College life is full of surprises…some good (like making new friends or spontaneous adventures) and some not so glamorous (like realizing you spent your entire paycheck on takeout). We’ve all been there: standing in front of an empty fridge, half a jar of peanut butter left, wondering how you’re going to make it until next payday.
But what if I told you that with just $20, you could feed yourself for an entire week?
No fancy ingredients, no living off instant ramen, and you can even make it healthy. Just smart shopping, a little meal prep, and a lot of creativity will not only feed you but also get you all of the nutrients you need.
This is your guide to surviving and thriving on a student budget with what we call the $20 Grocery Challenge.
Why the $20 Grocery Challenge?
Between tuition, textbooks, and coffee runs, food can easily become the biggest weekly expense for college students. According to a 2024 study by Temple University, nearly 41% of college students experience food insecurity at some point in the semester.
That stat alone is enough to make you rethink your meal habits. Cooking at home isn’t just about saving money. It’s about taking control of what you eat, learning valuable life skills, and proving to yourself that eating healthy and delicious food doesn’t have to mean spending a fortune.
This challenge is designed to show you that you can eat real, satisfying meals on a tight budget without sacrificing taste or nutrition.
The Rules of the Challenge
Before heading to the store, let’s set some ground rules:
- Budget: $20 total for 7 days.
- Meals: Breakfast, lunch, and dinner each day.
- Staples: Basic seasonings like salt, pepper, garlic powder, oil don’t count toward the total. Please check out our last post to see budget friendly staples that are great to have in your kitchen!
The goal is to stretch $20 as far as possible while also eating balanced, delicious meals that actually keep you full.
The $20 Grocery Challenge List
After doing some serious research and bargain hunting at stores like Aldi, Walmart, and Dollar General, here’s a sample list that fits under $20 (prices will vary by location, but these are ballpark estimates):
| Item | Price |
| Rice (2 lb bag) | $2.00 |
| Pasta (1 lb box) | $1.00 |
| Eggs (dozen) | $2.00 |
| Frozen mixed vegetables (1 lb) | $1.50 |
| Canned black beans (2 cans) | $2.00 |
| Canned tuna (2 cans) | $2.00 |
| Chicken thighs or drumsticks (2 lbs) | $5.00 |
| Oats (1 lb bag) | $2.00 |
| Bananas (5-6) | $1.50 |
| Peanut butter (small jar) | $1.50 |
Total: $20.50
With this list, you’ve got the foundation for an entire week of breakfasts, lunches, and dinners that are inexpensive, filling, and easy to prepare.
Day-by-Day Meal Plan
Day 1 – Start Strong
- Breakfast: Oatmeal with sliced banana and a spoonful of peanut butter.
→ Sweet, creamy, and loaded with protein and fiber. - Lunch: Rice bowl with black beans and mixed veggies.
→ Add soy sauce, garlic powder, or hot sauce for extra flavor. - Dinner: Baked chicken thighs with rice and a side of vegetables.
→ Cook enough chicken for leftovers! You’ll thank yourself when you’re drowning in homework and do not want to take a break to cook.
Day 2 – Keep It Simple
- Breakfast: Oatmeal again, this time with cinnamon or a drizzle of peanut butter.
- Lunch: Tuna and rice bowl with mixed veggies.
→ Toss everything together with a little oil and seasoning for a tasty, filling meal. - Dinner: Pasta with mixed veggies and a fried egg on top (similar to a carbonara).
→ The egg yolk makes the sauce creamy without needing cheese or butter.
Day 3 – Get Creative with Leftovers
- Breakfast: Peanut butter banana toast (if you happen to have some bread or rice cakes from the week before!).
- Lunch: Leftover chicken shredded into a veggie stir-fry over rice.
- Dinner: Black bean and veggie pasta.
→ Add a spoon of peanut butter and soy sauce for a surprisingly good peanut-sauce twist.
Day 4 – Midweek Motivation
- Breakfast: Oats with banana slices.
- Lunch: Egg fried rice using leftover rice, veggies, and soy sauce.
→ Quick, satisfying, and tastes like hibachi. - Dinner: Tuna pasta with garlic and black pepper.
→ Bonus: add a splash of the starchy pasta water for a simple “sauce.”
Day 5 – Power Through
- Breakfast: Peanut butter oatmeal.
- Lunch: Chicken and rice bowl with veggies.
- Dinner: Black bean tacos (use lettuce wraps or rice if you’re out of tortillas).
→ Season with garlic powder and paprika for extra flavor.
