Your Must-Have College Grocery List (+ Meal Ideas!)

Adulting is hard. So we’ve got your essential grocery list for college students. 

If you’re headed to college, it could be the first time you have to fend for yourself. Studying is one thing – but making your own meals? Where do you even start? It’s a big step to the real world. 

When you’re trying to balance assignments, finals and socializing, it’s easy for your healthy eating habits to slip to one side. And that’s without thinking about how much it all costs. Education Data states that the average monthly cost of groceries for a college student is $250. When you’re trying to stay somewhat healthy, it can be a bit of a stretch to your budget.

We get it. So we’ve created a list of essentials to help keep the costs down when you’re grocery shopping. Creating a meal plan and having a fixed shopping list can help stop you browsing the aisles which can easily lead to impulse spending. So let’s dig in.

Jump to:

• College grocery list essentials
• Sample grocery list
• 6 tips for how to grocery shop on a budget
• Basic meal ideas for college students 

College grocery list essentials

So how do you start putting together a grocery list? Have a think about what you buy on a regular basis and write it down. Then start to group it up so you’re not walking around aisles without an aim. A top tip is to keep a running list on your phone so that if you run out of something midweek, you won’t forget it. Here’s some of the main groupings you’ll want to think about.

Protein

Protein is a really essential nutrient to help your focus and keep you on the right track when you’re studying. You’ll probably find that meat is your most expensive purchase. But there’s so many meat alternatives out there now that you can make almost anything the star of the show. 

If you’re trying to keep costs down, try and keep your meat consumption to one or two meals a week instead of every day. Some protein essentials are:

• Chicken thighs or breast: chicken thighs tend to be cheaper than breast meat, but they have more fat. 
• Eggs: honestly, breakfast, lunch, dinner – you can’t go wrong with eggs. 
• Tofu: vegan and veggies rejoice because tofu is an awesome substitute for meat. Press it and fry it for crispy squares of perfection.
• Ground beef: cheaper and more versatile than steak, use ground beef to bulk-prep spaghetti sauce and taco fillings.
• Canned tuna: do not overlook canned fish! Canned tuna is a great source of protein and is so good in a pasta bake or as a sandwich filling. 

Canned goods

We’re not talking survivalist, end-of-the-world kind of shopping. But don’t sleep on the canned goods section of the grocery store. Canned food equals less food waste, they won’t go bad sitting in your cupboard. Plus you can get a range of food that is both healthy and delicious to add to your meals. These include:

• Beans and pulses: lentils, kidney or cannellini beans are a great addition to any chilli con carne and will help top up your nutrients.
• Canned veggies like carrots and peas: mix these into casseroles or use to bulk out your dinner.
• Soups and broths: perfect for quick lunches or something to warm you up when it gets cold – or to use as ingredients for a bigger meal.

Fresh produce

Buying fresh produce is likely where you’ll find most food waste, as food can go bad sitting on your counter or in the refrigerator. But a good way to reduce waste is buying in-season products or ones with a longer shelf life. You can also buy a lot of frozen fruit and vegetables too, so that’s always an option if you don’t want to risk it. 

• Root vegetables: a staple in pasta sauces and basically any dish; onions, potatoes, garlic can be the basis of any good dish.
• Broccoli, squash and sweet potatoes: good for meal prepping as you can get bang for your buck with these, and they can last a long time!
• Bananas and blueberries: the powerhouse of fruit, they are packed full of nutrients and are great for late-night snacking or bulking out smoothies with.
• Spinach: definitely one to look for frozen in bags, as the fresh bags are just insane sizes. But stir spinach into casseroles, pasta, salads or even smoothies and it’ll add a healthy dose of veg goodness. 

Dairy and alternatives

Someone once said that you never know luxury until you’ve had to buy cheese. That someone was me. Dairy can be expensive, but luckily you don’t have to buy cheese every day. 

