Nourish Family Nutrition & Therapy


A College Student’s Grocery List

Hi! My name is Winnie and I am a college student interning at Nourish. When I moved into my apartment for my junior year of college, I was daunted by the challenge of having to feed myself without the help of the 24/7 dining hall. Student life is busy and demanding, so finding time to grocery shop and make healthy meals sounded impossible!

However, I’m here to tell you that you can find delicious, quick, and easy recipes that will leave your stomach and wallet happy. The key to stocking your fridge and eating fulfilling meals is to look for groceries that are versatile. I’ve included some of my food essentials and a couple recipe ideas to get you started on your own grocery list and make your shopping trips count. Feel free to adjust this list as needed towards your own dietary habits!

Grocery List


  • Pasta
  • Rice
  • Various Sauces – pasta sauce, tomato sauce, meat sauce, soy sauce, etc.
  • Granola
  • Bread
  • Peanut butter
  • Vegetable oil
  • Spices – salt, pepper, garlic/onion powder, red pepper flakes, Italian seasoning, sugar
  • Honey


  • Broth Base (chicken/beef/vegetable/etc.)
  • Butter
  • Cream cheese


  • Chicken Breasts
  • Tofu
  • Milk
  • Eggs
  • Yogurt
  • Ground Turkey


  • Onions
  • Carrots
  • Peppers
  • Mushrooms
  • Spinach
  • Broccoli
  • Apples


  • Choose ingredients that you can use for multiple meals
  • Look for options that have extended shelf life – frozen fruits/veggies or non-dairy/lactose free milk last significantly longer
  • The freezer is your friend! You can buy meat products in bulk and preserve what you don’t use in the freezer and defrost as needed

Recipe Ideas:

These are some ideas and inspiration that worked well for me. I encourage you to take just a few minutes to jot down a grocery list each week and get in the habit of planning out some meals. I’ll share some of my meal college planning tips with you soon. If you struggle to plan your meals or want more personalized tips, be sure to book an appointment with one of our Registered Dietitians who can create a personalized nutrition plan with you.

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