What’s inside your Meal Planning Bundle:

➢ Binder Cover Page

➢ Binder Spine Templates
➢ Header Cover Page for each Recipe Category
➢ Weekly Meal Plan Templates
➢ Weekly Grocery Shopping Lists
➢ Family ‘What’s for Dinner’ Menu
➢ Fridge Inventory
➢ Pantry Inventory template
➢ Pantry Staples List
➢ Healthy Take Out List
➢ 120 Meal Planning Ideas
➢ Family Favourite Dinners List
➢ Recipe Card Templates
➢ Common Kitchen Measurements
➢ Grocery Sale Tracker
➢ Weekly Budget Calculator
➢ Freezer Inventory template
➢ Kitchen Cleaning Schedule
➢ Handy Recipe Substitutions
➢ 100 Tips to Save Money on Groceries
➢ Printable Pantry Labels
➢ Spice Mix Cheat sheet
➢ Salad Dressing Cheat Sheet
➢ Page Dividers
FAMILY MEAL PLANNER
1 INCH SPINE

RECIPES

FAMILY MEAL PLANNER

1 ½ INCH SPINE

RECIPES
FAMILY MEAL PLANNER

3 INCH SPINE

RECIPE BINDER
 4 INCH SPINE

RECIPE BINDER
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Ingredients Instructions

Prep time Cook Time Yield

Ingredients Instructions

Prep time Cook Time Yield

WEEKLY
□ Check Pantry and fridge for ingredients you need or want to use
for the week.
□ Check the family schedule to see what days you will need to meal
prep or cook a quick meal.
□ Check store mail out for sales of bulk goods and weekly specials.
Update Price list if needed.
□ Plan Meals for the week and write out your Weekly Meal Plan
□ Write our Grocery List.
□ Plan Meal preparation for the week

