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The art of meal planning: How to save time, money, and reduce food waste

The art of meal planning: How to save time, money, and reduce food waste

Meal planning is the process of deciding what meals you will eat for a certain period of time, usually a week. It can help you save time, money, and reduce food waste.

Here are some tips for meal planning:

  • Start by taking stock of what you already have on hand. This will help you avoid buying things you don’t need.
  • Think about your schedule for the week. What days will you be busy and need quick and easy meals? On what days will you have more time to cook?
  • Plan your meals around a variety of proteins, fruits, vegetables, and whole grains. This will help you ensure that you are getting a balanced diet.
  • Make a shopping list based on your meal plan. This will help you avoid impulse purchases at the grocery store.
  • Cook extra food on days when you have more time to cook. This way, you will have leftovers for quick and easy meals on busy days.

Here are some additional tips for meal planning:

  • Use a meal planning template. There are many different meal planning templates available online and in cookbooks. Using a template can help you get started and stay organized.
  • Involve your family in the meal planning process. This is a great way to get everyone on board and make sure that everyone has something they want to eat.
  • Be flexible. Things don’t always go according to plan, so be prepared to adjust your meal plan as needed.

Meal planning can take a little bit of time upfront, but it is worth it in the long run. By following these tips, you can save time, money, and reduce food waste.

Here is an example of a weekly meal plan:


  • Oatmeal with berries and nuts
  • Yogurt with fruit and granola
  • Eggs with toast and avocado


  • Leftovers from dinner
  • Salad with grilled chicken or fish
  • Sandwich on whole-wheat bread with lean protein, vegetables, and cheese


  • Monday: Salmon with roasted vegetables
  • Tuesday: Chicken stir-fry
  • Wednesday: Lentil soup
  • Thursday: Pasta with tomato sauce and meatballs
  • Friday: Pizza night (make your own or order from a local pizzeria)
  • Saturday: Roast chicken with mashed potatoes and green beans
  • Sunday: Spaghetti with pasta sauce and salad

This is just a sample meal plan, and you can adjust it to fit your own dietary needs and preferences.