Eating healthy on a student budget might seem impossible — but with a little planning, you can fuel your body without draining your wallet. This 7-day meal plan is designed for students who want quick, affordable, and nutritious meals.
Grocery List (Under $40 for the Week)
Before we jump into the plan, here’s a basic shopping list you’ll need:
- Grains: Rice, oats, whole grain bread, pasta
- Proteins: Eggs, canned beans, peanut butter, Greek yogurt
- Fruits & Veggies: Bananas, apples, spinach, carrots, frozen mixed veggies
- Others: Milk (or plant-based), cheese, olive oil, spices, tomato sauce
The 7-Day Plan
Day 1
- Breakfast: Overnight oats with banana & peanut butter
- Lunch: Rice bowl with beans, veggies & fried egg
- Dinner: Pasta with tomato sauce & sautéed spinach
Day 2
- Breakfast: Yogurt with apple slices & oats
- Lunch: Grilled cheese sandwich + carrot sticks
- Dinner: Stir-fried rice with mixed frozen veggies
Day 3
- Breakfast: Scrambled eggs on toast
- Lunch: Chickpea salad wrap
- Dinner: Veggie pasta with a sprinkle of cheese
Day 4
- Breakfast: Banana smoothie with oats & milk
- Lunch: Boiled eggs, toast, and a side of spinach
- Dinner: One-pot lentil soup with bread
Day 5
- Breakfast: Greek yogurt with fruits & a spoon of peanut butter
- Lunch: Fried rice with leftover veggies
- Dinner: Omelet wrap with spinach and cheese
Day 6
- Breakfast: Toast with peanut butter & banana
- Lunch: Veggie wrap with hummus or bean spread
- Dinner: Mac & cheese with side salad
Day 7
- Breakfast: Oats with cinnamon, milk & fruit
- Lunch: Pasta with beans and veggies
- Dinner: Leftovers + whatever’s left in your fridge
Tips to Stay on Budget
- Buy in bulk (rice, oats, beans).
- Choose frozen over fresh sometimes — same nutrients, lower cost.
- Cook in batches and store leftovers.
- Shop at local discount grocery stores or farmers markets.
Final Thoughts
Eating well doesn’t mean you need fancy ingredients or hours in the kitchen. With this plan, you can save time, money, and still keep your energy up for classes, work, and life.
Stay tuned for more student-friendly recipes and tips every week!
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