MONTHLY
□ Update Freezer Inventory.
□ Write a list of regularly used ingredients / pantry item that you can
bulk purchase for the next month (Check your Price Log to see
when they are on special).
□ Write meals in meal plan if you need to use up ingredients in the
next week.
 Breakfast Lunch Dinner
1. Creamy Oats 38. Chicken Salad Wrap 68. Quesadillas
2. French Toast 39. Tuna salad 69. Taco’s
3. Toasted Sandwiches 40. Cheese and tomato 70. Mushroom and ham
4. Rice Bubbles whole-wheat sandwich Carbonara
5. Omelette 41. Chicken and Avocado 71. Tuna Pasta Bake
6. Frittata quesadilla 72. Chicken Parmigiana
7. Scones 42. Tuna Fishcakes 73. Make your own Pizza
8. Veggie Quiche 43. Zucchini Slice 74. Spaghetti bolognaise
9. Boiled Eggs and Toast 44. Pasta Salad 75. Shepherd’s Pie
10. Scrambled Eggs 45. Zucchini Slice 76. Chicken and Veg Stir-fry
11. Chia Seed Pots 46. Butternut Soup 77. Beef and broccoli stir-fry
12. Peanut Butter Granola 47. Mac ‘n Cheese 78. Lasagne
13. Mango and Berry 48. Burgers on Whole 79. Oven Baked meatballs
Smoothie wheat rolls 80. Chinese fried Rice
14. Green Smoothie 49. Homemade Pies 81. Donburi Bowls
15. Yogurt and Fruit 50. Tuna Pita Pockets 82. Creamy Fish Pie
16. Berry, yogurt and 51. Tomato Soup 83. Beef Stew
granola parfait 52. Nachos 84. Chicken and Leek Pie
17. Peanut butter on toast 53. Egg Salad sandwich 85. Roast Chicken
18. Breakfast wraps 54. Potato Salad 86. Chicken and Veg
19. Avocado on toast 55. Stuffed baked potato skewers
20. Bran Muffins 56. Open toasted 87. Enchiladas
21. Cheese and ham sandwiches 88. Creamy spinach and
muffins 57. Cous cous salad chicken pasta
22. Pancakes 58. Tuna loaf 89. Vegetable and tomato
23. Baked Beans on Toast 59. Potato wedges with pasta
24. Savoury mince on toast guacamole, salsa and 90. Chicken and Prawn
25. Leftovers on toast sour cream curry
26. Corn Fritters 60. Creamy chicken and 91. Meat loaf & mash
27. Banana Muffins noodle soup 92. Slow Cooker country
28. Breakfast slice 61. Loaded Potato Bake chicken casserole
29. Seed Bars 62. Sticky Chicken wings 93. Beef Stroganoff
30. Breakfast Biscuits 63. Chicken and Salad 94. Seafood Pasta
31. Overnight oats pockets 95. Paella
32. Toad in a hole 64. Quinoa, feta and 96. BBQ steak and Veg
33. Fruit salad vegetable salad 97. Pot Roast & Veg
34. Savoury Slice 65. Loaded homemade 98. Steak sandwiches
35. Hash brows fries. 99. Cobb Summer Salad
36. Chocolate oatmeal 66. Chicken burger 100. Fish and Oven baked
37. Banana bread 67. Homemade Sushi
 1. Piece of Fruit (banana, apple, kiwi fruit etc)
2. Apple slices with a tablespoon of peanut butter
3. Carrots sliced with hummus or avocado dip. (My kids like it with peanut butter too)
4. Celery sliced longways and filled with peanut butter and raisins a.k.a. “Ants on a Log”
5. Frozen Grapes (these make a great summer snack)
8. A bowl of Mashed Sweet Potato (good with butter and cinnamon)
9. Cucumber slices topped with tuna and mayonnaise (I buy a store bought organic mayo)
10. Cherry tomatoes and hummus on whole wheat or Rye crackers (This is so so so good!)
11. Applesauce (serve in a cup with a spoon – kids love it!)
12. Frozen Peas (frozen…no cooking necessary!)
13. Unsweetened Raisins
14. Fruit Leathers
15. Freeze Dried Fruit (like mango, banana, blueberries or strawberries)
16. Dried Apple Rings
17. Canned Fruit like Mandarin Oranges (Look for the ones that are canned in juice rather than syrup)
18. Apple and Cheese slices
19. Popcorn (make plain popcorn and flavor it yourself)
20. Oatmeal (served with cinnamon and a maple syrup swirl)
21. Shredded Wheat Cereal (look for brands that contain 1-ingredient)
22. Brown Rice Cakes topped with hummus, peanut butter or cottage cheese
23. Whole-Wheat Pretzels
24. Whole-Grain Toast (with cheese, peanut butter, honey or avocado)
25. Small, Cooked Whole-Grain Noodles – my kids like them plain as a snack
26. Homemade Granola Bars / Seed Bars
27. Nuts (peanut / cashew / almond / macadamia / walnut) roasted and salted
28. Nut Trail Mix including Dried Fruit
29. Hard-Boiled Eggs
30. DIY Lunchables with cheese, cucumber and whole-wheat crackers (my kids LOVE these in their lunch
box)
31. DIY Vanilla Yogurt (plain Greek Yogurt flavoured with a little honey or maple syrup and vanilla
extract)
32. French Fries (potato sliced and baked until crispy)
33. Popsicle – Pop Fruit and water in a blender until smooth then freeze in popsicle mould)
34. Homemade muffins (Banana / Blueberry/cheese and corn)
35. Smoothies
36. Chai Seed Pudding
37. Leftovers from dinner
38. Bliss Balls
39. Sweet Potato Nachos
40. Granola Parfait
41. Whole wheat Tuna Salad Pocket
42. Guacamole and Wholegrain Pita Chips
43. Soup (Tomato or Butternut Soup are easiest)
44. Breakfast Cookies
45. Fruit Kebabs
46. Homemade Biscuits (Peanut Butter and Ginger Ninja Biscuits are a favourite) Recipes on website.
47. Quick Cheats Pizza: Whole wheat Pockets topped with tomato puree, cheese & ham and baked in
oven.
48. Corn Fritters
49. Toad in a hole (Cut hole in middle of bread, add egg & fry in pan. Turn over to cook other side)
50. Savoury Slices (my kids love zucchini, corn, ham and cheese slice)
Restaurant Address & Phone Number Best Menu Choices

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MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

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 BREAKFAST LUNCH DINNER SNACKS

MONDAY

TUESDAY

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MONDAY

TUESDAY

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MONDAY

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 Prepared Food / Meat / Deli Meat Dairy & Condiments Fruits and Veg
Leftovers/Bread & Baked Goods

ITEM EXPIRES ITEM EXPIRES ITEM EXPIRES ITEM EXPIRES

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Leftovers/Bread & Baked Goods

ITEM EXPIRES ITEM EXPIRES ITEM EXPIRES ITEM EXPIRES

QTY ITEM USE BY QTY ITEM USE BY
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ITEM DATE IN STOCK (/) EATEN (X)

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NOTE: This is not an all-inclusive list but gives you a good idea of what you should be shopping for and
stocking in your Clean Eating pantry. I don’t make everything from scratch and try and cut corners
where I can. There are a lot of Clean Eating food options available but to save costs, stick with the basics
and weigh up the costs and time to make from scratch vs buying it already made.

