Eating healthy does not have to cost a lot of money, but it does take some planning and intentionality at the grocery store. With a bit of strategy and some smart shopping, you can create delicious and nutritious meals without spending a fortune. Here are some tips to help you with meal planning on a budget.
1. Start with a Plan
The first step to effective meal planning on a budget is, of course, the planning itself. Start by setting aside time each week to plan your meals. This helps you avoid impulsive purchases and reduces food waste. If possible, do the meal planning the same day of the week so that it becomes a habit. Here’s how to start:
- Check Your Pantry: Take inventory of what you already have in your pantry, fridge, and freezer. This can help you avoid buying unnecessary items and can inspire your meal plan based on what’s already available.
- Create a Weekly Menu: Based on what you have and what’s on sale, draft a weekly menu. Take a look at the grocery store’s weekly ad to see what’s on sale and then create meals. It may help to write your menu down each week. Click here to get my meal planner form.
2. Make a Shopping List
As you make your menu, create a shopping list. I often use the notes section in my phone to keep up with what I need to buy for the week. Group items by sections of the store (produce, dairy, etc.) to make your shopping trip more efficient and to avoid wandering down aisles where you might make unnecessary purchases.
- Stick to Your List: Once you’re in the store, stick to your list to avoid impulse buys that can quickly add up. Do not buy an item unless you know when you’re going to eat it. For example, don’t buy the fresh green beans just because they are on sale unless you know what meals you are going to eat them. Otherwise, they will go bad in the refrigerator and then you’ve wasted your money.
3. Save Money at the Grocery Store
Meal planning on a budget requires being a smart shopper. Here are some tips to help you save money and stay on budget:
- Choose Store Brands: Store brands often offer the same quality as name brands but at a lower price.
- Use Coupons and Loyalty Programs: Take advantage of coupons and store loyalty programs for additional savings. Apps and websites often provide digital coupons that can be conveniently applied at checkout.
- Shop Seasonal Produce: Seasonal fruits and vegetables are often cheaper and fresher than out-of-season produce. They also tend to be more flavorful and nutritious.
- Buy in Bulk (When It Makes Sense): Don’t assume that you will save money by buying in bulk. Make sure you use the item and it will not get wasted. Also, compare the price per unit to make sure you are getting a good deal.
4. Incorporate Budget-Friendly Ingredients
Some ingredients are both inexpensive and versatile. When you are meal planning, these staples can help you stay on budget.
- Grains and Pasta: Brown rice, quinoa, whole wheat pasta, and oats are cost-effective and can be used in a variety of dishes.
- Beans and Lentils: These are affordable, protein-packed alternatives to meat and can be used in soups, stews, salads, and more.
- Frozen Fruits and Vegetables: These are often cheaper than fresh produce, especially out of season, and are just as nutritious. They’re perfect for smoothies, stir-fries, and soups.
- Eggs: A great source of protein, eggs are versatile for breakfast, lunch, or dinner.
5. Use Leftovers
Cooking in large batches can save both time and money. Meals like soups, stews, casseroles, and stir-fries can be made in bulk and frozen for later use.
- Repurpose Leftovers: Transform leftovers into new meals. For example, roast chicken can be used for salads, tacos, sandwiches, or soups. Leftover vegetables can be added to a stir-fry or omelet. This will also help minimize food waste.
- Have Proper Storage Containers Available: Buy food storage containers in different sizes so that you can save leftovers properly and take them to work.
6. Limit Eating Out
While it can be tempting to order takeout or dine out, these expenses can quickly add up. Instead, try to recreate your favorite restaurant dishes at home. This can be a fun way to learn new cooking skills and save money. You can save a lot of money just by eating more meals at home.
7. Plan Easy-to-Prepare Meals
Don’t think everything has to be made from scratch. When you’re trying to get in the habit of meal planning or when you have a very busy week, I suggest planning easy-to-prepare meals. Having easy options at home can help you avoid fast food.
For example, for breakfast, easy-to-prepare meals would be yogurt and fruit, boiled eggs with fruit, a protein drink (this is great for those that don’t like to eat breakfast). Easy-to-prepare lunch ideas would be soup and sandwiches, tuna on crackers with salad and fruit, frozen meals (like Lean Cuisine), or leftovers. Easy dinner ideas are tacos, one pan or one pot meals, rotisserie chicken (already cooked from the grocery store) with steamed brown rice and vegetables, or already prepped meals from the grocery store.
8. Plan for Meatless Meals
Incorporating meatless meals into your weekly plan can significantly cut costs. Plant-based proteins like beans, lentils, tofu, and tempeh are typically less expensive than meat and offer a variety of nutritional benefits. Consider having a “Meatless Monday” or experimenting with vegetarian versions of your favorite dishes.
9. Plan for Snacks
I often tell my clients to add in a snack to their day if their meals are more than 4-5 hours a part. Snacking helps keep blood sugars stable, energy levels up, and helps with portion control at meals.
However, not just any snack will do this! High calorie, low in nutrients snacks will contribute to blood sugar fluctuations, low energy, and cravings. It may be easy and cheap to grab the bag of chips, but you’ll feel better in the long run if you choose a healthy snack. And healthy does not mean it has to be expensive. Some healthy budget-friendly snacks include cheese sticks, fruit, yogurt, and popcorn.
10. Plan for Drinks
Many people spend a lot of money throughout the week on bottled water from the convenient store or going through the drive-through for coffee. Planning for drinks and buying them from the grocery store helps you avoid the vending machines, convenient stores, and places like Starbucks.
Conclusion
Meal planning on a budget doesn’t mean you have to sacrifice taste or nutrition. However, it does take some planning and time. By following these tips, you can eat healthily and save money.
If meal planning seems overwhelming, check out my Meal Planning form to help you get started.
For more information on a healthy diet, check out my book 8 Steps to Weight Loss Success and check out my Resources page.
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