Remote Wellness Blog—SA Student-run
Eating healthy as a student in South Africa often feels impossible. Prices are high, time is limited, and let’s be real, sometimes you are choosing between a meal and mobile data. I have learned that clean eating does not have to be expensive. With my tight bursary budget, I have found ways to make R50 stretch across the week for vegetables. It’s not always perfect, but it is real, cheap, and it keeps me going. You do not need a big budget to treat your body with love. Here is what I eat in a day as a broke but health-conscious student.
Morning (Breakfast)
As a hospitality student, I usually have early morning classes, so I need quick, easy meals to manage my time. My go-to options include
- Oats with peanut butter and banana
- Tea with bread or scones
- The classic student favorite: noodles
I buy my fruits from street vendors; most packets cost around R10 each. I plan my breakfast meals on Sundays, so I usually eat the same thing every day during the week. Breakfast is the most important meal for me, and I make sure I don’t skip it. If I didn’t prepare anything ahead of time, I’ll grab fruit or pack a lunchbox for campus to avoid unhealthy food.
Midday Snack (Optional)
I buy eggs and other protein sources from the store. Combining these with the veggies I already have helps me maintain a balanced diet, even though I sometimes slip into eating fatty foods.
Some of my snack ideas:
- Boiled eggs with a bit of mayo to make a quick salad
- Fruit as a light snack
- Occasionally chips, but I try to stay disciplined
The goal is to keep it small and satisfying enough to stop me from buying vetkoeks or chips on campus.
Lunch
I like keeping lunch simple but enjoyable. Being a hospitality student, I often experiment with recipes I learn in class or ones I find on TikTok.
- Affordable, tasty lunch ideas:
- A rice bowl with mixed vegetables and a fried egg
- Chicken stir-fry with rice
These meals are quick to make and budget-friendly.
Dinner
Dinner is my comfort zone. It’s warm, nutritious, and rooted in my culture. I make meals like:
- Pap with chakalaka and spinach (or morogo)
- Uphuthu (crumbled pap) with chicken or maas
Some might say these meals aren’t “healthy,” but they absolutely can be. When I cook my relish (like morogo or chicken), I use sunflower oil, a healthier and affordable option available at local stores like Shoprite and Boxer. I also use herbs and spices, which help:
- Boost immunity
- Improve digestion
- Support heart and mental health
Extras That Help Me Stay on Budget
- Brown bread: It is cheaper than white bread and is more filling.
- Rooibos tea: No sugar needed if you are on a tight budget, and it is good for digestion. Helps with sleep.
- Vegetables, such as your tomatoes, onions, carrots, etc. They are dirt cheap from vendors and go into everything.
- Basic spices: They make budget meals taste amazing. I usually buy herbs at ShopRite or Butcher’s for less than R25 each.
Tips for Eating Healthy on a Bursary Budget
- Buy from street vendors: They are cheaper and often fresher than grocery stores.
- Buy in Bulk: A 5 kg maize meal or 5 kg rice can last for weeks.
- Cook in Batches: Buy two lunch boxes to store your food. One for relish and one for your starch. It saves electricity, time, and money.
- Add protein when you can: eggs, beans, and canned fish. They are cheap and powerful. They help balance your diet.
- Spice it up! Never underestimate the power of curry powder, garlic, and herbs.
Being broke does not mean being unhealthy. It just means being creative with your diet. I do not eat perfectly every day; sometimes it’s vetkoek with chips and a Coke (and yes, that combo slaps). But most days, I try, and that is what matters. If you are a student struggling with food or feeling like you can’t afford to eat well, you are not alone. You can nourish your body with what you have.
