According to this CNN article, food became at least 10% more expensive in 2022. Even foods that are normally considered more frugal, such as eggs and flour, increased significantly in price. Inflation, the war in Ukraine, unusual weather affecting crops, and other factors appear to be contributing to rising food costs.
When it comes to managing a budget, I find that food is one of the biggest areas where we can either have a lot of flexibility or a lot of limitations. We cannot control things such as food prices or what's available to us (especially if you have a special diet or live in a very rural area). However, we can choose how we shop for, prepare, and consume food. One of the best ways we can do this is with meal planning. Below are some tips for meal planning and preparation to help you on your mindful journey towards FIRE.
Make meal planning a habit.
Decide what planning style works best for you. You can schedule your planning day into your calendar or even use a meal planning service such as $5 Dollar Meal Plan. If you're spending too long with meal planning, you might be overthinking it. Choose a few items that you regularly eat, and cook those. If you like to mix-and-match your foods, pick a few grains, proteins, and/or produce items to have an hand.
Personally, I like to have a tentative plan early in the week so that I can do some prep, not have to think about cooking on workdays, and have a little flexibility for days when I want to order takeout or dine out.
If you prefer to shop regularly or want to have more flexibility, try an approach where you shop for bulk items once a week, then in the middle of the week shop for perishable items that you regularly use (such as milk and produce).
"Shop" your kitchen first.
Do you have food in your fridge or pantry that needs to get used up? Incorporate these foods into your upcoming meal plan so that you spend less money, reduce overall food waste, and get in the creative habit of using what you've already got. If you get stuck, here are some ideas below:
Older fruits can be frozen for future use, or tossed into smoothies, breads, or a cereal bowl.
Vegetable bits can be frozen for a future stock or tossed into a stir-fry with rice and eggs.
Wilted greens can be used in a smoothie or sautéed with oil and herbs for a side dish.
Frozen meats can be thawed and incorporated into anything: soups/stews, casseroles, pastas, etc.
Stock up on items that won't make your food boring.
I don't know of too many folks that can live on the flavors of salt, pepper, and oil alone. Each time you shop, add one new herb or spice to your list to keep things interesting. Some flavors and dressing that I never tire of include:
Italian or Mediterranean seasoning
Jerk seasoning
Taco seasoning
Curry powder
Teriyaki sauce
Tzatziki
Tahini dressing
Poppyseed dressing
If you like heat, stock up on condiments such as Cholula, Tabasco, or sambal oelek (Korean chili paste).
Only buy foods that you know you will eat AND should eat.
If you catch yourself frequently throwing away food that went bad because you didn't use it in time and/or didn't have a plan for it, you're essentially planning to overspend.
This is especially true if you have special diet considerations or are trying to eat healthier. If you're trying to go dairy free, but know that you don't like dairy-free milks and cheeses, don't torture yourself by buying them. Choose foods that your body will benefit from AND that you won't hate eating.
Never go to the grocery store without a plan.
Before I used to regularly meal plan, it was normal for me to head straight to the grocery store after work (on an empty stomach no less) and purchase whatever looked good. On a really exhausting day, I'd buy groceries, head home, realize that I'm too tired to cook, and then order takeout.
Try to limit grocery runs to no more than once or twice a week. Commit to only going to the grocery store with a meal plan and list in place. If you're about to shop hungry, eat a quick meal or snack before you go.
Purchase items (that your regularly use) in bulk.
You can save money by purchasing items in bulk, such as grains, canned goods, meats, or pantry staples. However, only purchase in bulk if you need it and if you know you're going to use it. It doesn't make sense to buy twenty packages of pasta if you only eat pasta a few times a year. It also doesn't make sense to purchase large amounts of on-sale meats if you don't like it and/or you don't have space in your fridge/freezer. Be choosy about what bulk items you purchase.
If you are guilty of bulk-buying and never using, commit to shopping your kitchen first. If you know that you are not going to eat the items that you bought, go ahead and give them away or toss them.
Batch cook and freeze meals.
If you have a freezer, please use it. If there are foods that you regularly eat, double or triple the amount you would normal eat, and set portions aside for later use. These can be full meals such as pasta dishes, casseroles, soups/stews, chilis, etc. You can also do this with recipes that can work across several meals, such as pasta sauces or dressings. If planning in this way feels too overwhelming, stick to individual food items such as batch-cooked meats, rice, or oats.
Ensure you have proper kitchen equipment.
This is an added expense, but so worth it. If you regularly use kitchen items that make your life easier or help you to reduce dining out, take care of these items. Invest in a knife sharpener and regularly use it. Invest in an immersion blender to make sauces, ailoi, or creamy soups. Invest in a coffee blender and French press if boujee coffee is your thing. Invest in some storage containers (that won't break down in the dishwasher after a few uses) to more easily prep, store, and see the food in your fridge.
Have a frozen meal on hand for emergencies.
I got this tip from the Frugalwoods' blog post on their guide to frugal, healthy eating. Life happens and you can't plan for everything, which is why they have frozen pizzas stashed away in their freezer. I've taken this tip and gotten in the habit of stashing away a few frozen dinners (such as pot pies or chicken stir-fry) that can be made quickly. If I use one during the week, I make a note to myself to restock during my next grocery run. Buying frozen, pre-made food is definitely more expensive than homemade, but far less expensive than takeout.
Don't be afraid to ask for help.
If you live with other people, recruit help around decision-making for meal plans, have someone grocery shop with you, or delegate tasks completely if they are a pain. If you have the means and it fits your budget, feel free to pay for a meal service or a cook. Find ways to streamline the process. We need to eat to survive, and sometimes we need help in feeding ourselves.
Enjoy the process.
This step should be easy if you already enjoy meal planning, find delight in cooking, or just love eating good food. If anything food-related feels more like a chore than a joy, find ways to boost the pleasure factor. Play good music when meal planning or cooking. Fix a favorite drink or appetizer while prepping. Mindfully savor each bite.
Bon appétit!
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