Healthy meal planning on a budget is easier than it seems. With a little bit of thought and careful planning, you can dramatically improve your physical and financial health. I have been working on both a lot recently and have already been surprised by some of the results.
In this post, I am going to share my best tips for meal planning on a budget, plus a free meal planner template, so you can make delicious meals that won’t break the bank or your diet.
8 Best Tips for Healthy Meal Planning on a Budget
1. Accept that you might have to make some sacrifices
I am putting this one first because it is the least fun and I want to get it out of the way. While it’s not impossible to eat healthy, delicious meals without spending a ton of your hard-earned money, it does take some thought, and yes, some maybe even some sacrifices. What those sacrifices are will look different depending on your lifestyle and who you are cooking for.
The good news is, if you follow the tips below for meal planning on a budget, the long-term benefits will far outweigh the few sacrifices, for both your physical and financial health.
Are you ready? Let’s go!
2. Create a budget, stick to it
For some people, just the word budget is enough to induce hives. If you have never created a budget before, it can be an overwhelming process. But looking closely at your income and spending is hugely important for so many reasons, and is the first “official” step in meal planning on a budget (seems obvious, right?).
Sticking to a budget can actually help you eat healthier, because you are no longer adding extra things to your cart just because they taste good. You simply don’t have the money for the bag of chips, or the cookies, or the soda because you are sticking to the essentials, and that is okay. (It is also okay to indulge every once in a while too. I made sure I left some room on my list for the cinnamon rolls I was craving last week and I didn’t regret a single penny).
Bonus budgeting tip: use cash (yes, I’m talking paper money here) for as much as you can. When you use a debit or credit card, there is nothing really stopping you from going over your budget except your own self control. And let’s be honest, your self isn’t always so easy to control. But when you set aside cash that you budgeted specifically for a certain category (say, groceries), and only use that cash, you have a physical barrier to spending more- no more money in your envelope!
There are so many resources out there that can help you figure out how to create a realistic budget for your lifestyle and family situation. Here is a great guide to help you get started:
3. Choose your store wisely
This is where the sacrifices hit for me.
I am blessed to live in the land of Wegmans. I did my grocery shopping almost exclusively at Wegmans for close to six years. Wegmans is wonderful. Wegmans is also expensive.
The grocery store I shop at now is not as exciting, does not always have everything I need, and I have to remember to keep a quarter in my car just so I can use a cart in the store. But since I made the switch and started implementing the next tip on our list, I have watched my weekly grocery bill go from $80-$120, down to under $30. The sacrifice is worth it.
I also save money by getting produce at my local public market when I can. There, I have so many choices, I get to help support local farmers, and I can make it a fun outing by going with friends.
When choosing where you shop, be mindful of prices and how they compare to other stores. Small differences may not seem like much at first, but they can have a big impact in the long run.
4. Use what you’ve got
I used to meal plan based purely off of what I was in the mood for. This was not good for my diet or my wallet.
Recently I started taking inventory of what food I have in my kitchen before I make my meal plan for the week. I start by listing all of the things I have in my fridge or pantry that must go soon, like produce or other perishables that are nearing their expiration dates, or any unfrozen leftovers. Then I list everything else that is in my fridge, freezer, and pantry that I could use to make meals for the week.
Now I want to be clear that when I say everything I don’t mean everything. Spices, condiments, baking ingredients, etc. don’t make it on this list. That would just be silly.
Taking inventory of your kitchen does a few very helpful things when it comes to meal planning on a budget.
- If you are routinely checking to see what you have in your refrigerator, you are less likely to find things getting pushed to the back and forgotten until they are no longer edible- something we have all been guilty of. No more food waste!
- Knowing what ingredients you already have can help you come up with meal ideas. If I see on my inventory that I have rice, frozen vegetables, and onions, then I know that I can make fried rice, stir fry, soup, risotto, etc.
- Using what you already have saves you money at the grocery store because you won’t need to buy as many new ingredients.
Today’s freebie- which you can download here or below- includes printable kitchen inventory and grocery list pages, as well as a weekly meal plan template.
5. Buy in bulk
I feel like I have to start with another disclaimer here. When I say buy in bulk, I don’t mean go to your nearest bulk food store and get everything you need in mass quantities, especially if you are cooking for only one or two people. Sometimes buying too much at a time leads to food waste, and food waste = money waste.
That being said, when it makes sense to buy more and it is within your budget, buy more. For example, my sister and I both cook with onion a lot, so for us it makes more sense to buy a bag of them that will last us a while, than to buy individual onions for every recipe. We do the same with pantry items like canned beans, diced tomatoes, grains, and soup stock, and freezer items like frozen fruits and vegetables, and meat. Looking at the cost per unit, as well as BOGO sales on items you actually need and use regularly can add up to big savings.
6. The freezer is your friend
Making use of your freezer is one of the best ways you can save money on food and eat healthy delicious meals often.
Just like buying in bulk strategically, you can cook in bulk strategically. One of my favorite ways to cook is to make big batches of things that freeze well, save a few portions to eat now, and freeze the rest for later.
Making the freezer your friend is another great way to avoid food waste. It is also a great resource to have when your plans get messed up- as they inevitably will- or you have a rough day and don’t have the energy to cook something new from the start. Simply thawing and/or reheating something you have already made takes little to no effort, and is a healthier and much less expensive alternative to going out or ordering in.
7. Get spicy
Healthy food does not have to be boring food.
Let me repeat. Healthy food does not have to be boring food.
Now, I know that everyone has varying definitions of what healthy means when it comes to diet, and I am not going to try to change any minds today. That’s not the point of this post. What I will say is that it is easier to get excited about healthy eating when you actually enjoy the food you make.
One of the best ways to eat tasty healthy food is to get creative with the spices and flavor combinations in your dishes. Plain chicken breast and a side of canned green beans is boring. Mediterranean seasoned chicken breast served with garlicky roasted vegetables and a sprinkle of feta cheese is delicious. Both are healthy, one you can get excited about.
One of the best cooking lessons I ever learned from my mom was how you can transform a single pot of soup just by adding different spices. One night it’s a traditional chicken and vegetable soup, the next it is a spicy Mexican inspired soup. The possibilities are endless.
Take a look at what herbs and spices you have in your pantry and think about how you could use them to spice up your more bland healthy meals. The best part is that most herbs and spices last a relatively long time, and can have some great health benefits, so the upfront cost of adding them to your pantry is well worth it. If experimenting with spices scares you or you aren’t sure where to start, check out this super helpful video!
8. Don’t reinvent the wheel… unless you want to
When it comes to actually planning your menu, don’t freak out, especially if you aren’t super comfortable in the kitchen yet. Start with simple meals you are comfortable making, and gradually add some more variety. When you are more comfortable in the kitchen it is easier to experiment, modify recipes, and get creative with how you combine the ingredients available to you.
Meal planning is meant to help simplify our lives, not complicate them. If you are unsure how to turn the ingredients you have into an actual meal, you can turn to pinterest, tiktok, youtube, cookbooks, food blogs… the list goes on. The resources we have to help us with meal planning and preparation are endless, so don’t feel like you have to start entirely from scratch or do it all on your own.
And don’t feel like you have to make something new every day. Leftovers are wonderful, and if you can stretch a meal out to cover two dinners and a lunch this week, do it! I ate the same soup for dinner four nights in a row last week. It was delicious, easy, and inexpensive!
If you find these tips helpful, or have other advice for healthy meal planning on a budget, make sure to comment and share! Until next time, happy planning!