Meal Prep on a Budget: Save Time and Money

Juggling a hectic schedule while trying to eat healthy can feel overwhelming, especially when you’re watching your budget. But trust me, building your dream body without breaking the bank is achievable.

If you’re used to spending on takeout, processed foods, or frequent night’s out at your favorite restaurant, you might find that switching to a more nutritious diet actually balances out or even reduces your monthly expenses.

Yes, your grocery bill might go up initially, but it’s an investment in good habits, long-term savings and a healthier lifestyle.

Here are my top tips for meal prep on a budget:

1. Plan a weekly menu. Spend a little time each week planning your meals. Even if you don’t stick to the plan perfectly, this will help you avoid impulse buys, reduce waste and stick to your food budget. Plus, you can plan multiple meals around the same ingredients which allows you to…

2. Buy in bulk. Buying in bulk requires a bit more upfront cash but will save you money long-term. Bulk purchases – especially at wholesale retailers like Costco and BJs – typically offer lower prices for larger quantity purchases. For a smaller household like ours, use bulk buying as a way to stay stocked up on shelf-stable staples like olive oil, balsamic vinegar, rice and oats. And look for high quality, freezable protein, too!

3. Use a shopping list. We all know that the easiest way to blow your meal prep on a budget goal is to go to the store without a list. Or with a hungry husband. Stick to a list to avoid buying unnecessary items. This will keep you focused and frugal.

4. Portion wisely. Take it from me – someone who’s spent a lot of years in the hospitality industry – portion control is crucial when you’ve got a budget to keep. A few things to keep in mind when it comes to portions:
   
   -No one (not even seasoned nutrition coaches) is 100% on point when “eyeballing” it. Weigh your portions, use measuring cups and a scale.
   
   -Keep in mind that raw food and cooked food weigh differently.
   
   -Food tracking apps aren’t 100% accurate, but they’re a good place to start tracking accurately.

5. Use your pantry and freezer wisely. Before going shopping, check for half-used bags of vegetables in the freezer or cans of beans in the pantry. Use what you have before buying more.

6. Buy in-season fruits. I love fruit. But fresh fruit can be expensive and let’s be honest, a freshly picked strawberry in June doesn’t taste the same as a well-traveled berry in February. Look for in season fresh fruits and vegetables – and local when possible. They’re cheaper and tastier!

7. Opt for frozen veggies. They’re as nutritious as fresh ones – sometimes even more so – and more affordable. Grab family-sized bags from the freezer section to stretch your budget further. Always in my fridge: frozen peas, corn, spinach, cauliflower rice and edamame.

8. Shop generic. Ever heard the phrase “Whole Foods, whole paycheck”? While that can be frustratingly true, even Whole Foods offers their own brand of beans, grains, cereals, sauces, etc. for much cheaper than other retail labels. Take this one step further by shopping generic brands at ALDI, Walmart and other chain grocery stores.

9. Cook once, eat twice. Meal prep on a budget AND save time? Check, check. Make enough of whatever you’re cooking for leftovers so you can enjoy a meal without extra cooking time or expense. This goes for fully finished meals like frittatas or stews. It goes for completed ingredients like grilled chicken and cooked quinoa, too.

10. Plan meals around sales. Check what’s on sale before planning your meals to make the most of discounts and coupons. Most grocery stores have an app or website that will find your location and tell you what’s on sale this week.

11. DIY snacks. Instead of buying pre-packaged snacks, make your own. Popular healthy snacks such as beef jerky, trail mix, granola bars and yogurt parfaits can cost less than half the price when homemade!

12. Repurpose leftovers. Get creative with leftovers. Turn grilled vegetables on Saturday night into a frittata on Sunday morning. Roast a chicken for dinner and turn it into a wrap or salad all week long.

13. Make your own sauces and dressings. Store-bought options can be pricey. Homemade versions are healthier and more economical. Need some ideas? How about 15…

14. Skip the restaurants. I like going out to eat just as much as the next person, but cooking at home is way more cost-effective. Eating out can easily cost you 3-4 times the cost of a homemade meal. The average person spends about $200-300 a month dining out. Focus on saving big by avoiding restaurants and delivery.

With these strategies, you’ll stay on track with your health goals without overspending.