MEAL PLANNING: BUDGETING

 Plan meals ahead of time  Takes less time than multiple trips to grocery store  Think about your schedule  Plan meals based on ingredients on hand  Check to see if you have items in refrigerator/pantry  Use ingredients that are expiring soon BEFORE YOU SHOP

 Check grocery ads  Base meals on food items on sale  Find the best deals  Make a list  Keep in a central area  Organize list based on store layout  Eat a snack  Avoid shopping when hungry BEFORE YOU SHOP

Where do you shop?  Large & chain stores  Non-perishable food items may be less expensive at these locations  Smaller markets  Produce and perishable items may be less expensive WHILE YOU SHOP

 Keep your shopping list handy and stick to your list!  Try to shop the perimeter of the store  Avoid packaged foods in center aisles  Cut and chop foods yourself  If you are running into the store for a particular item, do not be tempted to purchase items you pass along the way WHILE YOU SHOP

“The average shopper spends 40% more on impulse purchases when shopping without a list”

 Take advantage of sales  Best for pantry items like pasta or canned goods  Buy in bulk  Buy bulk items with a friend and split contents & cost WHILE YOU SHOP: BUY IN BULK!

Coupons:  Ask for rain check if store is out  Check to see if stores double coupons  Be careful- off brands may still be cheaper WHILE YOU SHOP: COUPONS

 Purchase fruits and vegetables in season  Or purchase frozen if out of season  Buy generic brands  If you can finish before expiring, purchase larger containers of dairy items  Purchase bricks of cheese & shred yourself WHILE YOU SHOP: STRETCHING YOUR $$

 Less tender cuts of meat are cheaper  Chuck, round, flank, brisket  Marinate or cook with liquid in slow cooker  Prepare items yourself as opposed to convenience items  Hamburgers, kabobs, etc. WHILE YOU SHOP: STRETCHING YOUR $$

Frugal foods:  Eggs  High in protein, less than $2 a dozen  Potatoes  High in fiber, vitamin C, and potassium  Can bake, boil, roast, add to casserole/soup  Rolled oats  4 grams dietary fiber & about $0.14 per cup  Beans  $0.23 per serving  Peanut butter  High in protein  Canned tuna  High in protein & vitamin D  Sandwiches, salads, casseroles WHILE YOU SHOP: STRETCHING YOUR $$

 The unit price tells you the cost per ounce/pound/quart, etc.  Use to compare foods of different sizes and brands  Look on the shelf edge under the product WHILE YOU SHOP: UNIT PRICING

 Divide large packages and freeze for future use  Prepare meals in advance, on days when you have time  Double or triple recipes and freeze meal-sized containers of soups/casseroles AT HOME

 Try a few meatless meals by featuring beans and peas  Try “no-cook” meals like salads  Make breakfast for dinner! AT HOME

Incorporate leftovers into a meal later in the week  Use leftover chicken/turkey in casseroles, soups, chili, stir-fries, or tacos  Use leftover brown rice in soups and casseroles or cooks brown rice with vegetables and beaten egg  Add leftover cooked or raw vegetables to salads, omelets, or casseroles.  Mix leftover fresh or canned fruit with yogurt, cottage cheese, or oatmeal AT HOME: LEFTOVERS