walnut Chicken Wrap – Add dried cranberries, walnuts or almonds (try the baking isle for inexpensive nuts), chicken, sundried tomatoes, plain Greek yogurt, lettuce, and lemon juice to multigrain flatbread or a multigrain/wholegrain wrap.
Take Advantage of the Microwave
If you’re living in a dorm room, the microwave and fridge are your best friends when it comes down to meals. There are actually so many things you can cook in a microwave! You can even make gluten-free bread! Use the opportunity to make a delicious dessert like an instant Blueberry Mug Muffin:
- 1 ounce frozen blueberries
- 1/4 cup ground flaxseed
- 1/2 tsp baking powder
- 2 Tbsp sugar-free pancake syrup
- 1/2 tsp orange zest
- 1 egg white
- 1/2 tsp nutmeg
Recipe Source: Spark Recipes
You can also make delicious breakfasts like a Coffee Cup Quiche:
- 1 egg
- 1 ½ tbsp milk
- Salt and pepper
- ¼ of bagel (could also use French bread)
- 2 tsp cream cheese
- Diced ham (don’t have to add meat)
- Chopped Chives
- Dijon mustard
Recipe Source: STL Today
Grown Your Own Herbs
Herbs provide so much extra flavor to any meal and constantly purchasing herbs that are often times bunched in amounts that are too much for you, can get expensive. Grow your own herbs in mason jars or simple terracotta pots for the perfect amount of herbs to each meal and they keep growing. It’s like a small investment.
Snack Often
Healthy snacking is necessary, not just to get you by but it’s actually very healthy for you! Snacking keeps you from craving large meals and making bad decisions like a quick run to a fast food restaurant. Fruits and veggies are perfect for healthy snacking and purchasing them is small quantities that only lasts you a week will help you save on costs. For a more filling snack add fruits to plain Greek yogurt and eat your veggies with some chickpea or edamame hummus. Yum!