How to Save Thousands of Dollars a Year by Meal Prepping

Meal prepping is the practice of planning, preparing, and sometimes cooking several days’ worth of meals ahead of time. It can be a helpful tool for anyone who wants to eat healthily, save money, and reduce stress around mealtime. In this article, we will explore some of the benefits of meal prepping and how much you could save by doing it.

Benefits of Meal Prepping

Some of the benefits of meal prepping are:

• It can help you save money by reducing food waste, avoiding impulse purchases, and taking advantage of bulk buying and seasonal produce. According to one study, Americans waste about 31% of their food supply, which amounts to $161 billion per year. By meal prepping, you can use up the ingredients you buy and avoid throwing away spoiled or expired food. You can also save money by avoiding eating out, which is usually more expensive and less healthy than home-cooked meals. One study found that less than 0.1% of restaurant meals were of ideal quality, meaning they did not have a variety of fresh fruits and vegetables, whole grains, fish, lean poultry, and nuts, nor did they consistently limit sugary drinks, sweets, and processed meats. By meal prepping, you can control the ingredients and portions of your meals and ensure they meet your nutritional needs and preferences.
• It can save you time by reducing the number of trips to the grocery store, the amount of cooking and cleaning, and the stress of deciding what to eat. By meal prepping, you can shop for groceries once a week or less, and have most of your cooking done in one or two sessions. You can also use convenient tools like slow cookers, pressure cookers, or air fryers to make your meals with minimal effort and supervision. You can also store your meals in reusable containers and heat them up in the microwave when you are ready to eat. This way, you can avoid spending time and energy on cooking and cleaning every day, and have more time for other activities or relaxation. You can also reduce the stress of choosing what to eat, especially when you are hungry, tired, or busy. By meal prepping, you can have a variety of meals ready to go, and avoid the temptation of unhealthy or expensive options.
• It can improve your diet quality and variety by helping you stick to a healthy eating plan, and allowing you to try new recipes and ingredients. By meal prepping, you can plan your meals ahead of time, and make sure they are balanced and nutritious. You can also follow specific dietary guidelines or preferences, such as weight loss, diabetes-friendly, keto, vegetarian, or gluten-free. You can also experiment with different cuisines, flavors, and spices, and discover new dishes and foods that you enjoy. One study found that individuals who plan their meals are more likely to have better adherence to nutritional guidelines as well as increased food variety.

How Much You Could Save by Meal Prepping

The exact amount of money you could save by meal prepping depends on several factors, such as your current spending habits, your food choices, your portion sizes, and your location. However, some estimates suggest that meal prepping can save you anywhere from $20 to $100 per week, or more, depending on how much you usually spend on food.

For example, if you currently eat out for lunch every weekday, and spend an average of $10 per meal, you could save $50 per week by meal prepping your lunches instead. If you also eat out for dinner twice a week, and spend an average of $15 per meal, you could save another $30 per week by meal prepping your dinners instead. That adds up to $80 per week, or $320 per month, or $3,840 per year.

Of course, meal prepping is not free, and you still have to pay for the groceries, the containers, the electricity, and the time. However, these costs are usually much lower than the costs of eating out or buying ready-made meals. For example, one comparison found that meal prepping for one week cost around $75, while buying the same meals from a grocery store cost around $130, and ordering the same meals from a delivery service cost around $190. That means meal prepping saved $55 to $115 per week, or $220 to $460 per month, or $2,640 to $5,520 per year.

As you can see, meal prepping can save you a significant amount of money and time, while also improving your diet quality and variety. If you are interested in trying meal prepping, here are some tips to get you started:

• Start small: Aim to create enough meals for 2-3 days of the week, and see how it works for you. You can gradually increase the number of meals and days as you get more comfortable and confident with meal prepping.
• Choose simple and versatile recipes: Look for recipes that are easy to make, use common ingredients, and can be adapted to different tastes and preferences. You can also use the same base ingredients, such as chicken, rice, or beans, and vary the sauces, spices, and toppings to create different meals.
• Use a meal planner and a grocery list: Plan your meals ahead of time, and write down the ingredients and quantities you need. This will help you avoid buying unnecessary or excess items, and save you time and money at the store.
• Invest in good containers and labels: Use containers that are durable, leak-proof, microwave-safe, and freezer-safe. You can also use different sizes and shapes to fit different types of meals and portions. Label your containers with the name and date of the meal, and any other relevant information, such as reheating instructions or allergens.
• Have fun and be creative: Meal prepping does not have to be boring or repetitive. You can experiment with new recipes and ingredients, and enjoy the process of cooking and eating your meals. You can also invite your friends or family to join you, and share your meals and tips with them.

References

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2. Rehm, C. D., Peñalvo, J. L., Afshin, A., & Mozaffarian, D. (2016). Dietary intake among US adults, 1999-2012. Jama, 315(23), 2542-25532
3. Ducrot, P., Méjean, C., Aroumougame, V., Ibanez, G., Allès, B., Kesse-Guyot, E., … & Péneau, S. (2017). Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults. International journal of behavioral nutrition and physical activity, 14(1), 1-123
4. Watsky, D. (2021, September 16). Meal Kits vs. Grocery Shopping: Which Is Cheaper in 2023? CNET5