How to Meal Plan - Monthly Meal Planning on a Budget Made Easy

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Meal Planning for a Month Tips – The “MEAL PREPS” Hack

Ever heard about monthly meal planning with the “MEAL PREPS” process? I’m pretty sure you haven’t because I invented it! Well… at least my version of it.

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To be completely safe, I’ll call it The Fugal Mom’s MEAL PREPS Process! That does have a nice ring to it! Patent pending…

Potential lawsuits and copyright infringements aside, I’m here to discuss some delicious, easy, budget friendly recipes. And the planning tips associated with them.

Planning tips so simple that they’d roll right off the top of your head! Trust me!

This approach to monthly meal planning is a game changer! It takes all the guess work out, guarantees that you have enjoyable meals. And it’s fun and easy! Not to mention budget friendly!

Monthly Meal Planning with the MEAL PREPS Budget Guide

While staring at my monthly meal planning printable sheet, next to the list of required school supplies that I made for my kids, I found myself staring at the words “Meal Prep”.

What meals can I “prep” that are yummy enough that my kids and everyone else in my family would enjoy? Without fuss!

What can I “prep” that’s fast and easy enough that could fit into a busy schedule of work, adulting and side hustling?

What can I “prep” for the month that’ll be so cheap that I’d be able to afford these school supplies and all the other bills?

Turns out that the answer was right there staring at me! M-E-A-L – P-R-E-P!

MEALS that are EASY, AFFORDABLE and LOVABLE using:

P – Protein

R – Rice

E – Easy Recipes

P – Potatoes / Pasta / Pizza / Preferred Sides

S – Simple Seasonings, Salt & Support Ingredients

I had to throw in the “S” at the end as a reminder to keep it simple! And to cover the small extras.

This is literally all we cook to save money, while still enjoying our food! Voila! MEAL PREPS!

Stick to monthly meal planning with the MEAL PREPS guide and you’d have no problems whatsoever!

How to Meal Plan with the “MEAL PREPS” Guide

Let’s make some Meals that are Easy, Affordable and Lovable with the following items:

P – Protein

Select your protein of choice. Whether it’s beef, pork, chicken, turkey, seafood or processed meats like bacon and sausages… The choice is yours.

If you are flexible with regards to your diet, this is where you can save a ton. Purchase proteins based on prices. Get creative and substitute whenever you can, just for the sake of scoring on a deal.

Recently, I noticed that ground turkey was considerably cheaper than ground beef. And the taste difference was also negligible. When it came to fitting into my recipes that is.

Guess whose spaghetti is now being paired with turkey Bolognese instead of beef? I also scored a deal on some pork. When sliced thinly, it makes the perfect pizza topping! And have you ever tried pork tacos? Yes please!

Get creative and you could save a lot of money! It’s amazing how little you can spend while still enjoying your food.

With the recent volatility of egg prices, I’ve been trying to steer away from it. However, if you get a good deal… by all means feel free to include them in your meal ideas and recipes.

R – Rice

Rice pairs well with everything! Especially when you’re trying to save money. They trick is to have a few different easy rice recipes up your sleeve.

From simple steamed rice to Cajun dirty rice, vegetable rice and Chinese style fried rice, there are several super simple rice recipes that could add variation and satisfaction to your monthly meal planning.

Also, the slightest addition of extra seasonings, herbs and spices… or variation to their ratio, creates a whole new masterpiece of a side dish. Rice is extremely flexible!

E – Easy Recipes

Keep cooking simple! There’s a lot going on in your life and you don’t need to be spending hours a day in the kitchen. This is easier than you may think.

Once you’ve followed our MEAL PREPS guide a few times, you’d be completely sold. Don’t worry, we’ve got you covered. We’ve included some easy recipes and a breakdown of monthly meal planning ideas, a little further down.

P – Pasta / Potatoes / Pizza / Preferred Sides

Have a few easy to make side dishes, that your family enjoys, at your fingertips at all times. You can then rotate them to give some variety to the meals.

With pasta and potatoes, you literally have dozens of budget friendly options to choose from. There is so much flexibility there!

Pizza is also super easy and cheap to prepare at home. And everyone loves it! I’m not talking about the pre-made frozen stuff by the way.

Pizza is too fun and easy to make at home, to be wasting away your money on those inferior options. You’d be picking up pizza ingredients! The recipe and instructions are included in this post.

If there are any other special requests for sides that your family has, be sure to consider them under the “preferred sides” inclusion. That’ll be stuff like frozen vegetables, fresh veges, broccoli, asparagus, etc. The details are up to you and your budget!