• Cheese: go for something long-lasting like cheddar, which you can add to just about everything, or have on its own as a snack.
• Milk or plant-based milk: we can’t REALLY get away with not buying milk (or whatever your plant-based alternative is), as it’s such an essential. Our top tip would be to work out how much you get through per week so you’re never leaving it to spoil.
• Yogurt: greek yogurt especially is a great source of nutrients, so add it to cereal or have with some blueberries for perfect study break snacks. 
• Butter: if you love toast, then butter is going to be top of your list. 

Condiments and pantry essentials

These are the things that you probably use every day when you’re cooking and don’t even realise. They can be expensive to buy upfront but the good news is that they’ll last a long time. 

• Olive oil: basically your most-used item when cooking a meal. Olive oil is known for being expensive but you only need a small amount each time you cook.
• Salt/pepper/spices: think of the seasonings! If you eat chicken every day, you can still make it taste like a whole new meal if you switch up your seasonings. From stir fries to pot roasts to curries, seasonings are never a bad thing. Your essentials should be paprika, Italian seasoning and cinnamon.
• Pasta sauces: yes, cooking from scratch is the dream, but sometimes you need a quick dinner, so always keep a jar of pasta sauce on hand. 
• Bread: this goes without saying really, but you can’t go wrong with a loaf of bread. Make a sandwich, some toast or even prepare french toast. It’s a grocery staple for a reason.

Frozen

Frozen food has come a long way. You can basically buy anything frozen which massively helps to reduce your food waste. They might not be the healthiest of choices, but they’re easy to grab and go, especially if you’re running late for class.

• Tater tots, French fries, pizza: basically, all the good stuff. We’re not saying you should be eating this every day, but in an emergency, you’ll be glad to have a freezer full.
• Frozen vegetables and fruit: ideal for keeping the price of groceries down, you can grab berries, spinach, even chopped prepared onion, garlic and herbs. It makes prepping a whole lot easier.

Obviously when it comes to cramming and pulling all-nighters, you’ll probably want to add some snacks to your list too. We’ve got a whole post on the best snacks for your study breaks. 

Sample grocery list

What does a college student spend on groceries?

So the average college student, according to Education Data, spends around $250 per month on groceries. Hawaii comes in at the most expensive, at $473, while Wyoming is the cheapest at $170. So it’s a pretty wild variation between states anyway. But we’re here to help you keep the costs to a minimum.

6 tips for how to grocery shop on a budget

1. Choose store brand over name brand

Starting with the obvious choice, if you buy a name brand, you’ll probably pay a premium for it. Store brands are often a FRACTION of the cost, with little to no difference in the quality of what you’re buying. So check to make sure you’re buying store brand items, as even if it’s a few dollars difference, it’ll soon add up. 

2. Write a list

You have no excuse now with our sample grocery list we’ve shared above. Writing a list (and sticking to it) means you’ll be able to go into the grocery store with purpose and direction. No more pacing the aisles – you’ve got this.

3. Don’t shop when you’re hungry

It’s amazing how delicious everything looks when your belly is growling. Make sure you have a meal before you head out to the grocery store. This way you won’t be tempted by your stomach talking to you.

4. Bulk meal prep

A lot of meat can be cheaper if you buy a larger cut. So why not make a portion to serve 6 or 8 – then you can either eat it throughout the week or freeze individual portions. As a bonus, this also takes some of the legwork out of deciding what to make for dinner.

5. Look for in season produce

Most grocery stores will have cheaper prices for fruit and vegetables when they’re in season. So when you’re making a meal plan, it’s worth having a look at somewhere like this in season produce checker. You can enter in your state and it’ll tell you what’s in season near you.

6. Buy in bulk

You’ll find this for grains in particular, but buying in bulk can really help you save money. Look for pasta, rice and oats in large bags. The upfront cost will be more but you’ll be able to spread it over a longer period of time.

Plus, don’t forget to make sure to ALWAYS snag free food when you can!

Basic meal ideas for college students 

Now you’ve got a shopping list and ways to save money, we’ve got some basic meal ideas to help you plan your breakfast, lunch and dinner. 

