5 tips to eat better on a budget for students!

Studying is already a big challenge. Add to that the task of managing your diet — especially if you want to eat well — on a tight budget, and it can feel intimidating. But it’s absolutely possible with a few tricks and a bit of planning!

Cooking your meals and snacks at home with real ingredients is not only more economical and healthy, it’s also fun and rewarding.

Here are 5 practical tips to help you eat better without breaking the bank while you’re in school.

1. Set a realistic budget (and stick to it)

Even with good food choices, it’s hard to stay on track if you don’t know how much you can spend.

Why?
For students, groceries can take up a big portion of monthly expenses. According to EduCanada, depending on your location and lifestyle, monthly grocery costs can range between $240 and $480 for those who cook at home.
In Quebec, Protégez-vous also notes that many students experience financial stress due to the rising cost of groceries.

How?

• Track your food expenses for one month to see where you really stand.

• Try using a simple budget rule (for example, 50% of income for rent and essentials, 30% for leisure, etc.).

• When grocery shopping, bring a list and a set amount of cash — and leave your card at home!

• Keep a small “cushion” for unexpected extras.

• Look for student discounts or local grocery store promotions and apps.

2. Choose minimally processed foods and plant-based proteins

Highly processed foods are often more expensive in the long run — and less nutritious. Not the best solution!
Canada’s Food Guide recommends eating plenty of vegetables and fruits, choosing whole-grain foods, and opting more often for plant-based proteins like beans, tofu, chickpeas, and lentils.

Why?
Legumes (like beans or lentils) are a great way to save money — they last a long time in your pantry and cost a fraction of the price of meat. They’re also great for your health: rich in fibre, a source of iron, low in saturated fat, and good for digestion.
For veggies, go for seasonal or frozen ones — they’re often cheaper and just as nutritious.

How?

• Replace a quarter of the meat in a dish with lentils or beans (in chili, tacos, or spaghetti sauce).

• Use frozen or canned vegetables when fresh ones aren’t in season.

• Make a big pot of soup or legumes, portion it out, and save some for later meals.

3. Plan your meals and grocery list ahead

Why?
When you improvise day to day, it’s easier to give in to processed meals or impulse buys. Planning what you’ll eat is the simplest first step toward healthier eating!

How?

• Pick 2–3 simple dishes for the week (like soup or vegetarian chili).

• Make your grocery list based on those meals — it helps reduce impulse purchases.

• Check store flyers or apps like TooGoodToGo or FoodHero for deals near you.

Choose versatile ingredients — one veggie can often be used in several recipes!

4. Read and compare food labels

Food labels are your best source of reliable information — they tell you what you’re really eating! Reading them helps you get the best value for your money and avoid foods that are too high in fat, sugar, or salt.

Why?
Even on a small budget, you can make more nutritious choices (lower in sodium, added sugars, and saturated fats) without paying more.

How?

• Compare prices per unit (like per 100 g or per litre).

• Read the ingredient list: the longer and more technical it is, the more processed it’s likely to be.

• Choose products with little or no added sodium or sugar, or reduced versions.

• Watch out for marketing buzzwords — “Light” or “Sugar-free” labels can be misleading.

5. Cook more often at home (or with friends!)

Cooking your own meals is one of the best ways to build healthy habits that last.

Why?
Homemade meals are usually much cheaper than takeout or restaurant dishes. Plus, cooking ahead saves time on busy evenings!
If you enjoy cooking with others, invite your friends or roommates — it turns meal prep into a fun and social activity that also helps share costs and tasks.

How?

• Choose one day a week to cook (like Sunday) and prepare several portions.

• Use leftovers for lunches or turn them into another dish (like leftover veggies in an omelet or stir-fry).

• If you live with roommates, try a “collective dinner” rotation — everyone contributes something and it lightens the load.

Eating well on a budget as a student is absolutely possible! Planning your meals, choosing minimally processed foods, cooking at home, reading labels, and setting a realistic budget are five powerful habits to help you get there — and they’ll serve you well long after your studies.

This project is organized by Équiterre, in partnership with the Union étudiante du Québec and the Fédération étudiante collégiale du Québec. Its goal is to support student associations in developing initiatives that help postsecondary students eat in a healthy, affordable, and sustainable way — and prevent more of them from having to rely on food banks.

💡 If you’re facing food insecurity, your student association can help you find resources and support! Reach out to your CEGEP or university’s Student Life office for more information.