Did you know that your food expenses are your fourth highest household expense in the Bay Area and in the US? This is according to the Bureau of Labor Statistics. It’s also your most controllable expense which is great news if you’re looking to reduce your spending and save money.
I was not always a crazy spender when it came to food but I’ll be the first to admit that there were times I bought more at the grocery store than I intended or ate out more at restaurants because there wasn’t anything in my fridge. That’s what can happen when you don’t plan ahead: the food spending goes off track and it sets you back from meeting your target. It may not sound like a big deal but over time, it quickly adds up.
So how do you plan your weekly meals on a budget? It’s simple. I’m not an expert but being in charge of our food planning taught me a few important lessons through trial and error. Here are 15 easy tips that’ll help get you moving in the right direction:
1. Look at how much you’re currently spending on food
If you’re not sure how much you spend on food each month, keep track of it for the next month. Be honest with yourself and know where your money goes in two categories – groceries and restaurants. This will give you a starting point for your budgeting.
To give you an example, last year, Antony and I spent an average of $900/month on food including groceries and restaurants for the two of us. It sounds even crazier when I see it in writing. Clearly, there was a huge opportunity to affect our savings!
2. Set your monthly/weekly food budget
Once you know your numbers, you can determine your weekly and monthly target whether you decide to reduce your spending by a percentage or dollar amount. And if you’re not sure where to begin, start small and work your way up. Either way, set your goal and aim to hit your mark each month.
For example, when we looked at our numbers it was obvious that the biggest impact we could make was to reduce our takeout/restaurant spending. That would mean cooking a lot more at home. For someone who loves to eat, this was an adjustment but when we sat down and looked at our goals, the answer was clear. It no longer felt like a sacrifice.
Our weekly goal right now is $100-$125 (for 2 adults) or $500 a month for food which in some parts of the country is incredibly high but can be challenging in the Bay Area or any metropolitan city for that matter. According to the USDA, this falls between a low-cost and moderate-cost food plan.
This budget takes into account cooking 80-90% of meals at home. The remaining 10-20% of meals are a combination of restaurant or take out.
3. Determine how many meals you need to cook for the upcoming week
Knowing how many total meals you need for the week will help you plan more efficiently.
I look at recipes now in terms of the number of servings. This helps me determine how many recipes I need to cook for the week for Antony and myself.
For example, I typically need 21 meals for the week which is essentially breakfast, lunch, and dinner every day of the week. Antony’s needs change weekly due to work-sponsored meals but an average week for him is 17 meals. Combined, our total meals for the week is about 38.
4. Take inventory of what’s currently in your fridge to avoid food waste
One of my biggest mistakes I made when I started planning my meals was not knowing what was in my fridge. This resulted in throwing out food that eventually spoiled because I forgot about it or it was hidden in the back. It was a huge waste on so many levels.
Did you know that American families throw out approximately 25% of the food and beverages they buy? This is according to a 2012 study conducted by the Natural Resources Defense Council (NRDC). That translates to roughly $1,800 annually for the average family of four. Wow. That’s a lot of money that is being blown and most people probably don’t realize it. I certainly did not.
This is an area that I personally have made great strides over the past few years with Antony’s help but there’s always room for improvement. Knowing what’s in your fridge will help you avoid food waste and save you money!
5. Keep a well-stocked pantry and spice cabinet
The more you cook at home, the more you will rely on your pantry and spice cabinet. They will become important partners in your kitchen. If you don’t have your pantry or spice cabinet well-stocked now, start making a list of items you want to add and slowly add it to your grocery list each week or as needed.
Right now our pantry consists of many oils, vinegars, soy sauces, condiments, sauces, flour, sugar, stocks and different dry items to make stock (kelp, mushroom, fish). We have approximately 30-ish spices on hand as well as 10 herbs in the garden. Additionally, we stock a number of canned foods such as beans, anchovies, capers, tuna and tomatoes as well as dry pasta, beans, rice and noodles for whipping up a last minute meal.
Having your pantry and spice cabinet well-stocked with a variety of key ingredients will make things much easier for you because when life happens and you need to throw together a quick meal, you don’t always have the time or the energy to run to the grocery store.
6. Decide in advance what you’re cooking for the coming week
Pick a day ahead of time to determine what you’re making and preparing for the upcoming week. My day happens to be Tuesdays.
Now that you know what’s in your fridge and pantry, incorporate any meats, fruits or vegetables that are close to their expiration date in your menu planning along with other recipes for the week.
Here’s an example of what our week looks like:
Breakfast
Breakfast is the easiest for us since it involves the least amount of cooking. Additionally, Antony and I eat the same thing every morning which keeps things simple. It’s usually oat bran and scrambled eggs for Antony and either fruit, eggs or granola for me.
We like to keep the weekend breakfasts a little more spontaneous so we make sure to have a certain amount of surplus items in the pantry or freezer like sliced bread.
Lunch & Dinner
Lunch and dinner are where we get creative. We eat a lot of what we both grew up eating including Japanese, French, Vietnamese and American food but we also like to explore other types of cuisine as well.
Cooking on a budget for us means we’re eating a lot of pasta, rice, nuts, legumes, vegetables, tofu, and eggs. These are foods that are filling, nutritious and cost-effective. We also incorporate meat, poultry, and fish into our diet but we are thoughtful about what we buy because it’ll put a big dent into our total budget if we’re not careful.
