Welcome to The Declassified Student Food Guide's Meal Budgeting page!

As a university student, there's no denying that juggling academics, social life, and financial responsibilities can be quite a challenge. And when it comes to food, it's easy to fall into the trap of ordering takeout or surviving on instant noodles.

Fear not! We're here to empower you with the knowledge and skills to make your meals delicious, nutritious, and budget-friendly.

Grocery Lists

Navigating the world of university life can be challenging, especially when it comes to managing a tight budget while trying to maintain a healthy and well-rounded diet. Grocery lists not only offer organization and structure during shopping expeditions but also act as powerful tools for achieving a balanced and nutritious diet without breaking the bank.

Food for thought

By taking the time to plan meals and snacks in advance, you can make sure you’re purchasing the right ingredients, avoiding impulse buys, and reducing the chances of wasting food. This strategic approach can help you follow a budget more effectively and ultimately stretch your funds. This also helps you avoid the allure of unnecessary processed and convenience foods, which tend to be higher in price and lower in nutritional value!

Here are some Ideas to get you started….

Fruits and Vegetables

  • Grapes

  • Tomatoes

  • Broccoli

  • Peppers

  • Leafy Greens

  • Onions

  • Garlic

Meat, Fish, and Alternatives

  • Ground Beef

  • Tofu

  • Chicken Breast

  • Wild Salmon

  • Plant-Based Burger Patties

  • Tempeh

  • Ground Turkey

Breads and Grains

  • Whole Wheat Bread

  • Rice

  • Whole Oats

  • Lentils

  • Granola

  • Couscous

Dairy and Eggs

  • Eggs

  • Milk

  • Greek Yogurt

  • Feta Cheese

Canned Goods

  • Kidney Beans

  • Tomato Sauce

  • Canned Corn

  • Tuna

Others

  • Extra Virgin Olive Oil

  • Avocado Oil

  • Sunflower Seeds

  • Whole Roasted Almonds

a sample week of eating

Monday

Breakfast

Overnight Oats

Snack

Roasted Almonds

Tuesday

Breakfast

Egg Wrap

Lunch

Leftovers

Snack

Granola and Yogurt

Wednesday

Breakfast

Banana Bread French Toast

Snack

Cheese and Crackers

Thursday

Breakfast

Yogurt Fruit and Granola Parfait

Lunch

Leftovers

Friday

Breakfast

Apple Oatmeal

Dinner

Leftovers

Snack

Nuts

Let’s take a closer look…

Monday

Breakfast

Overnight Oats

Greek Yogurt

Quantity: 1/3 Cup (85mL)

Cost: $0.53 ($4.72 per 750g)

Whole Rolled Oats

Quantity: 1/3 Cup (32.3g)

Cost: $0.09 ($2.77 per kg)

Milk (2%)

Quantity: 1/3 Cup (85mL)

Cost: $0.13 ($5.89 per 4L)

Cinnamon

Quantity: 1/2 tsp

Cost: $0.0004 ($2.27 per 125g)

Strawberries

Quantity: 1/2 cup

Cost: $1.32 ($6.97 per lb)

Total: $2.07

Lunch

Chicken Fingers with Fries

Chicken Breast

Quantity: 1

Cost: $3.57 ($25 per 7 pack)

Dijon Mustard

Quantity: 15 mL

Cost: $0.09 ($1.97 per 325 mL)

Olive Oil

Quantity: 5 mL

Cost: $0.04 ($8.97 per L)

Breadcrumbs

Quantity: 2 Cups (211.5 g)

Cost: $1.73 ($3.47 per 425 g)

Parmesan Cheese

Quantity: 2 tbsp (11.2g)

Cost: $0.22 ($5.48 per 280 g)

Italian Season

Quantity: 1 tsp (1.2 g)

Cost: $0.05 ($2.27 per 50 g)

Sweet Potato

Quantity: 1 (approx. 0.425 kg)

Cost: $1.38 ($3.24 per kg)

Parsnip

Quantity: 2 (approx. 0.226 kg)

Cost: $1.98 ($3.97 per 0.454 kg)

Chili Powder

Quantity: 1/2 tsp (0.986g)

Cost: $0.02 ($2.27 per 150g)

Total: $9.08

Dinner

Salmon and Asparagus

Salmon Fillets

Quantity: 1

Cost: $5.86 ($11.72 per 2 pieces)

Low Sodium Soy Sauce

Quantity: 15 mL

Cost: $0.07 ($1.97 per 450 mL)

Olive Oil

Quantity: 10 mL

Cost: $0.08 ($8.97 per L)

Liquid Honey

Quantity: 10 mL

Cost: $0.16 ($10.97 per 696 mL)

Brown Sugar

Quantity: 2 tsp (9 g)

Cost: $0.02 ($1.10 per lb)

Fresh Thyme

Quantity: 1 tsp (0.8g)

Cost: $0.03 ($0.77 per 23 g)

Ground Pepper

Quantity: 1/4 tsp (0.575 g)

Cost: $0.02 ($2.27 per 85 g)

Asparagus

Quantity: 1 bunch

Cost: $7.01

Lemon

Quantity: 1/2

Cost: $0.39 ($0.77 per lemon)

Total: $13.64

Snack

Roasted Almonds

Whole Roasted Almonds

Quantity: 1 ounce (approx. 23 nuts)

Cost: $0.31 ($5.00 per 450 g)

Total: $0.31

Monday GRAND TOTAL: $25.10

Tips and Tricks

Meal Planning

Meal planning is a fundamental aspect of meal budgeting that can save you both money and time in your busy student schedule. By dedicating a little time each week to plan your meals ahead, you can ensure that you have nutritious meals ready whenever you need them!

Delicious Meals

Eating on a budget doesn't mean living on bland and boring food. Our Recipes section will inspire you with a myriad of delicious, wallet-friendly dishes that are simple to prepare and highly nutritious. From budget-friendly stir-fries to inexpensive homemade breakfasts, we've got your taste buds covered.

Budgeting and Buying in Bulk

One of the secrets to successful meal budgeting lies in discovering cost-effective ingredients and implementing strategic shopping techniques. Practice identifying affordable yet nutritious options, maximize your grocery store visits buy buying in bulk, and take advantage of discounts and student deals.

Substitutions

Flexibility is a staple attribute of an excellent home cook. Use what you have and use what you like! Don’t have grapeseed oil? Use Olive Oil. No good deals on Salmon? Try out Rainbow Trout. Don’t be afraid to do research and try new things! Your mind, body, and bank account will thank you for it!

Eating Out

We understand that university life is a balancing act, and there will be times when you want to treat yourself to a meal out with friends. There are many strategies to dining out without breaking the bank, including going to your favourite restaurants on deal days and taking full advantage of off-campus student deals and UofG Off-Campus Partners!