Are you so busy that you feel like there’s barely time for eating, let alone planning meals and cooking? Brittany B., a third-year student at the University of Calgary in Alberta, knows this feeling well. She tries to set a food budget for the month and shops weekly to accommodate her busy schedule.
“It’s a little hard to meal plan [as] a full-time student who is involved in different clubs,” Brittany says. “I try my best to only buy what I need for the week so I keep the amount of food wasted to a minimum.”
According to a recent Student Health 101 survey, nearly 95 percent of respondents believe they would save money if they cooked for themselves more often. Katie S., a recent graduate of Langara College in Vancouver, British Columbia, is able to stick to her budget by preparing meals at home. She says, “I rarely eat out. It’s a major treat for me [to do so] on a student budget.” By creating a meal plan, you’ll be able to buy nutritious, affordable ingredients and prepare meals more easily. Here’s how, including detailed shopping lists and recipes.
Toni explains how to make salad wraps. (MP4, 01:36)
When choosing meals, ingredients, and menus, consider four factors:
You can build most meals around basic ingredients like beans, nuts, whole grains, and fresh fruits and vegetables–and prepare them in simple sauces or combine them with spices that add flavour and texture. You can also add some lean meat, tofu, and dairy products for variety and extra nutrition.
Efficient Shopping
Spend an hour or so on the Internet looking for recipes that pique your palate. Try to find dishes that use similar ingredients so you can buy a container of something you know you’ll use up. And remember to include snacks when shopping. Bronwyn Coyne, a Registered Dietitian with the Vancouver Island Health Authority, says, “Keep it simple. You can have things like carrot sticks, cucumbers, or other vegetables for snacks.”
Next, develop your shopping list. Check your cabinets and fridge to see what you already have on hand. This can help you stick to your budget.
Here are more prep steps:
Make a list of basics. Some items are good to always have handy. If you don’t have them, consider adding some to your shopping list.
Search for sales. Most grocery stores have virtual fliers where shoppers can check for upcoming specials and printable coupons.
Organize your list. Group the ingredients on your list based on where they are in the store. For example, produce, dairy, frozen food, bread products, etc. Many nutritionists also recommend sticking to the perimeter of the store. This is where you’ll find fresh foods like produce, meat, dairy, and the bakery. The aisles (and especially the areas featuring sale items) are where you’ll find more processed foods.
“Stick with the list!” Katie says. “I don’t allow myself to deviate from it.” Using your shopping list will reduce your temptation to spend extra money or buy less nutritious treats.
Keep an open mind. You may not be able to find exact ingredients, so consider alternatives. For example, if you need black beans but pintos are on sale, go for those instead.
Scott talks about his favorite home-cooked meals. (MP4, 03:42)
Consider preparing and eating some meals with friends. You could buy ingredients in bulk to share or rotate the responsibility for cooking. This can cut down on time and expenses for everyone. Plus, taking a break to cook and eat together is a nice respite from studying and a good time to catch up with one another.
Once you have your supplies, decide if you want to cook most of your meals at the beginning of the week, or daily. For example, you can cook a whole pound of pasta at once but refrigerate it in smaller portions. (If you do this, consider undercooking the pasta by a minute or so. Then, when you reheat it, it won’t turn to mush.)
Katie uses the weekends to create meals for the upcoming week. She says, “On Sundays, I always make a huge pot of soup, which I eat for lunch the rest of the week.”
When scheduling your meals, also think about how fresh the ingredients need to be. For example, some fruits and vegetables will deteriorate within a few days, so salads and fruits such as berries are best to eat earlier in the week. Also consider which foods will multitask. Consider eating meals with those ingredients on consecutive days so they stay fresh once opened.
Here are some menu ideas that use a handful of ingredients in a variety of ways. They are suited for vegetarians, and you can substitute or add lean meats if you like.
Breakfasts
Lunches
Dinners
Snacks and Desserts
Planning and eating healthy meals doesn’t have to be expensive, time-consuming, or intimidating.
By shopping ahead, you can plan a variety of easy, nutritious, budget-friendly meals–and preparing them with friends can add to your enjoyment.
Fiona shares her quick meal strategies. (MP4, 01:30)
AMBER HARDING is a recent graduate of Thompson Rivers University Journalism program.
