By Claire Zimmerman

Gina Monk graduated from Dalhousie in biochemistry and molecular biology in 2009, and went on earn a masters degree in human nutrition from McGill in 2011. She’s now a registered dietician and, as a recent grad herself, she knows the struggle of finding a balance. “Cooking is a survival skill,” she says, “and it’s something we’ve lost over the years.”

Monk says in university she didn’t even know how to bake a potato. Now she loves to cook and help others make the best meals they can with food they can afford. She offers some advice for breaking free from the stereotypical university food groups—Kraft Dinner, ramen, pizza, and beer—without breaking the bank.

1. Plan, plan, plan

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“Once you know what you can afford, everything becomes a whole lot easier,” says Monk. Take a step back and assess what you actually spend on food each week. It may sound obvious, but budgeting is a skill most of us have lost.

Make a grocery list before you shop, and stick to it. After all, Monk says, you don’t want to find yourself in the grocery store seduced by a juicy (and pricey) chicken breast and other goodies, only to get home and realize you’ve used up half of your monthly food money.

2. Befriend the batch meal

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“One of my favourite tricks is a batch meal,” Monk says. “Whether your day off is on a Sunday or a Wednesday, you can use that to your advantage. Make a big casserole, or lasagna, or stew—whatever you want.”

Post-university can be a bit of an adjustment for those used to the cafeteria, where you always have plenty of options and you never have to plan, so if you just can’t stand eating the same thing for dinner several nights in a row, try making a few batch meals, freezing them and alternating them throughout the week. Not only will it save you money and ensure a nutritious meal, it’ll free up your post-work evening to binge on Netflix or catch up with your fellow Dal alum.

3. Indulge…wisely

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Can’t resist a perfect poutine or an occasional cupcake? That’s okay. “I don’t really consider anything an indulgence or a ‘guilty pleasure.’ Those are ridiculous things to call food,” Monk says. “Food is food. If you want it, go ahead, but keep moderation in mind. The more you put it off the more you’re going to want it.”

If you know you’re going to want pizza and beer every Friday, include it in your budget and consider it your splurge for the week. If you see your favourite junk food on sale, go ahead and stock up. Just remember to keep it on a schedule so you don’t go overboard—your heart (or liver) will thank you.

4. Drink more water, spend less on food

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If you’ve got the munchies reach for a glass of water, Monk says. It sounds crazy, but often when we feel hungry, we’re actually thirsty. Don’t take it too far: if you’re actually hungry, eat a healthy snack—skipping meals is dangerous. But keeping up on your water intake is crucial to staying healthy and hydrated, and will prevent you from eating in excess. Tip: Bring a water bottle to work so you can make a habit of sipping your eight glasses a day while at your desk.

5. Learn to entertain on a shoestring

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As a young professional, you may want to get a little classy by hosting a dinner party once in a while. And that’s totally doable on a budget, Monk says. “The easiest thing to do is be honest and say, ‘Hey, it’s BYOB.’ You provide the food and people can bring their own liquor.”

As for the food, “vegetarian or vegan meals are going to be cheaper than the meat alternative,” Monk says. But, if you can’t bear the thought of going meatless, at least remember this: “Don’t think that everything has to be prosciutto wrapped. My god that’s expensive. Don’t get prosciutto if you’re on a budget. Just don’t.”

Another fun idea: potlucks. Everyone contributes, and the result can be so delicious.

6. Get a crockpot

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“Crockpots are amazing,” Monk says. A crockpot, or slow cooker, consists of a ceramic dish on a heating element that you can plug in and pretty much leave unattended for hours. They’re cheap, and they give you the freedom to toss together some ingredients in the morning, go to work, and come home to a yummy dinner. This will also help with having multiple meals to freeze or enjoy throughout the week.

7. Spices will transform your life

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Now that you’re not constantly rushing off to class, you can abandon instant curries and microwave meals for good. To add some magic to your food, learn what spices you like and get creative. “You can have chicken and rice, or beans and rice, and it could be curry-flavoured one night and another night you can just use dill and pepper, and it will taste completely different,” Monk says.

And don’t forget condiments: sriracha, soy sauce, mustard, your favourite chutney or relish—they’re affordable, last ages if properly stored, and can do wonders to liven up a meal.

8. Keep an herb garden

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“If you are one of those people who gets herbs in those plastic containers at the supermarket—don’t waste your money,” Monk advises. “Spend two or three dollars on seeds and get some dirt and grow it in your window.” And if you’re not a big herb-user, fresh out of university is the perfect time to change that— keeping plants alive is one of the true marks of adulthood.

Bonus: It’ll make your kitchen smell like a botanical garden.

9. Remember to have fun

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Cooking can be more than just survival—it can be a fun way to get crazy and experiment.

“If you have a job where you don’t really get to be creative, it’s nice to come home and just throw things into a pot,” Monk says. Even if it’s not the most delicious thing you’ve ever tasted, you’re learning, you have the rest of your life to become an amazing cook, and having fun is the best way to get there!