S – Simple Seasonings, Salt & Support Ingredients

Emphasis on the SIMPLE! Because cooking does not need to be hard or complicated! I don’t think I’ve ever made a meal that my family didn’t enjoy. Ask me to replicate it exactly… that’s another story!

Why? Because I’m not a professional chef by any means. My cooking talents are mediocre at best. And I don’t measure seasonings and spices! And it always tastes good!

I put a little of what I have. Within certain limits obviously! For the most part; pepper and salt is all you need. And you won’t add pepper if your dish clearly needs salt.

It’s amazing how a little common sense and a big desire to save money can do wonders for your confidence in the kitchen.

Onion, garlic, chilli powder, cayenne pepper, oregano, paprika and all those other herbs and spices are great in their own right. But very unnecessary in a frugal kitchen!

You can purchase them ever so often, if your budget permits. And they should last a while stored in your cupboard or pantry. However, you definitely don’t need to be buying them specifically for any one particular meal.

Support ingredients would be basic necessities like milk, cheese, flour, mayo, pasta sauce, bread and whatever other budget friendly ingredients that you utilize on a regular basis.

Items like cereal and eggs may or may not be included here. That’s your call and based on your personal preferences. As for the meal plan ideas that we’ve included, these items are not necessary.

Budget Monthly Meal Plan Ideas with “MEAL PREPS”

These budget meals are enjoyable and extremely frugal. Stick to this meal plan and you’d be guaranteed to save hundreds each month, while spending minimal time in the kitchen. And having delicious meals every time you eat. There is no down side!

With the average American family currently spending around $832 on food every month, this budget meal plan is sure to slash that amount by more than half! I challenge you to try it!

Hey…don’t be intimidated by any of the ideas below. They are super easy… I promise! And just to be sure, the recipes are included in this post.

Monthly Meal Planning Ideas – Week 1 – Breakfast

1st Day – Toast (with or without eggs) or a grilled cheese sandwich

2nd Day – Tater tots and preferred protein (thinly sliced and pan seared)

3rd Day – Breakfast sandwich with preferred protein (chicken salad or pan seared protein of choice)

4th Day – Seasoned wedges drizzled with protein tid-bits (finely chopped chicken / sausage / pork / beef / bacon / etc)

5th Day – Pizza

6th Day – Hash browns and breakfast sausage

7th Day – Repeat one option from above

Monthly Meal Planning Ideas – Week 1 – Lunch

1st Day – Stir fried rice and pan seared protein (chicken / beef / pork / fish / etc)

2nd Day – Pasta salad and grilled protein

3rd Day – Sandwich with chicken salad or protein of choice

4th Day – Pasta Bolognese

5th Day – Pizza

6th Day – Cajun dirty rice and oven barbecue protein

7th Day – Pasta casserole

Monthly Meal Planning Ideas – Week 1 – Dinner

1st Day – Pasta salad and grilled protein

2nd Day – Potato salad, stir fried rice and pan fried protein

3rd Day – Pasta Bolognese

4th Day – Pizza

5th Day – Cajun dirty rice and oven barbecue protein

6th Day – Pasta casserole

7th Day – Stir fried rice and pan seared protein

To complete your monthly meal planning, simply repeat the menu above for Week 2, Week 3 and Week 4!

Feel free to add some variation to the menu by altering the order, or pairing different proteins with sides.

Additional monthly meal planning tips, are included below. Be sure to check them out to maximize your savings, meal enjoyment and overall experience.

Expert Meal Planning for a Month Tips

1. Prioritize What’s in Your Pantry

Plan your meals around what’s already available in your pantry or refrigerator, before purchasing additional items. Don’t let them go to waste.

Figure out a way to include them into the meal plan above. Once you have exhausted your current kitchen inventory, you can fully implement this meal plan.

2. Don’t Waste Leftovers

Ensure that you consume the food that you already have prepared, before preparing another batch.

3. Use Your Refrigerator Wisely

Prep and portion out your meals for each week and refrigerate them. Ensure that you eat them before they go bad, so they don’t go to waste.

4. Cook Enough

Cook enough of each protein or side so that you don’t have to cook that again for the week. For example, if you plan on eating tater tots or stir fried rice for a few days, be sure to cook enough for the week, the first time.

This would save you time and energy. Just don’t prepare so much that there is wastage.

5. Be Efficient with Your Time

Once you are in the kitchen, prep as many meals as possible. Multi-task with a few different recipes, stow them away and make the best of your time.

