A well-balanced diet plays a crucial role in academic performance, mental health and overall well-being. (1) Research shows that nutrient-rich foods improve concentration, memory and energy levels, which are essential for success in university life. (1, 5) However, many students rely on fast food or processed meals due to convenience and perceived affordability, which can lead to poor health outcomes, such as fatigue, weight gain and nutrient deficiencies. (2, 4, 5, 6) But by adopting simple strategies, students can eat healthier meals without exceeding their budget.

One of the most effective ways to save money on food is to plan meals in advance. Meal planning helps reduce food waste, ensures balanced nutrition and prevents impulse spending on takeaways or snacks. (1, 2, 3)

How to meal plan on a budget:

• Plan your meals for the week: Choose recipes that use affordable and versatile ingredients.

• Create a shopping list: Stick to the list to avoid unnecessary purchases.

• Batch cook meals: Cooking in bulk saves time and money. Store leftovers for later use.

• Include seasonal and frozen vegetables: Frozen vegetables are often cheaper and just as nutritious as fresh produce.

Sample budget-friendly meal plan:

* These estimates are based on the average cost of buying the ingredients in bulk from major UK supermarkets.

Shopping smartly is essential to stretching a student's budget. (3) Supermarkets often have deals, but it’s important to distinguish between genuine savings and marketing tricks.

Money-saving grocery tips:

• Buy store-brand products: They are usually cheaper than branded alternatives but have similar nutritional value.

• Shop at discount supermarkets: Stores like Aldi and Lidl offer high-quality foods at lower prices.

• Purchase in bulk: Buying staples such as rice, pasta and legumes in bulk reduces long-term costs.

• Check expiration dates and reduced sections: Supermarkets often discount food close to its best-before date.

Comparison of budget vs. branded grocery items:

* These estimates are based on the average cost of buying the products from major UK supermarkets.

Cooking at home is one of the best ways to eat healthily on a budget. Home-cooked meals are not only more nutritious but also significantly cheaper than eating out. (2, 3, 6)

Budget-friendly cooking tips:

• Use affordable protein sources: Lentils, beans, eggs, and canned tuna provide high-quality protein at a lower cost.

• Make simple one-pot meals: Dishes like stews, curries and stir-fries minimise waste and maximise flavour.

• Utilise leftovers creatively: Leftover vegetables can be added to omelettes, wraps, or soups.

Cost comparison: home-cooked vs. takeaway meals

* Estimates are based on average UK supermarket ingredient prices and typical takeaway menu costs; actual prices may vary by brand, location, portion size, and extras. Homemade costs exclude energy and prep time.

Eating well isn’t just about saving money; it’s also about getting the best nutrition for your money. (3) Some of the most nutritious foods are surprisingly affordable. (3)

Nutrient-dense foods that are budget-friendly:

• Oats: A great source of fibre and energy for under £1 per kilogram.

• Eggs: Packed with protein and vitamins, costing around £0.15 per egg.

• Lentils and beans: Excellent sources of plant protein and fibre, costing £1 per kilogram.

• Frozen fruit and vegetables: As nutritious as fresh produce but often cheaper and longer-lasting.

All prices are approximate UK averages for 2025 and may vary by brand, supermarket, or area.

Social events often involve dining out, which can be expensive. (3) However, there are ways to enjoy meals with friends without overspending.

Tips for eating out on a budget:

• Look for student discounts: Many restaurants offer discounts for students.

• Share meals: Splitting a dish with a friend can cut costs.

• Opt for lunch deals: Lunch menus are often cheaper than dinner menus.

• Limit takeaways: Instead of ordering frequently, treat it as an occasional indulgence.

Here are some easy recipes that require minimal ingredients and cooking time:

*Prices are approximate UK supermarket averages as of 2025 and may vary by brand, shop, region, and portion size. Costs exclude optional add-ins.

References:

1. Burrows, T. L., Whatnall, M. C., Patterson, A. J., & Hutchesson, M. J. (2017). Associations between Dietary Intake and Academic Achievement in College Students: A Systematic Review. Healthcare (Basel, Switzerland), 5(4), 60. https://doi.org/10.3390/healthcare5040060

2. Rivera Medina, C., Briones Urbano, M., de Jesús Espinosa, A., & Toledo López, Á. (2020). Eating Habits Associated with Nutrition-Related Knowledge among University Students Enrolled in Academic Programs Related to Nutrition and Culinary Arts in Puerto Rico. Nutrients, 12(5), 1408. https://doi.org/10.3390/nu12051408

3. Jetter, K. M., Adkins, J., Cortez, S., Hopper, G. K., Jr, Shively, V., & Styne, D. M. (2019). Yes We Can: Eating Healthy on a Limited Budget. Journal of nutrition education and behavior, 51(3), 268–276. https://doi.org/10.1016/j.jneb.2018.12.002

4. Yahia, N., Achkar, A., Abdallah, A. et al. Eating habits and obesity among Lebanese university students. Nutr J 7, 32 (2008). https://doi.org/10.1186/1475-2891-7-32

5. Cena, H., & Calder, P. C. (2020). Defining a Healthy Diet: Evidence for The Role of Contemporary Dietary Patterns in Health and Disease. Nutrients, 12(2), 334. https://doi.org/10.3390/nu12020334

6. Chaudhary, A., Sudzina, F., & Mikkelsen, B. E. (2020). Promoting Healthy Eating among Young People-A Review of the Evidence of the Impact of School-Based Interventions. Nutrients, 12(9), 2894. https://doi.org/10.3390/nu12092894