Baking Goods Wholegrain Goods / Grains

Whole wheat Flour Whole wheat pasta,
Almond Flour Organic pasta
Coconut Flour Rice – All Types - Brown Basmati is our favourite at
Spelt Flour the moment
Oat Flour Whole Grain Cereals – Plain Organic Rice Puffs,
Organic White Flour (Yes I still use this. It's minimally puffed wheat, puffed corn
processed but necessary for some recipes likes Oats
birthday cakes and crepes) Couscous
Baking Soda and Baking Powder Quinoa
Yeast Coconut dried
Dark Chocolate Chips (Sometimes the yummy milk Whole wheat wraps and tortillas
chocolate ones too) Brown Rice Cakes
Raw Brown Sugar Wholegrain Crackers
Popcorn seeds
Breadcrumbs (whole wheat & Panko)
Canned / Bottled Food
Fruit in own juice (no sugar added) Nuts and Seeds
Vegetables (in water or brine (salt water), no sugar Dried Beans and lentils
added) Nuts
Tuna and salmon (read the ingredients to make Seeds
sure there are no additives or nasties)
Jars of Pasta Sauce (Again, read the ingredients) Other Pantry Goods
Tomato Paste Spices and Dried Herb
Unsweetened Apple Sauce Vinegar - apple cider, brown malt, balsamic and
Unopened Jars of pickles white vinegar
Oils - coconut, sesame and olive oil. Sometimes
Condiments / Spreads Avocado, but not often.
Organic Peanut Butter Salad dressings - most of the time I make these,
Other Nut Butters (Almond / Cashew) but I like to try these out when I find a good one.
Honey Unopened Organic Mayonnaise (because I never
Maple Syrup get around to making it)
Full Fruit Jams (no sugar added if possible) Dried Fruits - all kinds (read ingredients. These can
Tomato Ketchup (read ingredients) have sneaky additives)
BBQ Sauce (Read ingredients) Organic Vegetable Stock, Chicken or Beef Stock
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 Whole Wheat
Flour
Flour

