If you’re looking to get healthy, don’t know how to cook, and want to save money, meal planning can be a game changer. Here’s a step-by-step guide to help you get started:
Aim for whole foods, minimally processed.
Whole foods are as close to their natural state as possible. They are unrefined and unprocessed, retaining their original nutrients and fiber. Examples include unprocessed meats, fresh fruits, vegetables, whole grains, etc…
Minimally processed foods have undergone slight processing but still maintain most of their natural qualities. This might include cooking, freezing, or drying, but they don’t have added sugars, unhealthy fats, or artificial ingredients. Examples include canned vegetables (without added sugars or salt), frozen fruits, and whole-grain bread.
On the contrary, try to avoid heavily processed foods. Heavily processed foods are significantly altered, often containing additives and preservatives (e.g., sugary snacks, instant noodles, processed meats). These foods are usually high in added sugars, unhealthy fats, and sodium. They also typically contain artificial ingredients and preservatives and are lower in nutrients compared to whole foods.
As there is no formal definition of what a whole food is, a general rule of thumb is to consume foods that contain less than five ingredients, but preferably just one or two ingredients.
Start with the staples.
Staple foods are basic food items that are commonly consumed and provide a significant portion of a population's diet. These foods are usually affordable, accessible, and versatile, forming the foundation of many meals. Break your foods into the 5 basic food categories: Fruits, Vegetables, Grains, Protein Foods, and Dairy.
Here are some examples:
Fruits: Apples, Bananas, Oranges, Berries
Vegetables (and legumes): Potatoes, carrots, onions, beans.
Grains: Rice, Wheat (bread, pasta), Corn, Oats.
Protein Foods: Chicken, Fish, Beef, Eggs, Tofu.
Dairy (or alternatives): Milk, Yogurt, Cheese, Plant-based milk (e.g., almond, soy).
Don’t forget your fats/oils/spices: Olive oil, Butter, Nuts and seeds, Salt, Pepper, etc…
Obviously, it should be foods you will actually eat.
Grocery shopping can be an overwhelming experience, especially with so many options available. However, one of the most important tips for maintaining a simple and healthy diet is to shop for foods you actually eat.
When you purchase foods you don’t enjoy or won’t use, they often end up expired, and in the trash. By sticking to items you know you’ll consume, you help reduce waste and save money in the process. When your pantry and fridge are stocked with foods you enjoy, you’re more likely to cook at home and choose healthier options rather than reaching for convenience foods or takeout.
Shopping for foods you actually eat also simplifies meal planning. When you know what you like, you can create a focused shopping list, making the grocery trip quicker and less stressful.
Keep it cheap. Buy frozen, buy canned, and buy in bulk.
Purchase non-perishable items in bulk to save money in the long run.
Canned and frozen foods offer several advantages:
1. Long Shelf Life - Both canned and frozen foods have extended shelf lives, reducing food waste and allowing you to stock up without worrying about spoilage.
2. Convenience - They’re quick and easy to prepare, making meal prep simpler and more efficient, especially on busy days.
3. Nutrient Retention - Many canned and frozen foods are processed at their peak ripeness, preserving essential nutrients. Frozen vegetables, for example, can be as nutritious as fresh ones.
4. Cost-Effective - Canned and frozen options are often more affordable than fresh produce, especially out of season, helping you save money.
Keep it simple.
Start with ingredients, then make meals - Or vice versa, start with meal, and list out your ingredients. Honestly, you can go either way here. Try making multiple meals using the same ingredients.
Choose Simple Recipes - Look for quick and easy recipes with fewer ingredients and steps to reduce complexity. For example:
One-Pan Chicken and Veggies
2 boneless, skinless chicken breasts
2 cups mixed vegetables (e.g., bell peppers, broccoli, carrots)
2 tablespoons olive oil
1 teaspoon garlic powder
Salt and pepper to taste
Vs.
Chicken Tikka Masala
- 1 lb (450g) boneless, skinless chicken thighs or breasts, cut into bite-sized pieces
- 1 cup plain yogurt
- 2 tablespoons lemon juice
- 2 tablespoons vegetable oil
- 4 cloves garlic, minced
- 1 tablespoon ginger, minced
- 2 teaspoons ground cumin
- 2 teaspoons ground coriander
- 2 teaspoons garam masala
- 1 teaspoon turmeric
- 1 teaspoon chili powder (adjust for spice level)
- Salt to taste
Sauce:
- 2 tablespoons vegetable oil or ghee
- 1 large onion, finely chopped
- 4 cloves garlic, minced
- 1 tablespoon ginger, minced
- 2 green chilies, slit (optional)
- 1 can (15 oz) crushed tomatoes
- 1 cup heavy cream or coconut milk
- 1 tablespoon ground coriander
- 1 tablespoon ground cumin
- 2 teaspoons garam masala
- Salt to taste
- Fresh cilantro, for garnish
Embrace Simple Seasonings - Use basic spices and herbs to enhance flavor without complicated recipes. Salt, pepper, garlic powder, etc… You can experiment with premade blend seasonings for chicken, steak, and vegetables to keep your spice rack from overflowing.
Use Ready-Made Sauces or Marinades - Incorporate store-bought sauces or marinades to add flavor quickly without extra effort. Look for simple, whole food ingredients. Avoid sauces with long lists of artificial additives or preservatives. Choose sauces that fit your taste preferences and can be used in a variety of meals.
Invest in Time-Saving Appliances - Utilize Foreman Grills, rice cookers, air fryers, etc… to simplify cooking and reduce active cooking time. Keep your kitchen organized with frequently used items easily accessible to streamline cooking.
Batch Cook and Freeze or Meal Prep - Prepare larger portions and freeze or refrigerate leftovers for quick meals later. Establish specific days for meal prepping or cooking to create a routine and reduce last-minute stress.
By adopting these strategies, you can make cooking simple, healthy, more enjoyable and less time-consuming!
Don’t worry, I wouldn’t leave you hanging without an example of how to put this all together.
Summary
Finally, remember that meal planning is a journey, not a destination. It’s about finding what works best for you and making gradual adjustments to suit your lifestyle. Start small, perhaps with planning just a few meals a week, and gradually build from there. The key is consistency and making it a sustainable part of your routine. With a bit of practice, you'll not only save money and time but also nourish your body with delicious, wholesome foods. So, dive in, experiment with different recipes, and enjoy the process of creating a healthier, more budget-friendly way of eating. Happy meal planning!
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