What if one small habit could help you cut down on food waste while also saving time and money? Weekly meal planning does exactly that. With a bit of preparation, you can make smarter choices in the kitchen and get the most out of every ingredient. Let’s look at some easy tips to begin.
Check your fridge first!
The first step in meal planning is to take stock of what you already have. It’s worth checking what’s in the fridge, pantry, and freezer. It’s important to check the expiration dates on these items so you can prioritise using up ingredients that are about to expire! These items can inspire your cooking while helping you save money at the same time.
Wasteless hack: There are two types of expiration dates you’ll find on packaging: the “best before” date and the “use by” date. Pay close attention to the latter, as these items should not be consumed after their expiration date.
What’s your favourite food?
Perhaps the only downside to meal prep is that you end up eating the same food over and over again. Using recipes that have worked well for you in the past can help with this problem. Let’s make a list of these meals so even when you’re short on ideas or time, you’ll always have something to fall back on.
What’s the schedule?
Consider how many people you’ll be cooking for. Planning meals for one is relatively simple, as you only need to account for your own schedule, while cooking for a family can be more complex. Keeping a family calendar can help you stay on top of everyone’s activities and make it easier to plan how many meals you’ll need throughout the week.
Make the right portions!
With a little practice, you’ll soon get a sense of how much food you and your family need. And if you’re ever unsure, you can always rely on our portion calculator for guidance.
When should you cook?
It’s helpful to plan ahead and decide when you’ll have time to cook. Preparing meals for several days usually takes around 2–3 hours, though this can vary depending on the dishes. A good approach is to set aside two or three regular cooking slots each week—such as Sunday afternoon or Wednesday evening—so you can plan and prepare your meals more efficiently.
Stick to your list!
Create a shopping list based on the ingredients you need for your planned meals, and try to stick to it. If you don’t have any ingredients at home that need using up, weekly sales flyers can be a great starting point for planning your menu, helping you pick up ingredients at a lower cost. Seasonal fruits and vegetables are also excellent inspiration when deciding what to cook.
Use up everything!
When planning meals, our mindset around cooking and ingredients plays an important role in reducing food waste. The “nose-to-tail” (or whole-ingredient) approach encourages us to use as much of each ingredient as possible, rather than focusing only on certain parts. Broccoli stems, cauliflower leaves, chicken bones, and even Parmesan rinds can all become valuable additions in your kitchen – whether in soups, stocks, side dishes, or seasonings. By cooking this way, we not only reduce waste but also save money and discover new flavours!
Remember the 2-hour rule!
Leaving food on the counter for more than two hours raises food safety concerns as bacteria can spread quickly at room temperature. Also prioritise meals that spoil more quickly and enjoy them earlier in the week. If you’ve prepared a large batch of something (like soups or stews), portion it out soon after cooking to help it cool faster. Placing the pot in cold—or even iced—water can speed up the cooling process further, allowing you to refrigerate it sooner.
Wasteless hack: The temperature of your refrigerator matters too! Ideally, it should be kept between 0–5°C to make sure your meals will stay safe and fresh!
If your week doesn’t go as planned…
When plans change, freezing is a great way to save leftovers. Most cooked meals freeze well, especially when portioned in advance, which makes them quicker to defrost and easier to manage later. Be sure to label everything with the contents and date before freezing. While freezing extends shelf life, quality can start to decline after 4–5 months, so it’s best not to store food indefinitely. Try to incorporate frozen leftovers into your meal plans in the weeks and months ahead.
If you try just one tip…
Take a close look at your family’s weekly schedule and realistically estimate how many portions you’ll need and plan accordingly.
Let’s remember that meal planning isn’t about following strict rules, but rather a flexible guide. Not every meal or day will go exactly as planned, and that’s perfectly fine. What matters is adapting as you go, while keeping food waste low and making everyday life a little easier.