By Nadia Warren
Trying to eat well as a college student can feel impossible when you’re juggling classes,
work, and a tiny kitchen. Maybe your dorm doesn’t have a real oven, you’re too tired to cook
after your shift, or you just can’t stretch your bank account to fit your health goals. Trust me, I’ve
been there too. This post will help you take the stress out of grocery shopping and show you
exactly what $100 can buy for a week of meals that are quick, tasty, and fuel your body.
As a college student who’s balanced part time work with full time classes, I’ve learned
that healthy eating is less about perfection and more about smart choices. On a tight budget,
you don’t need fancy superfoods or expensive takeout. What you need are affordable staples,
simple recipes, and realistic habits that fit your life. I’ll give you my one week grocery list and my
go to recipes that require minimal prep, so you can feel nourished without draining your energy
or your bank account.
My $100 Grocery List (for One Week)
Here’s what I buy on a typical shopping trip that keeps me fed for seven days. This list assumes
you have basic seasonings like salt, pepper, olive oil, garlic powder and a few other spices at
home.
Proteins:
● Eggs (1 dozen)
● Greek yogurt (32 oz container)
● Canned tuna (4 cans)
● Chicken breast (2 pounds)
● Cottage Cheese
Fruits and Vegetables:
● Apples (5)
● Bananas (6)
● Spinach (1 bag)
● Frozen mixed veggies (2 bags)
● Celery(1 lb)
● Potatoes (5 small)
● Cherry Tomatoes (1 package)
● red onion
Grains and Carbs
● Rolled oats (16 oz)
● Brown rice (1 lb)
● Whole wheat pasta (1 lb)
● Whole grain bread (1 loaf)
Extras
● Peanut butter (small jar)
● Honey (small bottle)
● Hummus (small container)
● Cheese slices (8 slices)
How I make it Last:
With these I can mix and match simple meals all week. One breakfast option is Greek yogurt
with a drizzle of honey and slices of banana. Another is a quick oatmeal bowl topped with
peanut butter,both take under five minutes.
For lunch or dinner, I like veggie fried rice made with brown rice, frozen mixed veggies, and an
egg stirred in at the end. A tuna salad sandwich with spinach is also super fast. And pasta. I
just toss cooked whole wheat noodles with olive oil, garlic, cherry tomatoes and steamed
spinach.
Each of these meals takes 15 minutes or less and can be prepped in batches if you’re short on
time.
Why This Works for me:
This plan is affordable because it leans on whole, inexpensive ingredients that stretch across
several meals. According to the U.S. Department of Agriculture, shopping for staples like rice,
frozen vegetables, and oats can help you build a healthy diet at a low cost (USDA MyPlate
Healthy Eating on a Budget). Whole grains and vegetables also give you fiber and vitamins that
help you stay full and focused during long classes. Cooking most of your meals at home is a
proven way to control sodium and added sugar, which can help reduce stress and support your
immune system.
My Conclusion:
By keeping your grocery list simple, affordable, and focused on real foods, you can support your
body and mind without breaking your student budget or spending hours in the kitchen. Eating
well as a college student doesn’t require perfection. It just requires a plan, a few staples, and a
bit of creativity. If I can do it between part time shifts and cramming for finals, so can you.