6. Having Leftovers is a Good Thing

Don’t be worried if you have leftovers. This just means that you don’t have to meal prep another day. Refrigerate and consume your leftovers within a reasonable time frame.

Or plan to utilize them within other recipes. Leftover proteins can be used as an addition in stir fried rice to make chicken, beef or pork fried rice. Or it can be mixed into your pasta casserole. Be creative and do not let them go to waste!

7. Plan Your Meals Sequence

Plan your meals so that dinner from one day can be packed and taken for lunch the other day. Or so that meals can be utilized over the course of a few days. Put some thought into your meal sequence.

8. Don’t Over-complicate Cooking

Cooking is not difficult. It’s part of life and a life skill that everyone should embrace. With a positive attitude and a simplistic approach, you’d enjoy it.

9. Be Creative with Your Meals

Experiment with recipes, try new things and just have fun with your meal preps. You and your family will love it!

10. Mix and Match

Try pairing different proteins and sides from the ones shown. There is no hard rule to any particular combination. Cook proteins and sides in batches for the week and you can mix and match so that you never have to repeat meals.

11. Cook What You Like to Eat

This is important! You want to enjoy your food so stick to recipes that you know you’d love to eat. If you don’t like potatoes, stick to pasta or rice. If you don’t like chicken, don’t cook chicken. Understand?

It’ll be worth it to spend a few dollars more for something else. Don’t prepare something that you’d hate and then blow your budget on takeout.

Let your meal planning revolve around food that you’d enjoy eating.

12. Set a Budget and Stick to It

Figure out how much you can afford to spend on food and do not blow it! It’s okay to come under budget but never over. There are too many meal options out there, to be blowing your money on food you can’t afford.

13. Substitute to Save Whenever You Can

Swap out ingredients whenever possible. Especially if it means saving money. If the end product is just as delicious, or comparable in terms of flavor, why not?!

For example, pasta cuts can be swapped around if you come across a deal. Pasta Bolognese with penne pasta is just as delicious as spaghetti. However, the choice is yours. Stick to your specific boundaries.

Additionally, your proteins are more flexible than you might think. Keep an open mind.

14. Look Out for Deals to Save Time and Money

If you come across a deal on a particular ingredient, and it means saving time and money by preparing an alternative meal to the one you were planning to… jump on it! Be flexible if it means saving money!

For example; you spot a deal on taco shells or flour tortillas and it’ll be cheaper to prepare these instead of sandwiches. Go for it! That’s not even a debate.

15. Meal Prep in Your Free Time

Make use of your evenings, off days or other free time to meal prep. You can prepare the ingredients for easy cooking or use this time to cook and portion out your food.

16. Make Cooking Fun

Get your kids involved, make it a couple activity, or simply put on your favorite TV show while cooking alone. Just make it fun!

17. Eliminate Unnecessary Ingredients to Save

Eliminate anything that you would be required to buy, that would not add any real value to your dish. Unnecessary seasonings and spices are a prime example.

18. Plan for Meals to Be Flexible

A breakfast may be able to double as lunch. Or lunch as dinner. One meal component can even be incorporated into another. Let your meals perform double duties.

Pizza is a great example of this and a big win in my book.

19. Don’t Shut Down the Idea of Ready-to-Go Meal Deals

Sometimes it’s worth it to jump on a “hot and ready” deli special. So keep your eyes peeled and be ready to do the math. It may make better sense than you think.

Recently I noticed that jumping on rotisserie chicken and fried chicken deals at Walmart was working out to be a big time and money saver. It was way more practical to buy this than to cook at home. This is just one example.

20. Balance Saving Time and Making Money

You need to manage your time wisely. Spending an hour to save $2 may not be worth it if you can make $100 in that same time.

Remember that there are lots of money making opportunities available out there. Don’t prioritize chasing a tiny discount when you could be making a fortune instead.

For example, it may be worth it to pick up some takeout if it means jumping on a big money Survey Junkie payout opportunity.

21. Use Coupons / Cashback / Discount Deals / Etc

Make use of cashback sites like Rakuten to make money and save money on all your essential online shopping. There are lots of deals and discounts ready for your taking.

22. Minimize Shopping Trips

The more you go to the grocery store, the more you are likely to overspend. Keep your trips to a minimum… once or twice weekly!

23. Shop Online as Much as Possible

If you shop for your groceries online, you are less likely to be tempted to buy other items that are not on your shopping list. If you’re trying to save, this is the way to go.