Self Raising Almond

Flour Flour

Coconut
Flour Spelt
 Oats Coconut

Couscous Quinoa

Lentils Beans
 Wheat
Puffed Rice
Biscuits

Nuts Almonds

Seeds Split Peas

Raw Sugar Icing Sugar

Pasta Bulgur
Wheat

Rice Brown Rice

 Baking
Trail Mix Powder

Baking Corn
Soda Starch

Choc
Snacks
Chips
Breadcrumbs Dates

Raisins Dried Fruit

Chia Seeds Pine Nuts

Crackers Pretzels

Granola Popcorn

Coffee Tea
Pecan Nuts Peanuts

Cashews Sunflower
Seeds

Baking Stock
Taco Seasoning Blend
2 Tablespoons Chili Powder
1/4 cup Cumin Powder
1 Tablespoons Garlic powder
1 Tablespoons Onion powder
1 teaspoons Oregano
2 teaspoons Paprika
3 Tablespoons Sea Salt
1 teaspoon ground black pepper.
→ Use approximately 2 tablespoons of
taco seasoning mix for each pound of
ground meat
Homemade Seasoned Salt
4 Tablespoons Sea Salt
1 Tablespoon Paprika
1 teaspoons Onion Powder
1 teaspoon garlic powder
2 teaspoons ground pepper
Basic Dried Herb Blend
1 teaspoon black pepper.
2 tablespoons dried oregano.
2 tablespoons dried basil.
2 tablespoons dried thyme.
1 tablespoon dried rosemary.
Homemade Garam Masala
1 tablespoon ground cumin
1 1/2 teaspoons ground coriander
1 1/2 teaspoons ground cardamom
1 1/2 teaspoons ground black pepper
1 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1/2 teaspoon ground nutmeg
Italian Seasoning
1 Tablespoon Thyme
1 Tablespoon Basil
1 Tablespoon Sage
1 Tablespoon Rosemary
1 Tablespoon Oregano
BBQ Rub (for Ribs or Chicken)
3 tablespoons brown sugar
1 1/2 tablespoons paprika
1 1/2 tablespoons salt
1 1/2 tablespoons ground black pepper
1 teaspoon garlic powder
Portuguese Spice Rub
1 teaspoon paprika
1 teaspoon chilli flakes
1 teaspoon cumin
¼ teaspoon oregano
½ teaspoon salt
¼ teaspoon black pepper
Homemade Chicken Seasoning
1 teaspoon sea salt
2 teaspoons sage
1/2 teaspoon thyme
1 teaspoon basil
1 teaspoon rosemary
1 teaspoon Oregano
½ teaspoon black pepper
BBQ Steak Rub
1 tablespoon seasoned salt
1 tablespoon ground black pepper
2 teaspoons tomato ketchup
Roast Vegetable Seasoning
½ teaspoon salt
½ teaspoon ground pepper
½ teaspoon Oregano
½ teaspoon Rosemary
Italian Dressing Simple French Dressing

2 Tablespoons Italian Seasoning
1/4 cup white vinegar,
2/3 cup olive oil
2 tablespoons super fine parmesan
1 teaspoon raw sugar
Whisk all ingredients together.
1/4 cup shallots (or red onion), finely chopped
1/4 cup red or white wine vinegar
4 tsp Dijon Mustard
1/2 cup extra virgin olive oil
1/2 tsp salt
Black pepper
Whisk all ingredients together.

Balsamic Vinegar Dressing Honey Mustard Dressing

1 Tablespoon balsamic vinegar 2 tbsp Wholegrain Dijon mustard

3 Tablespoons extra virgin olive oil 2 tbsp honey
1 teaspoon raw brown sugar 2 tbsp cider vinegar
½ teaspoon crushed garlic 2 tbsp vegetable or olive oil
Salt and pepper to taste 1/4 tsp salt
Black pepper
Whisk all ingredients together.
Whisk all ingredients together.

Mint Sauce (for Roast lamb) Classic Vinaigrette:

4 tablespoons raw sugar 2 tablespoons red wine vinegar,

1 cup white vinegar
1/2 cup fresh mint leaves, finely chopped
Heat all ingredients in a sauce pan and simmer to
reduce by half. Cool and serve.
2 teaspoons Dijon mustard,
1/2 teaspoon salt,
¼ teaspoon crushed black pepper
gradually whisk in 1/3 cup olive oil.

