Meal Planning Module
Meal Planning Module
Budgeting for food can feel overwhelming, especially if you’re new to it—but don’t worry, we’ve got you covered! In this section, we’ll break down everything you need to know to shop smart and budget for groceries without sacrificing taste and nutrition.
We’ve organized our tips into easy-to-follow food categories, showing you the best ways to save on different ingredients while still getting quality products. Plus, we’ll share practical budgeting hacks that go beyond just grocery shopping—skills you can use in everyday life to make your money go further.
By the end of this guide, you’ll feel more confident planning meals, making smart purchases, and cooking tasty dishes without burning through your wallet. Let’s get started!
The Chart below lists all the ingredients needed to complete the 4 recipes included in this cookbook! Each meal was selected for its easability and affordability, utilizing pantry staples that can be included in many recipes.
|
Category |
Ingredient |
Type |
Budget Tips |
|
Proteins |
Chicken Breast |
Fresh Meat |
Buy in bulk or frozen to save money. |
|
Chicken Thighs |
Fresh Meat |
Often cheaper than breast, more flavorful. |
|
|
Eggs |
Dairy/Protein |
Buy large packs for better value. |
|
|
Cottage Cheese |
Dairy/Protein |
Store-brand options are budget-friendly. |
|
|
Cheese |
Dairy/Protein |
Buy in blocks and shred at home to save. |
|
|
Grains & Carbs |
Rice |
Pantry Staple |
Buy in bulk; opt for store-brand options. |
|
Rolled Oats |
Pantry Staple |
Cheaper when purchased in large bags. |
|
|
Dairy |
Milk |
Refrigerated Dairy |
Compare prices per liter; non-dairy options can vary. |
|
Plain Greek Yogurt |
Dairy |
Buy large tubs instead of single servings. |
|
|
Vegetables |
Coleslaw Mix |
Fresh Produce |
Buy whole cabbage and carrots to shred yourself for cheaper bulk options. |
|
Garlic |
Fresh Produce |
Buy whole bulbs instead of pre-chopped. |
|
|
Ginger |
Fresh Produce |
Fresh ginger lasts long when frozen. |
|
|
Condiments & Spices |
BBQ Sauce |
Condiment |
Generic brands are often just as tasty. |
|
Low-Sodium Soy Sauce |
Condiment |
Compare prices by ounce for savings. |
|
|
Cider Vinegar |
Pantry Staple |
A little goes a long way—good shelf life. |
|
|
Mayonnaise |
Condiment |
Store-brand options are cost-effective. |
|
|
Pantry Staples |
Sugar |
Baking Staple |
Buy in bulk if you bake often. |
|
Salt & Pepper |
Spice |
Large containers are more economical. |
|
|
Cornstarch |
Baking Staple |
Inexpensive and lasts long in the pantry. |
|
|
Other Spices to Taste |
Spice |
Long shelf life. |
Coming up with a well-planned food budget can…
- Identify potential areas for savings
- Reduce food waste
- Promote better meal planning
- Encourage healthier spending habits
- Provide a sense of financial security
Let’s create a grocery budget together, following the previous module
Phase 1: Prepare
Budget: $250/month – Lets focus on cost-effective, nutritious choices.
Fixed Grocery Items: Essentials like rice, pasta, and eggs.
Variable Costs: Fresh produce and proteins based on sales.
Pro Tip: Buying in bulk and using store brands can help lower costs!
Phase 2: Create
Adjusted Monthly Grocery Allocation:
Staples (rice, pasta, flour, etc.) → $50
Fresh produce (fruits, veggies, coleslaw mix) → $60
Proteins (chicken, beans, eggs, etc.) → $80
Dairy (Greek yogurt, milk, cheese, etc.) → $30
Condiments (BBQ sauce, mayo, spices, etc.) → $30
Pro Tip: Cook in batches and freeze leftovers to stretch your budget!
Phase 3: Implement
Use meal planning to minimize waste.
Shop at discount stores or local markets.
Track spending weekly to stay within budget.
Pro Tip: Look for sales on chicken or buy frozen to save money!
Pro Tip: Check local flyers for best deals and online apps like Flipp
Phase 4: Review & Adjust
Did you stay under $250?
Any items you over- or under-purchased?
Should certain categories be adjusted?
Pro Tip – It’s important to note that some grocery halls will be larger than others, depending on the staples you already have in your home.