24. Experiment with Your Protein Cuts

Use larger cuts, strips, cubes, thin slices, tid-bits, etc. It’s amazing how many options you have for preparing your proteins. Just by making small changes to your cuts, with the same type of protein, you could have a totally different experience every time you prepare a meal.

Meal Plan for a Month on a Budget – Easy Recipes

Pasta Bolognese

Set aside 1/2 lb of minced meat. If you purchased mince meat (beef, chicken, pork, turkey), we’d start with that.

If not you can mince some out of some boneless pieces of your choice of protein, if you have a mincer or food processor at home. Worst case scenario, you can dice the meat as finely as possible, using a knife.

Add a couple tablespoons of cooking oil into a frying pan or pot. Allow to heat up. Stir in the minced meat, with some salt, pepper and your choice of additional seasonings. Stir fry evenly for 10 minutes.

Add pasta sauce and allow to cook together for 10 minutes.

Prepare pasta according to the instructions for boiling on the pack. Be sure to add salt and strain. Pair pasta with Bolognese sauce and enjoy!

Tater Tots

Wash some potatoes and cut them into cubes. You may choose to peel, or not, based on your preference. Add salt, pepper and seasonings to your linking. Toss together evenly.

Add a few tablespoons of cooking oil in a frying pan. Stir fry the potatoes until golden brown. Or they can be air fried if you prefer.

Seasoned Wedges

Cut a few washed potatoes into wedges. Do not peel! Add salt, pepper and seasonings to your linking. Toss together evenly. Fry in oil or in an air fryer, similar to the tater tots above.

Hash Browns

Wash, peel and shred a few medium sized potatoes. A cheese grater can be used to shred the potatoes. Wash the shreds and squeeze dry. Place the shreds into a bowl. Add salt, pepper and your choice of additional seasonings.

Stir in 2 tablespoons of flour and half an egg (optional) for each potato used. Mix together and form into small patties by hand. Fry the patties in oil or in an air fryer until golden brown. Enjoy!

Potato Salad

Wash and dice a few potatoes into cubes. Peeling is optional. Boil for 10 minutes, strain and place into a bowl. Add some mayo, salt, seasonings and stir together. Some steamed vegetables or peas and carrots can be stirred in to give it an extra boost as well.

Pasta Salad

Prepare the pasta according to the boiling instructions in the pack. Strain and place in a bowl. Repeat the instructions for the potato salad above, just substituting the boiled potato for pasta instead.

Chicken / Turkey / Fish Salad

Grill some chicken or turkey and shred up in a bowl. Add some mayo, salt, pepper and stir together. Enjoy!

Pizza

Pizza Dough:

In a large bowl, place 5 cups of flour (sifted), 2 teaspoons sugar, 3 teaspoons salt, 1 small packet of instant yeast (1/4 oz), 2 cups warm water and 1/2 cup cooking oil. Stir ingredients and knead the dough evenly. Cover the bowl and leave to sit for 1 hour.

Pizza Toppings:

Thinly slice 1/2 lb of pork, beef or sausage. Or cut them into small bits. Or utilize minced meat, if you prefer. Place your choice minced, sliced or diced protein into a bowl and add a teaspoon of salt, a dash of pepper and other seasonings, as you prefer. Stir together.

Add 2 tablespoons of oil into a frying pan. Add in your protein and stir together. Allow to cook for 15 minutes while stirring routinely. Once all the water has evaporated, place protein into a bowl and set aside.

Set aside some shredded cheese as well. Additional toppings such as diced mushrooms and onions can be prepared also.

Pizza Finalization:

Split the dough into two and roll each into 16″ circles, 1/2″ thick. Place on a greased pizza sheet or pan. Spread a thin layer of pasta sauce onto each. Believe it or not, some ketchup with seasonings and spices mixed in, creates a decent pizza sauce as well.

Scatter the pizza toppings lightly on top of the sauced dough. Sprinkle some scattered cheese on top. Preheat your oven to 350 °F. Once the oven is preheated, bake the pizza for 25 minutes.

Cut into slices, as desired and enjoy!

Stir Fried Rice / Vegetable Fried Rice

Steam or boil the rice according to the instructions on the pack. Strain and allow to cool. Add 4 tablespoons of cooking oil to a pot on medium heat.

Optional: Add some frozen vegetables, carrots or an egg, or leftover grilled chicken chunks if you wish. Or all of them. Stir fry and cook together for 10 minutes.

Stir in the rice, add salt, pepper and your choice of additional seasonings.

