10 Tips for Planning Meals on a Budget

10 Tips to Get You Started on Meal Planning on a Budget

1. Make a Menu

Decide which meals you will make for lunch and dinner, and create a list of items you will need from the grocery store. Planning ahead helps reduce spending on fast food or convenience meals. For more guidance, check out these tips for easy menu planning.

2. Plan Meals Around Sales

Check store flyers, newspaper inserts, and coupon sites online. Buy items that are on sale and plan your meals accordingly, ensuring you purchase foods you will actually use to avoid waste.

3. Include Plant-Based Meals

Incorporate legumes, tofu, and peanut butter into your weekly meals. These ingredients offer great-tasting, affordable protein options. Explore plant-based recipes like the Ultimate Mixed Bean Salad, Chickpea Tikka Masala, and Quick Quinoa and Veggie Casserole. Additionally, canned fish like tuna and salmon are cost-effective sources of protein and omega-3s.

4. Check Your Pantry, Fridge, and Freezer

Take inventory of foods and ingredients you already have, particularly those nearing their expiry dates. Find recipes that allow you to use up these items to minimize waste.

5. Enjoy Grains More Often

Grains like rice, pasta, barley, and couscous are inexpensive and versatile. Incorporate them into soups, stews, and salads, such as Lentil Bolognese or Curry Chickpea Pasta Salad.

6. Avoid Recipes with Special Ingredients

Some recipes require special ingredients that you may not have. Consider the cost and whether you’ll be able to use the ingredient in other meals before purchasing. If it’s impractical, substitute it with something you already have or experiment by leaving it out.

7. Opt for Seasonal Recipes

Seasonal vegetables and fruits are often more affordable. Frozen and canned produce are also nutritious options and can help you stick to a budget.

8. Plan to Use Leftovers

Be strategic with leftovers. For instance, if you roast chicken on Sunday, make chicken sandwiches on Monday and chicken soup using the bones on Tuesday. For more ideas, download our free recipe book, Easy Meals for Great Leftovers.

9. Make Extra Batches

Avoid wasting large amounts of fresh ingredients by cooking in bulk. If ground beef is on sale, prepare two lasagnas instead of one, freezing the second for later. The same can be done with soups or stews.

10. Cater to Your Family’s Preferences

Involve your family in meal planning by asking for their input. This ensures you can stock up on favorite ingredients when they go on sale, making meal planning more enjoyable for everyone

Balanced Meals Remember to ensure your meals are balanced by including vegetables, fruits, whole grains, and protein sources.

This article was written and reviewed by dietitians from Dietitians of Canada. The advice in this article is intended as general information and should not replace advice given by your dietitian or healthcare provider.