Introduction
Let’s face it – food prices in the UK have gone up, and if you're trying to stay on top of your grocery bills, meal planning is one of the smartest moves you can make. It's not just about saving money – it also helps cut down on food waste and last-minute takeaways.
Whether you’re cooking for one, feeding a family, or juggling a busy schedule, here’s how you can plan your meals each week without blowing your budget.
1. Start with a Budget That Works for You
First things first – how much can you actually spend on food? Some people manage on £30 a week, others need a bit more. What matters is being realistic about your income and food needs.
📝 Quick tip: Keep an eye on what you spend each week for a month. That’ll give you a rough idea of your average grocery bill.
2. Check What You Already Have
Before planning your meals, take a proper look through your fridge, freezer, and kitchen cupboards. You might be surprised by how many meals you can make with what you already own.
Leftover veg? Make a stir-fry. Half a bag of rice? Add some beans and spices, and you’ve got dinner sorted.
3. Keep Your Recipes Simple and Budget-Friendly
You don’t need fancy ingredients or complicated meals. Stick to easy, affordable recipes using basic ingredients like pasta, tinned tomatoes, eggs, frozen veg, and lentils.
Here are a few cheap and cheerful ideas:
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Baked potatoes with cheese and beans
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Veggie curry with rice
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Egg fried rice with leftover veg
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Pasta with a simple tomato and garlic sauce
4. Always Shop with a List
This might sound obvious, but shopping with a list makes a big difference. It helps you stay focused, avoid impulse buys, and make sure you only get what you actually need.
💡 Top tip: Plan your meals, write your list, then check if any supermarket has offers on what you need. Apps like Trolley.co.uk are great for this.
5. Batch Cook and Freeze Leftovers
Cooking in bulk can save you time, energy, and money. If you’re making chilli, pasta bake, or stew—double the recipe and freeze the extra portions for another day.
You’ll thank yourself when you're too tired to cook but still want a homemade meal.
6. Be Smart About Leftovers and Expiry Dates
The UK wastes a shocking amount of food every year – a lot of it still perfectly edible. Learn the difference between “Use By” and “Best Before” dates, and don’t be afraid to get creative with your leftovers.
🍞 Example: Stale bread? Toast it or turn it into breadcrumbs.
🥕 Leftover veg? Make soup, stew, or a quick stir-fry.
7. Keep a Few Emergency Meals on Hand
Even with a plan, life gets busy. Keep a few backup ingredients ready – things like pasta, baked beans, frozen veg, and eggs can be turned into quick, no-fuss meals in minutes.
Final Thoughts
Meal planning doesn’t mean eating boring food or spending hours in the kitchen. With a bit of prep and smart shopping, you can eat well and still save money – all while cutting down on waste.
Start small. Maybe plan just 3–4 meals for the week and build from there. Over time, it becomes a habit – and your bank balance (and food bin) will show the results.