Healthy Ranch Dressing Greek Salad Dressing

2 Tablespoons red wine vinegar
1/2 cup plain full-fat yogurt 1 Teaspoon Dijon mustard
1 tsp dried dill ½ cup extra virgin olive oil
1 teaspoon finely chopped chives 1 teaspoon salt
1 small clove of garlic crushed ¼ teaspoon ground black pepper
1/3 cup olive oil ½ teaspoon oregano
2 tablespoons parmesan (optional) ¼ teaspoon marjoram
sprinkle of salt and pepper to taste 1 clove crushed garlic
1 tsp. lemon juice
Baste To moisten food by coating with drippings, sauce, liquid while cooking. This add flavour to meat
or vegetables.
Blanch Rapidly and partially cook in boiling water or steam.
Boil To cook until liquid is so hot it forms bubbles
Broil To cook directly under a heating element
Chill To place in the refrigerator to lower a food's temperature
Chop To cut into pieces with a sharp knife or chopper
Combine To mix ingredients together
Cream To beat until smooth, soft and fluffy
Cube To cut into cubes. Size may vary but commonly refers to ¼ or ½ inch sized cubes.
Cut To mix a solid fat into a flour mixture with a pastry blender, a fork or two knives
Dash A small amount equal to around ¼ of a teaspoon
Deglaze To add liquid (water or stock) to the bottom of a pan to loosen and dissolve food on the bottom
to create a gravy or sauce.
Dice To cut food into 1/8 inch cubes (the smaller version of Cube)
Dot Drop bits of butter or cheese here and there over food
Drain To pour off liquid
Flour To coat greased pans or dishes with a fine coat of flour. Shake out extra flour
Fold To mix gently and not lose air in the mixture by bringing rubber scraper down through mixture,
across the bottom, up and over top until blended.
Fry To cook in hot fat
Garnish To decorate a finished dish with colorful food to make it look pretty
Grate Rub against a grater to cut into small shreds
Grease To spread the bottom and/or sides of a pan with shortening to prevent sticking
Grill To cook directly over a heating element or hot coals
Julienne Cut food (normally vegetables) into matchstick size strips about 1 to 2 inches in length.
Knead To fold, turn, and press dough with heel of your hand to develop the gluten and make dough
more elastic
Ladle To dip and serve liquid with a ladle
Melt To heat until it liquefies
Mince To chop or cut into tiny pieces
Mix To stir foods together
Panfry To cook in fat in a skillet
Pare To cut off the outside skin, as from an apple or potato
Peel To pull off the outer skin, as from a banana or an orange
Pit To take out the seeds
Poach Cook food by submersing it into boiling liquid (usually water or milk)
Puree To convert a solid food into a smooth liquid using a blender or food processor.
Roll Flatten and spread with a rolling pin
Saute To cook in small amount of fat in a skillet
Scald To heat milk just below a boiling point. Tiny bubbles will form around the edge
Shred To cut into very thin strips
Sift To put dry ingredients like flour through a sifter or sieve
Simmer To cook in liquid over low heat so bubbles form slowly to just less than boiling boint.
Stir To mix round and round with a spoon
Toss To mix lightly
Well A hole made in dry ingredients in which you pour liquid
Whip To beat with a rotary egg beater or electric mixer to add air
1. White Sugar Honey, Maple Syrup, Raw Brown Sugar
2. White Flour Wholegrain or Whole wheat Unbleached
3. Self-Raising White Flour Organic Stone Ground Flour + baking powder
Brown Rice, Basmati, Wild Rice, Quinoa, Whole-wheat cous cous, cauliflower
4. White Rice
rice
5. Pasta Whole wheat pasta (all varieties) or zucchini or vegetable noodles
6. Ice Cream Homemade frozen yogurt, fruit sorbet or blended frozen bananas
7. Vegetable Oil Olive oil, coconut oil, sesame oil
8. Milk Chocolate Dark Chocolate 60%+ cocoa, clean eating bliss balls or real food treats

9. Breadcrumbs Panko breadcrumbs, whole wheat breadcrumbs, whole wheat cous cous
10. Table Salt Himalayan Sea Salt
11. Peanut Butter 100% peanut butter
12. Soda Regular unflavoured sparkling water with lemon or fruit infusion.
Oven baked potatoes, sweet potatoes or vegetables, oven baked tortilla
13. Bagged Potato Chips
wraps, popcorn, sliced fruit
14. Microwave popcorn Homemade air popped popcorn kernels
15. Milk Almond milk, oat milk or coconut milk.
16. Croutons Oven baked whole wheat croutons, coven baked chick peas.
Wholegrain bread, whole wheat tortillas or wraps, whole wheat crackers,
17. Bread
sourdough bread, homemade seed bread
18. Boxed Cereals Homemade granola, organic puffed wheat or puffed rice.
19. Instant oats Homemade rolled oats
Homemade peanut butter biscuits, ginger biscuits (see recipes on
20. Store Bought Biscuits
www.cleaneatingwithkids.com)
21. Desserts Chia Seed Puddings

22. Gravy thickener Plain flour, cornstarch or arrowroot powder

23. Cheese slices Whole block of cheese and slice or grate it yourself

24. Boxed Fish Fingers Fresh fish with egg and whole wheat cous cous crumb
25. Chocolate Milkshake Banana smoothie
26. Takeout pizza Make your own at home with two ingredient pizza dough.

27. Takeout burgers Make your own with whole wheat bun, real beef burger and salad
28. Takeout Coffee Make your own in a thermos.