Optional: Some chopped onion or green onion gives a great flavor burst. Soy sauce makes a great addition too, if you have some available.

Stir all ingredients together and cook on medium heat while stirring occasionally, for 10 minutes. An additional tablespoon of oil can be added on top, while stir frying to ensure an even cook… and the desired texture and flavor.

Cajun Dirty Rice

Add 4 tablespoons of cooking oil to a pot on medium heat. Stir in 1 tablespoon of sugar until it just melts. Do not let it burn!

Optional: You can add in some mixed vegetables or carrots and cook together for 5 minutes. Some chopped onions make a nice addition as well. Add in some leftover grilled or pan seared chicken, beef, pork or sausage. Stir together and cook for 5 minutes.

Add in 1 lb of uncooked rice and stir into the mixture in the pot. Add salt, pepper and seasonings of your choice and stir together. Add 4 cups of water, stirring evenly into the rice.

Cook all ingredients together, stirring routinely until all the water is evaporated and the rice is textured to your liking. Add additional salt and seasonings in small amounts, based on your preference.

Additional water can be added to allow the rice to cook longer to achieve your desired texture.

Potato Casserole

Thinly slice or dice some washed potatoes, with or without the skin. Boil for 10 minutes and strain. Add potato to a casserole dish. Mix in a splash of milk, cheese, salt, pepper and a dash of other preferred seasonings. Stir together.

Optional: Any leftover cooked meat or sausage can be added as well. Along with a beaten egg.

Bake casserole for 20 minutes at 350 °F. Allow to cool and enjoy.

Pasta Casserole

Boil the pasta according to the instructions on the pack. Follow the instructions for the potato casserole above, using the pasta instead of the potatoes.

Stir Fried Beef / Pork / Chicken

Thinly slice some pork, beef, chicken or sausage. Add some salt, a dash of pepper and other seasonings as you prefer. Stir together.

Add 2 tablespoons of oil into a frying pan. Add in your protein and stir fry until all the water is evaporated and the meat begins to char slightly. Keep stirring to allow an even cook. Serve and enjoy.

Beef / Pork / Chicken Tid-Bits

Repeat the process above, using finely diced meat or chicken instead.

These create a delicious addition on top of tater tots, seasoned wedges or fries. Toss on some cheese as well and you’d have yourself a fully loaded bowl of comfort food.

Homemade Breakfast Sausage

If you purchased mince meat (beef, chicken, pork, turkey), we’d use that. If not mince some meat out of some boneless pieces (of your choice of protein) using a mincer or food processor. Or you can dice the meat as finely as possible, using a knife.

Season the meat with salt, pepper and your preferred seasonings. Add a dash of flour and an egg (optional). Mix together and form into small patties. Pan fry in light oil or in an air fryer until golden brown.

Frequently Asked Questions for Monthly Meal Planning

FAQ: What are the 5 rules in planning meals?

The 5 rules of meal prep are: Rule 1 – Be organized! Rule 2 – Plan a practical menu! Rule 3 – Be efficient! Rule 4 – Prepare as much as possible in advance, but not everything! Rule 5 – Manage your food sustainably!

FAQ: What are the 7 steps of meal planning?

The 7 steps of meal planning for easy prep and execution are as follows:

1. Review what ingredients you have available.

2. Prepare a rough menu based on your likes, seasonal trends and your budget.

3. Review recipes that match your menu and budget.

4. Work out the most efficient order in which to prepare your meals, based on your schedule and other obligations.

5. Assign tasks to yourself and others.

6. Create your shopping list and go shopping.

7. Execute by prepping the ingredients and cooking. Enjoy your food!

FAQ: How do I meal prep for the month?

Meal prepping can be done in 6 easy steps:

1. Check your refrigerator and pantry to see what ingredients you have available.

2. Establish your budget.

3. Review some recipes that peak your interest and fit into your budget.

4. Work out your shopping list details and go shopping.

5. Create a plan for meal prep and cooking based on your schedule and other obligations.

6. Prepare ingredients and start cooking.

Final Thoughts on Monthly Meal Plan Ideas

Monthly meal planning with the “MEAL PREPS” Guide! Easy acronym to remember right?! That’s the process and shopping list all wrapped up in one.

Follow this and you’d be sure to save a fortune, while enjoying your food and time. That’s efficiency at its finest!

Do you have any other recipes or meal plan ideas that you’d like to share with us? How do you go about meal planning on a monthly basis? Share with us in the comments section below. We’d love to get your input!

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