Meal Planning Saves Money
“Meal planning isn’t just about organization—it’s about saving time, money, and reducing food waste. If you’ve ever stared into your fridge wondering what to cook, or worse, spent money on last-minute takeout, this lesson is for you!”
Why Meal Planning Saves Money
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Helps avoid impulse grocery shopping (less money spent on unnecessary items).
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Ensures you use up ingredients efficiently (no wasted food = no wasted money).
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Reduces the temptation to eat out, which is far more expensive than cooking at home.
✅ Example: Planning 5 meals in advance using pantry staples can cut grocery bills by 30-50% compared to buying pre-packaged meals or ordering takeout.
Strategy 1: Create a 5-Ingredient Base Meal Plan (5-7 minutes)
“The key to meal planning is simplicity. Choose 5 staple ingredients that can be used in multiple meals.”
👉 Step 1: Choose 5 Base Ingredients
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Grain: Brown rice, quinoa, oats
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Legume: Lentils, black beans, chickpeas
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Vegetables: Sweet potatoes, frozen spinach, carrots
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Healthy Fat: Flaxseeds, sunflower seeds, tahini
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Flavor Boosters: Garlic, onion, spices, lemon juice
👉 Step 2: Plan Multiple Meals Using These Ingredients
| Meal | Ingredients Used |
|---|---|
| Lentil Soup | Lentils, carrots, onion, garlic, spices |
| Quinoa Salad | Quinoa, chickpeas, lemon juice, sunflower seeds |
| Oatmeal | Oats, flaxseeds, banana, cinnamon |
| Sweet Potato Bowl | Sweet potatoes, black beans, spinach, tahini |
| Stir-Fry | Brown rice, chickpeas, frozen veggies, garlic |
✅ Tip: Rotate seasonings and sauces to keep meals exciting and different without extra spending.
Strategy 2: Batch Cooking Like a Pro (5 minutes)
“Batch cooking is the secret to saving time and never having to cook from scratch every night.”
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Cook grains & legumes in bulk (Make enough for 3-4 meals).
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Chop & prep veggies in advance (Store in airtight containers).
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Make sauces & dressings ahead of time (Homemade tahini dressing, hummus).
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Freeze portions for easy grab-and-go meals.
✅ Example: Cook a big batch of quinoa on Sunday → use it for salads, grain bowls, and stir-fries throughout the week.
✅ Bonus Hack: Double your recipe and freeze half for later!
Strategy 3: The $5/Day Meal Plan Challenge (5 minutes)
“Can you eat WFPB-GF for just $5 per day? Yes, and I’ll show you how!”
Prices vary by state, so don’t hold me to it if you live in an expensive state like New or California. But you get the point.
👉 Day 1 Example ($5 Total):
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Breakfast: Oatmeal with flaxseeds & banana ($1)
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Lunch: Lentil soup with brown rice ($2)
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Dinner: Quinoa & chickpea stir-fry ($2)
💡 Challenge: Try this for 7 days! Track your grocery costs and share your savings in the community.
✅ Tip: Buying in bulk and cooking at home makes eating nutritious and affordable.
Final Takeaway & Homework (3 minutes)
✅ Recap:
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Plan meals around 5 staple ingredients to keep costs low.
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Batch cook grains, legumes, and veggies for quick, affordable meals.
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Try the $5/day challenge and see how much you can save!
🎯 Homework:
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Create a 3-day meal plan using only 5 core ingredients.
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Batch cook one grain and one legume this week.
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Join the discussion: Share your best meal-prep tip with the community!
WORKBOOK: MODULE 3 – Smart Meal Planning & Batch Cooking
1. List Your 5 Budget-Friendly Ingredients:
2. Plan 3 Meals Using These Ingredients:
| Meal | Main Ingredients Used |
|---|---|
| Breakfast | ______________________ |
| Lunch | ______________________ |
| Dinner | ______________________ |
3. Batch Cooking Checklist:
✅ I cooked a batch of:
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Brown Rice/Quinoa
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Lentils/Beans
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Chopped Veggies
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Sauce/Dressing
4. Try the $5/Day Meal Challenge:
| Day | Breakfast | Lunch | Dinner | Total Cost |
|---|---|---|---|---|
| 1 | __________ | __________ | __________ | __________ |
| 2 | __________ | __________ | __________ | __________ |
| 3 | __________ | __________ | __________ | __________ |
🎯 Reflection: What was the hardest part of meal planning? What was the easiest?
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Need extra help? Join our live meal-planning Q&A session!
