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• Budget student recipes that actually save you money and time

Being a student at times means not getting to eat properly. We can’t afford much, and most days we don’t have time to cook a nice lunch in between lectures and study sessions. Instead, we end up eating a sad, microwaved meal or a pack of super noodles that offers neither joy nor nutritional value. Or we order takeaway again and feel guilty about how much money we just spent just to feed ourselves.

Here’s an alternative. Meal prep. And not in the ‘gym bro’ kind of way, but in the “I want to spend one hour in the kitchen and sort my lunch out for the next four days” way.

This blog shares four budget-friendly recipes that I use to save money and time during busy study weeks. Each recipe includes estimated costs per portion, basic macros, and simple meal prep steps designed for student kitchens.

These recipes are not the most impressive or fancy. They are just meals I’ve been making on repeat to save money, and that have helped me actually eat proper food even with a crazy schedule. Hopefully, you get some inspiration for your own meals!

Salmon and rice bowl 🍣 (budget student meal prep)

3 portions

 

This is my go to when I want something that feels fresh and exciting but still takes under 30 minutes. I know salmon is more expensive, but it’s really healthy and it’s good to get some fish in your diet.

Ingredients

• 3 salmon fillets (about 120 g each)
• 3 cups cooked sushi or white rice
• 1 large cucumber
• 1 to 2 avocados
• 2 spring onions
• Soy sauce or teriyaki sauce
• Garlic powder
• Paprika
• Chilli flakes
• Sriracha may

Instructions

1. Season the salmon with soy or teriyaki sauce, garlic powder, paprika and chilli flakes.
2. Fry the salmon on medium heat for a few minutes on each side until crispy, or air fry at 180°C for 8 to 10 minutes.
3. Cook the rice according to package instructions.
4. Slice the cucumber, avocado and spring onions.
5. Assemble the bowls with rice, salmon and veg, then drizzle with sriracha mayo.

Macros

• Calories: ~650 kcal
• Protein: ~35 g
• Carbs: ~65 g
• Fats: ~28 g

Estimated cost

• Salmon fillets: £6.00
• Rice: £0.60
• Cucumber: £0.75
• Avocados: £1.60
• Spring onions: £0.65
• Sauces and spices: ~£0.50

Total cost: ��£10.10
Cost per portion: ��£3.35

Chicken fried rice 🍚 (cheap student lunch)

3 portions

 

This one is super easy, cheap, filling and reheats really well for lunch between lectures.It’s a cheap, filling option that reheats well and works perfectly as a student lunch between lectures.

Ingredients

• 300 g chicken breast
• 250 g uncooked rice
• 2 eggs
• 1 onion
• 1 bell pepper
• 2 cloves garlic
• 15 g butter
• 150 mL soy sauce
• 1 tbsp oyster sauce
• 1.5 tbsp sweet chilli sauce

Instructions

1. Cook the rice and set it aside.
2. Season and cook the chicken in a pan.
3. Add the chopped onion, garlic and bell pepper.
4. Push everything to one side and scramble the eggs in the same pan.
5. Add the rice and sauces, mix well and cook for another 5 minutes.

Macros (per portion, approx)

• Calories: ~550 kcal
• Protein: ~38 g
• Carbs: ~75 g
• Fats: ~14 g

Estimated cost

• Chicken: £3.50
• Rice: £0.70
• Eggs: £0.70
• Onion and pepper: £1.20
• Butter and sauces (portion used): ~£0.80

Total cost: ��£6.90
Cost per portion: ��£2.30

 

Greek salad 🥗 (quick student dinner)

1 portion

Perfect for a lazy evening when you don’t want to cook but still want something fresh. I honestly have this almost every night.

Ingredients

• ½ cucumber
• 2 tomatoes
• ¼ red onion
• ½ bell pepper
• Handful of olives (optional)
• Oregano (optional)
• 50 g Greek feta
• Olive oil
• Salt
• Optional protein: Oven-baked or air-fried nuggets

Instructions

1. Chop all the vegetables.
2. Add the feta and olives.
3. Drizzle with olive oil, season and mix well.
4. Add nuggets if using.

Macros (without nuggets)

• Calories: ~350 kcal
• Protein: ~12 g
• Carbs: ~20 g
• Fats: ~26 g

Estimated cost

Veg total: £1.50
Feta: £0.90
Olive oil portion: £0.20

Cost per portion: ��£2.60

Butter chicken and rice 🍛 (student-friendly fakeaway)

3 portions

This one feels like a takeaway but costs half the price and feeds you for days. Not a traditional butter chicken, just a simplified, student-friendly version that still hits.

Ingredients

• Marinade
• 450 g chicken
• 90 g Greek yogurt
• 2 tsp lemon juice
• 1½ tsp garam masala
• ¾ tsp turmeric
• ¾ tsp cumin
• ¼ tsp paprika
• 2 tsp grated ginger
• 2 garlic cloves
• For cooking
• 15 g butter or oil
• 180 mL tomato purée
• 180 mL light cooking cream
• 1 tbsp honey
• Salt
• 200 g uncooked rice

Instructions

1. Mix the chicken with all marinade ingredients and refrigerate for at least 1 hour.
2. Melt the butter in a pan and cook the chicken for 3 to 5 minutes.
3. Add the tomato purée, cream, honey and salt.
4. Simmer for around 10 to 15 minutes until the sauce thickens and the chicken is cooked through.
5. Serve with cooked rice.

Macros (per portion, approx)

• Calories: ~620 kcal
• Protein: ~40 g
• Carbs: ~65 g
• Fats: ~18 g

Estimated cost

• Chicken: £4.00
• Greek yogurt: £1.15
• Tomato purée: £0.70
• Cream: £1.35
• Rice: £1.75
• Spices and extras: ~£0.50

Total cost: ��£10.45
Cost per portion: ��£3.50

Eating well as a student does not have to mean spending loads of money or hours in the kitchen. A little bit of planning goes a long way, and having food ready means you are way less likely to skip meals or spend money on takeaway.

All of these recipes are designed with student budgets, limited time, and shared kitchens in mind, making them realistic options for everyday QMU student life.