Budget-Friendly and Speedy Health Eats for Busy College Students

by Kathryn Aurelio ‘25

While people often make lofty New Years resolutions that quickly fall by the wayside, there’s also more sustainable adjustments we can make to kickstart the new year. Here’s a guide to making quick, affordable, and healthy recipes to support your wellness year-round from the comfort of your dorm microwave or apartment kitchen.

Budget Friendly Shopping

On a college student budget, money poses a frequent barrier to making healthy quick and easy meals. If you are struggling to afford groceries, students can always apply to CalFresh Benefits (EBT), even if you’re not sure you qualify for it! Many students are living solo without a consistent stream of income, which makes them more likely to qualify than they might suspect. With a maximum of $291 a month per single person, you’ll be able to grocery shop stress free.

If EBT is not an option, be strategic with grocery stores you go to. I find that Trader Joe’s, Ralphs, and Smart and Final (all within walking distance of campus or Fryft) have more affordable prices.

Breakfast Boosts

Egg White Sandwiches

This has been my go-to this semester when I have time. Throw some carton egg whites in a pan with your favorite seasoning and toast some bread (Ezekiel bread is a great gluten free option and wheat english muffins are a great low-carb option). Smear some sauce on your bread and sprinkle some cheese for added flavor! Wrap your sandwich in some foil and you can be on your way to your 9 a.m.

Yogurt Smoothies

Another protein focused option is a yogurt smoothie. Throw some Greek yogurt, sweetener (honey/stevia), your favorite fruits, and a nut butter (I love almond) into a blender – simple as that! Or, I’ve found “Two Good” Smoothies and Oikos Greek Yogurt to have great protein (they can both be found at Target).

Lovely Lunches & Delightful Dinners

Falafel and Greens

Microwave (or air fry if you’re feeling fancy) some frozen falafels from Trader Joe’s. Then, simply toss some arugula or your favorite greens with your favorite salad dressing to create a side salad.

Grilled Chicken, Greens, and Rice

If you have some time to meal prep on the weekends, you can slice up some chicken from Trader Joe’s and marinate to your liking. Then slice and panfry/bake/airfry your chicken and package in tupperware for easy meals after long days on campus. Toss your ready-made chicken with your favorite greens and rice or quinoa to make a complete meal.

Salmon and Asparagus

Similar to the above chicken lunch, reserve this meal for when you have a time block on a weekend to meal prep this tasty Omega-3 filled meal. Season and airfry/bake/panfry your salmon and asparagus – separate into tupperware for your busy week ahead! Purchasing a package of frozen salmon filets is a more economical approach, and if you have the freezer space, means you have a filling meal option waiting if you run out of time to make it by the grocery store.

Egg Fried Rice/Stir Fry

Cook your rice or rice substitute (like quinoa) and toss in some egg, green onions, veggies, and soy sauce for a crispy dinner. Once again, if you have time, add extra protein by including chicken.

Satisfying Snacks

Apple Slices and Almond Butter

For a quick and easy to-go snack, slice some 99 cent apples (or buy pre-sliced ones) and package them in a zip lock with a container of almond/nut butter.

Popcorn-Rice Cake Trail Mix

For an “airy” snack mix, crunch up some Quaker Oat rice cakes with some flavored popcorn. For a pop of sweetness, add your favorite chocolate!

Pretzels and Hummus

I am absolutely obsessed with Trader Joe’s honey pretzel sticks that have the perfect balance of sweet and savory. Pair that with a side of snack hummus and you’re all set with a balanced and tasty to-go snack.

Making healthy food choices while juggling a full course load is a large feat, but with the fresh start of a new year and mindset, it’s doable! Start with these manageable steps. It’s all about balance – making it work even on a tight budget and little time.

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