Here’s an example of what we planned one week:
Roast chicken with lemon and herbs
Chickpea and cucumber curry
Spaghetti puttanesca
Chicken posole
Herb salad
Our total groceries that week came to $78.
7. Document your weekly meals
Keeping track of what you’re cooking each week will make meal planning easier. I started writing down our weekly menus this year on a Google spreadsheet and it has made a noticeable difference with the variety of food we eat and the time it takes to plan the meals for the week. The process is just more efficient.
On Tuesdays, when I begin my meal planning, this is my go-to resource. I refer to this list to get new ideas or sometimes repeat or modify a recipe we both liked. I also recap what worked and what didn’t work in terms of meal planning — not enough portions or too many– and take notes for next time.
8. Prepare your grocery list before you head to the store
Once you decide what you’re cooking for the week, the next step is to write your grocery list including any pantry items. It sounds basic but if you go shopping without a list, then there’s a very good chance that you’ll end up with impulse purchases and/or make multiple trips to the grocery store. Been there, done that.
A grocery list also keeps you focused and organized when you go shopping which is extremely helpful for someone like me who easily gets distracted by all the samples and shiny new items being advertised in the aisles.
9. Look out for grocery store or farmers market deals
Grocery stores have weekly or daily specials so knowing when that’s happening can save you some money. Check online, browse through their store flyer or call ahead for more information.
I recently stocked up on packages of organic chicken at Whole Foods because they had a special that was half the price of what I normally spend. I used what I needed for that week and put the rest in the freezer. The more you shop the more you will notice when an item is a good price.
Shopping at your local farmers markets will tell you what’s in season in your area and prices tend to reflect that.
Farmers market prices can seem expensive but if you pay attention, you can find the bargains. Some vendors will offer deals when you buy more saving you money. Also, you can sometimes find last-minute sales near closing time when merchants are looking to sell their produce.
Whether you find a deal at the grocery store or farmers market, don’t get carried away and stock up on something just because it’s on sale. Buy only what you need or within your budget.
10. Use a grocery app (or calculator) while you’re shopping
So you have your list and you’re in the grocery store but you’re not sure if you’ll hit your budget. That’s where a grocery app (or calculator) comes in handy.
I don’t know about you but many times when I’ve gone food shopping without adding things along the way I was surprised by the total. You can try to do the math in your head but if you’re in a rush or get distracted, that doesn’t always work well.
The beauty of the grocery app is it’s your list and calculator in one. It’ll also help you become a smarter shopper because you’re more aware of how much things cost.
I haven’t found one that I totally love but right now I’m using a free app called Sumit.
I can easily remove items before I get in line if I’m over budget or add pantry items if I’m under. Either way, there are no more surprises when I’m at checkout.
11. Do all your food shopping for the week in one day
When you get all your shopping done in one day, it avoids making multiple trips and thus potentially adding unnecessary items to your list like potato chips or sour candy. Plus, you also have a better chance of sticking to your weekly plan.
12. Don’t go shopping hungry or “hangry”
It never hurts to state the obvious as it’s always a good reminder. If you’re anything like me this is great advice otherwise you’ll end up with bags of impulse purchases and nothing much of nutritional value. If you don’t have time to eat a full meal, at least eat a snack or something that will tide you over until you’re home.
13. Utilize your freezer
Cooking more at home means you’re using your freezer a lot more and it can be a time and money saver.
If you bought extra chicken or meat that was on sale, freeze it for use later in the month and make note of it where you’re documenting your meals so you remember to incorporate it into your menu planning.
When you decide to make a freezer-friendly meal that you eat often, cook a big batch and freeze a couple of servings in individual containers. This gives you options if you run out of meals or don’t feel like cooking one night.
14. Set aside time to cook and prep your meals in one day
As much as I love to cook I’m the first to admit that I don’t enjoy cooking every single night, especially during the week. I’m often tired when I come home and the last thing I want to do is cook something from scratch. I found that when I cooked or prepped meals in one day, the odds were in my favor of sticking to my weekly plan.
For me, my cooking day is generally on Sunday. I cook either all the dishes or the ones that are the most time-consuming in one day. Lunches are packed in individual serving containers which make mornings on-the-go a breeze.
If I’m not able to cook all the meals on Sunday I will prep everything else to make my life easier during the week. That means washing lettuce, cutting up vegetables, cooking rice ahead of time, you get the idea.
The more upfront work you can do in one day will save you time and help you get food on the table faster during the week.
15. Recap your food spending each week
What good is a food budget if you’re not on top of it?
At the end of the week, add up all your receipts for food including groceries and restaurants and see where you net out. This is a good time to analyze how you did – the good, the bad and the ugly – and recalibrate if needed.
If you’re over budget one week, don’t despair. Make adjustments for the following week. You will make mistakes and that’s okay. The sooner you make them, the sooner you can learn from it and move on.
And if you’re under budget, even better! Save that money, use it to buy pantry items or treat yourself without going overboard, of course.
No matter what your reasons are, planning your meals on a budget will help you stay on top of your spending. It doesn’t happen overnight or even in a month but constant monitoring and measuring of your budget will lead to progress and improvement over time. What will help support you in sticking with your plan is keeping your end goal in mind whether that’s to pay off your debt or set aside money for a big purchase like a house. Every little bit counts when you’re saving money. The most important part of meal planning on a budget is to stay the course no matter how many setbacks you may encounter.
