Weekly meal planning on a budget

Start with what is already there

Check cupboards, the refrigerator and freezer before shopping, including what needs using first. Then map the days you can cook and those when you need an easy meal. A realistic plan accounts for cooking fuel, equipment, storage and time, not only the price of ingredients. Leave room for a change of schedule rather than prescribing a perfect week.

Choose ingredients that serve several meals

Lentils can become soup or a rice dish; chickpeas can go into a stew or salad. Pair affordable proteins with grains and whatever vegetables are available. Frozen and canned produce can be useful alternatives to fresh; check for excess sodium or added sugars. Variety can come from changing vegetables and seasonings rather than buying many specialty products.

Compare cost and what you will use

Compare prices for equivalent quantities, but consider edible yield and the chance of waste. A large bag is not a saving if you cannot store or finish it. Labels help distinguish products that look alike but differ in sodium or added sugars. Expensive health branding is not a requirement for a balanced meal.

Plan leftovers as food, not an afterthought

Decide before cooking which portion will be eaten later and how it will be cooled and stored. Divide cooked food into shallow containers and refrigerate promptly; freeze suitable portions when needed. Do not keep a pot at room temperature while deciding what to do with it. Reuse ingredients, but do not repeatedly leave the same cooked food out.

Common questions

References

• WHO — Healthy diet
• FDA — How to Understand and Use the Nutrition Facts Label
• FDA — Safe Food Handling