How to Meal Plan on a Budget


A bit of careful planning before you hit the grocery store can make your money stretch a long way.

Meal planning helps to make the most of your time and money.

Check out my step-by-step plan below to see how easy it is make great meals on a limited budget.

  1. Get out a calendar, a notepad, and a pen. I like to use a large weekly calendar so I have big blocks to write in.
  2. Fill in any plans you know about. (ie. Soccer on Tuesday at 6 pm). Block off any days you know you won’t be home to eat. Take special note of any days you plan to entertain.
  3. Have a quick peek in your fridge, freezer, and pantry to see if there are anyfoods that need used up this week. Take a mental note or jot them down in your notepad.
  4. Gather your favorite recipes– your binder of tried-and-true recipes, your prized cookbook, your Pinterest boards, or whatever form you keep your favourites in.
  5. Check out the weekly food specials from stores in you area. Circle any stand-out specials, especially on meats or vegetables.
  6. Refer back to your recipes and see what recipes use ingredients that are also on sale this week. (For example, if you enjoy lime beef stew and you notice that beef, canned tomatoes and limes are on sale- this is definitely the week to have it!) Also check which recipes would use up ingredientsyou already have that “must-go” this week.
  7. Once you pick a recipe to make, write it on the calendar.
  8. Make a shopping list. Write down the name of each store you plan to shop at. Underneath, write down any sale or regular-priced items you plan to buy there.
  9. Repeat until you’ve filled in all your meals, accounting for using up leftovers.
  10. At the end, you will have a completed shopping list, organized by store. You will be ready to take advantage of all the best sales AND you will haveyour whole week’s menu planned. Now that deserves a pat on the back!


I tend to breeze through most of the grocery flyers for my area, but I never shop at more than 2 to 3 stores each week. There is a point of diminishing returns on shopping the weekly specials. There is just no point in running around (wasting gas, time and energy!) to save 20 cents on broccoli.


5 thoughts on “How to Meal Plan on a Budget

  1. Candice says:

    My coworker is relentless with price matching. She goes to one store only ensuring they price match any additional sales from other stores and saves so much each week!! I really need to get on board with that!!


    • Lauren says:

      I’d love to learn all her secrets! Price-matching takes a bit of planning (and courage at the cash!!) but it is definitely worth it. I need to do it more too.


  2. Laura says:

    Download the flipp app. It makes price matching a breeze. I do it all the time. The app also has the feature where you put in your grocery list and it shows you all the sales for that item.


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