How Do I Plan Meals? – A Food Budgeting Series – Article 1

Planning meals is a personal process—what works for one person may not work for another. Finding a system that fits your lifestyle, preferences, and budget often takes trial and error. Whether cooking for one or feeding a family, having a plan can help reduce stress, save money, and make mealtimes more enjoyable. Below you will find a list of meal planning strategies – while this list is not exhaustive, it offers a starting point.

Meal Planning Strategies

Here are five practical approaches to meal planning:

• Plan Around Weekly Sales Ads
  Check your grocery store’s weekly ad to build your meals around what’s on sale. This strategy can help you save money and introduce variety into your weekly menu.
  Pros:
  • Helps reduce grocery costs
  • Encourages seasonal and promotional variety
  • Can inspire new meal ideas based on discounted items
• Rotate a Set of Favorite Meals
  Choose 10–15 meals your household enjoys and rotate them weekly. For example, “Taco Tuesday” could feature chicken for one week and shrimp for the next. This method simplifies decision-making and ensures you always have ingredients on hand.
  Pros:
  • Simplifies planning
  • Adds consistency with room for variation
  • Reduces food waste by using familiar ingredients
• Use a Meal Prep Cookbook
  Find a cookbook that aligns with your tastes and cooking style. Whether you prefer quick meals, batch cooking, or plant-based recipes, there’s a resource for you. Cookbooks can also help you learn new techniques and expand your recipe collection.
  Pros:
  • Offers structure and inspiration
  • Can help streamline grocery shopping
  • Encourages trying new meals
• Leverage AI Meal Planning Tools
  Use apps or online tools that generate meal plans based on your favorite store, pantry inventory, cravings, or dietary needs. You can even upload your favorite recipes to personalize your plan.
  Pros:
  • Saves time
  • Customizable and convenient
  • Great for busy schedules or specific dietary goals
• Use a Physical or Digital Meal Planner
  If you already use a planner, add a section for meal planning. Set aside time each week to write out your meals, list ingredients, and plan for leftovers. This can help you stay organized and avoid last-minute decisions.
  Pros:
  • Keeps you organized
  • Helps reduce food waste
  • Makes grocery shopping more efficient

Summary

Meal planning isn’t always easy—life gets busy, and sometimes it feels overwhelming. Some weeks will go smoothly, others may not. The key is to keep trying different methods until you find what works best for you. Flexibility is essential; even small steps toward planning can make a big difference.

This Food Budgeting Series is designed to guide you through the essentials of meal planning, budgeting for groceries, prepping meals, and more. If you want to budget more than your food, please visit: New Year New Budget or at https://blogs.ifas.ufl.edu/stlucieco/2025/01/08/new-year-new-budget/.

Next up in the series: How Do I Know If I’m Spending Too Much on Food?

Featured Image: UF/IFAS Photo by Camila Guillen

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