Day 6 – Creative Combos
- Breakfast: Banana oatmeal pancakes (just mash a banana, mix with oats and an egg, and cook like pancakes).
- Lunch: Veggie and bean rice bowl.
- Dinner: Pasta with chicken and veggies.
→ Mix things up by shredding the chicken and stirring it into the pasta.
Day 7 – Finish Strong
- Breakfast: Peanut butter oatmeal one last time.
- Lunch: Leftover rice and beans bowl.
- Dinner: Fried egg, veggies, and rice stir-fry.
→ Add all your leftovers to a skillet and season to taste a perfect “clean-out-the-fridge” meal.
Budget Breakdown: How to Stretch Every Dollar
1. Plan Before You Shop
Go to the store with a list and stick to it. Avoid impulse buys such as fancy coffee creamer or trendy snacks you saw on TikTok. If you can, check prices online first so you know what to expect.
2. Buy in Bulk When Possible
Buying rice, pasta, or oats in bulk will save you money over time. Even if it costs a bit more upfront, you’ll get more meals out of it later.
3. Shop Store Brands
Generic labels are your best friend. Examples of this include Good&Gather (Target), Great Value (Walmart), or Publix/Greenwiae (Publix). They’re often made in the same factories as name brands but cost half as much. Trust me, you will not taste the difference!
4. Use Every Bit
Don’t toss those leftover veggies or half a can of beans. Combine them into soups, stir-fries, or rice bowls. Every dollar counts.
5. Cook Once, Eat Twice
Meal prep isn’t just for fitness influencers. Cooking in batches saves time, reduces food waste, and keeps you from ordering takeout after a long day.
Let’s Get Real: Is the $20 Grocery Challenge Realistic?
You might be wondering, “Is this actually doable?”
Honestly, it depends on where you live and what’s available to you. Food prices can vary, and some campuses have limited grocery access. But the point isn’t perfection…it’s progress. Even if you spend $25 or $30, you’ll still be saving compared to eating out every day.
Think of the $20 challenge as a chance to reflect. It helps you see what’s essential, plan smarter, and make food decisions that stretch your budget instead of draining it.
Nutrition on a Budget
A common misconception is that eating cheap means eating unhealthy. Not true. With the right choices, you can build meals that hit all the major nutrients:
- Protein: Eggs, beans, tuna, chicken.
- Complex carbs: Rice, pasta, oats.
- Fiber and vitamins: Frozen vegetables, bananas, beans.
- Healthy fats: Peanut butter and cooking oil.
The trick is balancing your meals and prioritizing. Combining a protein, carb, and veggie at each meal keeps you fuller longer and gives you more energy for classes, workouts, and study sessions. You’ll find yourself less tired, more energized, and ready to attack the week head on.
Cooking Tips for the College Kitchen
Even if your kitchen setup is limited, you can still make these meals work. Here are some pro tips:
- No stove? You can make oatmeal, rice, and pasta in the microwave. You can also use canned chicken and tuna! This is great for freshmen living in dorms.
- Small fridge? Buy frozen veggies instead of fresh—they last longer and are just as nutritious.
- No time? Prep rice and chicken at the start of the week. You can mix them into different meals all week long.
- Want flavor? Keep cheap seasonings like garlic powder, paprika, chili flakes, and soy sauce on hand. They make all the difference.
Ready to Put That $20 to Good Use?
The $20 Grocery Challenge isn’t just about saving money, it’s about empowerment. It’s about realizing that you can take control of your health, your finances, and your daily habits, even when resources are tight.
You’ll walk away from this week not just with a full stomach, but with a new skill set: meal planning, budgeting, and a better understanding of what it means to cook for yourself.
Food is one of the most powerful ways to take care of your body and your wallet. And when you start creating your own meals, on your terms, you’ll find that cooking becomes more than a necessity. It becomes something you actually enjoy and get excited to do.
Next time you’re tempted to swipe your card on a $14 Chipotle bowl, remember you can literally make almost an entire week’s worth of meals for the same price.
Challenge yourself, get creative, and make that $20 stretch. Your future self and your bank account will thank you.
Final Thoughts
Budgeting in college isn’t easy, but it’s doable! The $20 Grocery Challenge proves that. Whether you’re living in a dorm, an apartment, or your first off-campus house, small steps like this can make a big impact on your financial literacy and confidence.
You don’t need to be a chef to eat well! You just need a plan, a grocery list, some creativity, and the willingness to try.
Grab that basket, head to the store, and see what delicious meals you can make with $20. Try the challenge, and let us know in the comments if you liked it, and what you would change!