Breakfast 

1. Oatmeal with Banana & Peanut Butter
   • Ingredients: Rolled oats, banana, peanut butter, milk or water, cinnamon (optional)
   • How to make: Cook the oats with milk or water. Top with sliced banana and a spoonful of peanut butter for extra protein and healthy fats. Sprinkle cinnamon for added flavor.
2. Smoothie Bowl
   • Ingredients: Frozen fruit (like berries or banana), Greek yogurt or almond milk, granola, nuts, and seeds (optional)
   • How to make: Blend frozen fruit with yogurt or almond milk until smooth. Pour into a bowl and top with granola, seeds, and nuts for crunch.
3. Yogurt Parfait
   • Ingredients: Greek yogurt, honey, oats or granola, fresh fruit (like berries or apple slices)
   • How to make: Layer Greek yogurt with oats or granola and fresh fruit. Drizzle honey over the top for sweetness.
4. Breakfast Burrito
   • Ingredients: Tortilla, 2 scrambled eggs, beans (canned), salsa, cheese
   • How to make: Scramble the eggs and heat up the beans. Place them in the tortilla with some salsa and cheese. Roll it up for a quick and filling breakfast.

Lunch 

1. Chickpea Salad Wrap
   • Ingredients: Canned chickpeas, lettuce, cucumber, tomato, hummus, wrap or tortilla
   • How to make: Mash the chickpeas with a fork and mix with chopped veggies. Spread hummus on a wrap and add the chickpea mixture. Wrap it up for a healthy lunch.
2. Pasta Salad
   • Ingredients: Pasta, canned tuna or beans, frozen veggies, olive oil, vinegar, mustard, salt & pepper
   • How to make: Boil pasta and mix it with drained canned tuna (or beans) and frozen veggies (that you’ve heated up). Toss with olive oil, vinegar, and a bit of mustard for flavor.
3. Rice & Bean Bowl
   • Ingredients: Rice (white or brown), canned black beans, corn (frozen or canned), salsa, avocado (optional)
   • How to make: Cook the rice and heat the beans and corn. Layer the rice, beans, and corn in a bowl, and top with salsa and sliced avocado.
4. Peanut Butter & Banana Sandwich
   • Ingredients: Bread, peanut butter, banana
   • How to make: Spread peanut butter on two slices of bread, and add sliced banana in between. Simple, filling, and quick.
5. Veggie Stir-Fry with Noodles
   • Ingredients: Instant noodles, frozen mixed veggies, soy sauce, garlic
   • How to make: Cook the noodles and set them aside. Stir-fry garlic and frozen veggies in a pan, then add the cooked noodles and soy sauce. Mix together for a quick stir-fry.

Dinner 

1. One-Pot Spaghetti with Tomato Sauce
   • Ingredients: Spaghetti, canned tomatoes, garlic, onion, olive oil, dried herbs (basil, oregano)
   • How to make: Sauté garlic and onion in olive oil, add canned tomatoes and herbs. Simmer for 15-20 minutes while boiling the spaghetti. Combine for a simple, hearty meal.
2. Lentil Soup
   • Ingredients: Dried lentils, onion, garlic, carrots, celery, vegetable broth, canned tomatoes
   • How to make: Sauté onion, garlic, carrots, and celery. Add lentils, canned tomatoes, and broth. Simmer for 30-40 minutes until the lentils are tender. Add salt and pepper to taste.
3. Taco Bowls
   • Ingredients: Rice, canned beans, ground beef or veggie protein, taco seasoning, salsa, lettuce, cheese
   • How to make: Cook the rice and heat the beans. Brown the ground meat (or veggie protein) with taco seasoning. Serve everything in a bowl with salsa, lettuce, and cheese.
4. Stir-Fried Rice
   • Ingredients: Rice (preferably day-old), eggs, frozen mixed veggies, soy sauce, garlic, sesame oil (optional)
   • How to make: Scramble eggs in a pan and set aside. Stir-fry garlic and frozen veggies, then add the rice. Stir in soy sauce and the scrambled eggs. Optionally, drizzle with sesame oil.

Don’t forget to always check whether you can get amazing student discounts on all your favourite brands.