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Healthy Eating on a Budget: Nourishing Your Body with Self-Reliance

A culturally tailored resource guide from BYU–Hawaii Relationships & Family Development

Moving to Hawaii to study at BYU–Hawaii is an exciting opportunity, but adjusting to a new food culture and higher grocery prices can be challenging. Eating well on a student budget is possible with thoughtful planning and smart shopping. A nutritious diet provides the energy and focus needed to succeed academically, maintain healthy relationships, and care for your physical well-being.

Plan Before You Shop

A little preparation can help you save money and reduce food waste.

Set a food budget

Decide how much you can spend on groceries each week or month and track your expenses.

Plan your meals

Base your meals on weekly grocery sales and ingredients you already have at home.

Take inventory

Check your pantry and refrigerator before shopping to avoid buying duplicates.

Make a shopping list

Stick to your list to reduce impulse purchases.

Avoid shopping while hungry

Eating a snack beforehand can help you make healthier and more budget-friendly choices.

Choose Budget-Friendly Foods

Healthy eating does not require expensive specialty foods. Build your meals around affordable, nutritious staples.
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Chicken breast with mixed vegtables on the side.

Proteins


Incorporate low-cost protein sources into your diet, including eggs, tofu, legumes such as lentils and chickpeas, canned seafood, and value cuts of chicken or pork.
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Different types of grains

Grains


Choose whole grains and budget-friendly staples like rice, oats, whole wheat pasta, and whole grain bread.
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A variety of vegetables and fruits.

Fruits and Vegetables

Build meals using fruits and vegetables, low-sodium canned produce, and budget staples like bananas, cabbage, carrots, and potatoes.
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Shop Smart and Save Money
Cook More, Waste Less
Sample Budget-Friendly Meal
Simple shopping habits can make a significant difference.
  • Buy store-brand or generic brands whenever possible.
  • Compare unit prices to find the best value.
  • Purchase non-perishable staples like rice or dried beans in bulk if you have storage space.
  • Limit convenience foods such as pre-cut fruit, individually packaged snacks, and ready-made meals.
  • Reduce meat costs by replacing some meat with beans, lentils, or vegetables.
Preparing meals at home is usually healthier and less expensive than eating out.

Try these strategies:
  • Cook larger batches of meals and save leftovers for lunch or dinner later in the week.
  • Prepare ingredients ahead of time by washing produce, chopping vegetables, or cooking grains.
  • Share grocery costs and cook meals with roommates or friends when possible.
  • Choose simple meals that use many of the same ingredients to reduce waste.
Chicken and Rice Bowl
Makes: 4 servings
Ingredients
  • Chicken thighs or drumsticks
  • Rice
  • Frozen mixed vegetables
  • Garlic
  • Onion
  • Soy sauce
  • Vinegar
  • Black pepper
Cook the chicken with garlic, onion, soy sauce, vinegar, and pepper until tender. Serve over rice with steamed vegetables. Divide the remaining portions into containers for quick meals throughout the week.
"Our physical bodies are indeed temples of God. Therefore, we must take care of them. We should optimize our health by eating properly and exercising regularly... This is a spiritual duty as well as a physical one."
Elder Quentin L. Cook
Head shot of Elder Quentin Cook

Local Resources for Support

Eating healthy on a budget can start with small, affordable choices. Reach out to resources that can help you make healthy eating work for you.

BYU–Hawaii & Local Resources

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Dean of Students Office

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Meet with a Dean to discuss financial challenges or other circumstances affecting your well-being.
Contact: (808) 647-4586
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Food Services

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Reach out to Food Services if you have any questions or concerns about dietary accommodations, campus dining options, or meal preparation safety.
Contact: (808) 675-3570
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If you are looking for guidance on how to strengthen communication within your family or roommate circles regarding healthy boundaries and self-worth, our doors are always open to you at the Relationships & Family Development office.