Meal plan and save

Reduces impulse buys: When you have a plan, you’re less likely to grab random items at the store. This means fewer impulse buys and less money spent on things you don’t need.
Cuts down on food waste: By planning your meals, you buy only what you need. This helps reduce the amount of food that goes bad and ends up in the trash.
Helps you use leftovers: Meal planning allows you to incorporate leftovers into your weekly menu, so nothing goes to waste. For example, roast chicken one night can become chicken salad the next day.
Encourages bulk buying: When you know what you’ll be cooking, you can buy ingredients in bulk, which is often cheaper. Think big bags of rice, pasta, or frozen veggies.
Saves on eating out: With a plan in place, you’re less likely to resort to takeout or dining out, which can be expensive.

Start with a template: Use a simple weekly template to jot down your meals. You can find printable templates online or create your own with a notebook or spreadsheet.
Check your calendar: Look at your schedule for the week. Are there nights when you’ll be home late or have other commitments? Plan for quick and easy meals on those nights.
Choose your recipes: Pick recipes that you and your family enjoy. Aim for a mix of easy, quick meals and a few that might take a bit more time. Don’t forget to include breakfast, lunch, dinner, and snacks if you’re planning for the whole day.
Make a shopping list: Based on your meal plan, write down all the ingredients you’ll need. Check your pantry and fridge first to see what you already have.
Prep ahead: Spend some time prepping ingredients at the start of the week. Chop veggies, cook grains, or marinate meats in advance to make cooking during the week faster and easier.
Be flexible: Life happens, and plans can change. It’s okay to swap meals around or adjust your plan as needed. The goal is to make your life easier, not to add stress.

Steps for meal planning

Variety: Include a mix of quick options like smoothies, overnight oats, and scrambled eggs. For weekends, plan for more elaborate breakfasts like pancakes or frittatas.
Prep: Prepare smoothie packs with fruits and veggies that you can just blend in the morning. Make a batch of overnight oats or chia pudding for the week.

Balance: Aim for balanced meals with protein, veggies, and grains. Think salads, grain bowls, or sandwiches.
Prep: Cook extra portions of dinner to have leftovers for lunch. Prepare salads in jars or make a big batch of soup that you can portion out for the week.

Themes: Use themes to simplify planning, like Meatless Monday, Taco Tuesday, or Stir-Fry Friday.
Prep: Marinate meats, chop veggies, and cook grains ahead of time. Use a slow cooker for easy, hands-off meals.Snacks

Start by doing a stock-take of the things you already have in your fridge, freezer and pantry - you've probably got more than you think.
Make a meal plan for the week that includes breakfasts, lunches, dinners, snacks etc. Make sure you take leftovers into account. For example, if you are making a roast for dinner one night, you can plan to use any leftovers in wraps or tacos the next night.
Create a shopping list based on your plan and you should only need one trip to the supermarket (market research shows you spend more overall at the supermarket when you make multiple visits).
Get input from family members on what they’d like to eat. This ensures everyone is happy with the meals and reduces the chances of food going uneaten.
Don’t overcomplicate your meal plan. Stick to recipes you know and love, and gradually introduce new ones.
Before planning, take inventory of what’s in your pantry, fridge, and freezer. Plan meals around these items to save money and reduce waste.
Keep your meal plan and shopping list in a place where you can easily see them, like on the fridge or a family notice board.

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