From Noodles to Nutrition: The Guide to Cheap and Smart Student Food

It's 7 PM, you've just come home from a long lecture, and the fridge is echoing empty. Your student loan just went to rent and textbooks. The temptation to boil instant noodles for the fifth day in a row is strong, but there's a better way! With a little planning, you can eat food that's tasty, healthy, and cheap. Welcome to the ultimate guide for smart student food!

The Foundation – Your Pantry Staples

It all starts with having the right things at home. With a well-stocked pantry, you can always whip up a quick meal. Here’s what you should invest in:
Canned tomatoes & tomato paste: The base for countless sauces, soups, and stews. Unbeatably cheap and useful.
Pasta, rice & bulgur: Cheap carbs that will keep you full for a long time. Buy large packages when they're on sale.
Beans & lentils: Dried or canned. Packed with protein and fiber. Perfect for bulking up a bolognese or as the star of a vegetarian stew.
Onions & garlic: Flavor enhancers that elevate almost any dish and last for a long time.
Broth/bouillon cubes: A quick way to give your dishes a deeper, richer flavor.
Frozen vegetables: Just as nutritious as fresh, but cheaper and they last forever. Peas, corn, spinach, and broccoli are great to have on hand.

The Recipes That Will Save You

Here are two simple, cheap, and incredibly tasty recipes that are perfect for meal prepping.
Lentil Bolognese for the Whole Week (approx. 6 servings)
Ingredients:
2 yellow onions, finely chopped
2 cloves of garlic, finely chopped
2 carrots, grated
2 tbsp oil
200 ml (~1 cup) red lentils, dried
2 cans of crushed tomatoes (400g each)
1 can of water (use the empty tomato can)
2 vegetable broth cubes
1 tbsp dried oregano
Salt & pepper
Instructions:
1. Sauté the onion, garlic, and carrots in oil in a large pot until the onion is soft.
2. Rinse the lentils and add them to the pot along with the crushed tomatoes, water, broth cubes, and oregano.
3. Bring to a boil, then let it simmer under a lid for about 20-25 minutes, or until the lentils are soft. Stir occasionally.
4. Season with salt and pepper. Serve with pasta, and you have lunch boxes for almost the entire week!
Creamy Tuna Pasta in 15 Minutes (2 servings)
Ingredients:
Pasta for 2 people
1 can of tuna in oil or water
1 small yellow onion, finely chopped
100 ml crème fraîche or oat-based cream
50 ml frozen peas
A squeeze of lemon juice, salt & pepper
Instructions:
1. Cook the pasta according to the package directions.
2. While the pasta is cooking, sauté the onion in a little oil in a frying pan.
3. Drain the tuna and let it cook with the onion for a minute.
4. Add the crème fraîche/cream and the frozen peas. Let it all heat up.
5. Season with a squeeze of lemon juice, salt, and pepper.
6. Mix the sauce with the freshly cooked pasta. Done!

Become a Shopping Pro

Plan your meals: Decide what you're going to eat for the week before you go to the store. That way, you only buy what you need.
Never shop hungry: A classic for a reason. A hungry brain makes bad and expensive decisions.
Read the weekly flyers: Keep an eye on the week's special offers and plan your meals around what's cheap right now.
The unit price is your friend: Don't just look at the item's price; look at the unit price (price per kg/liter). It reveals which product is truly the cheapest.
Love the 'short date' shelf: You can often find food at half price that's perfect to cook immediately or freeze for later.

Eating well as a student isn't about having a lot of money; it's about being a little smart. Good luck in the kitchen! 👋🍲