29. Muesli Bars Make your own homemade muesli bars

30. Two minute noodles Rice noodles (three ingredients)
31. Salad Dressing Make your own or add a little balsamic vinegars
Weights Liquid measurements
Where conversions don't match My recipes use the standard 1 tbsp = 3 tsp = 15ml
exactly, imperial figures have been measure common in NZ, the UK and the US.
rounded up or down slightly.
Metric Cups / Spoons Imperial
Metric Imperial 5ml 1 tsp 1 tsp
15g 1/2 oz
15ml 3 tsp / 1 tbsp 3 tsp / 1 tbsp
20g 3/4 oz
60ml 4 tbsp / 1/4 cup 2 fl oz
30g 1 oz
125ml 1/2 cup 4 fl oz
45g 1 1/2 oz
250ml 1 cup 8 fl oz
50g 1 3/4 oz
60g 2 oz 375ml 1 1/2 cups 12 fl oz

75g 2 1/2 oz 500ml 2 cups 16 fl oz / 1 US pint

90g 3 oz
750ml 3 cups 24 fl oz
100g 3 1/2 oz
1 litre 4 cups 32 fl oz
125g 4 oz / 1/4 lb
150g 5 oz
175g 6 oz
200g 6 1/2 oz Oven Temperatures
225g 7 oz
Cooking times are a guide only.
250g 8 oz / 1/2 lb
Celsius Fahrenheit Gas
275g 9 oz
140 275 1
500g 16 oz / 1 lb
150 300 2
750g 24 oz / 1 1/2 lb
160 325 3
1kg 32 oz / 2 lb
180 350 4
190 375 5
200 400 6
220 425 7
230 450 8
240 475 9
1. Decide on your budget for the week so that you know how much money you are working with
for the week.
2. Check your pantry, fridge and freezer to see what food you have in stock and which
ingredients you can use for the week.
3. Check out the grocery store specials and mailers to see what's on special.
4. Only go to the grocery store once a week.
5. Make a Meal plan using grocery sale items and ingredients you already have in your kitchen.
6. Meal prep as soon as you get home from shopping so that food is allocated correctly. If you
bought meat in bulk, divide it up in portions, cut up vegetables and freeze.
7. Shop with a grocery list to avoid impulse purchases.
8. Do your Grocery Shopping online. This is a great way to stick to your budget and browse the
entire range in store. You avoid making impulse purchases and often the delivery fee is less
than the petrol and time to do the shopping your self. Consider using Amazon Prime's unlimited
delivery service.
9. Buy Generic brands. Often the budget brands are just as good as the leading brands. Don't
pay more if you don't have to.
10. Leave the kids at home when you go shopping.
11. If you must take them with you, then learn to say NO.
12. Don't shop when you're hungry.
13. Don't shop last minute. Yup. That 'quick' trip to the store will add up the costs every week.
14. Don't shop when you are upset or angry or stressed. Many of us resort to food as a comforter
and it's tempting to buy convenience foods to lift the mood. Your waist and your budget will
thank you.
15. Look out for specials, coupons, mark downs and bargains like it's your job.
16. Ask the store attendants what days or times they do markdowns every day so you can shop
then.
17. Visit your local farmers market.
18. Keep a little cash in the car and stop at roadside stands.
19. Speaking of cash ... use cash to buy your groceries and leave your cards at home. It will stop
you overspending.
20. Sign up for store rewards.
21. Buy in bulk BUT only if it's cheaper. Work out (you are welcome to use a calculator) to
calculate the price / unit.
22. Make a Master Price List of ingredients you buy regularly so you learn to recognize when a
product is on special.
23. Keep track of things that are running low with a Master List of Ingredients. This can be a simple
notepad stuck to the fridge. Everyone in the family simply writes down the ingredient that is
running low. That way you don't end up buying more than you need.
24. Avoid individually bagged items or mini versions of things. Cut your own cheese, bag your own
popcorn and spoon your own yogurt into a little pot from home.
25. Learn to make things from scratch like cakes, biscuits and muesli bars.
26. Learn to make your own bread.
27. If something is on sale for $8 for 3 but you only need one, then don't spend more unless you
know you will be using it. A sale is not a reason to blow your budget.
28. Never, ever buy bottled water. It's expensive and the plastic bottles are not good for the
environment. Get a reusable water bottle and fill it from the tap.
29. Things tend to go on sale at the same time every year. Meal plan around what's on special this
season.
30. Stores also have a few items that are super cheap to get people into the store. Keep an eye
out for these products and stock up if they are something that you use.
31. Ask if your store will match their competitor’s coupons.
32. Decide on snacks that are OK for the week and put them in a snack box to avoid impulse
purchases. Things to include in your snack box are home baking, popcorn and fruit.
33. Stick your meal plan where everyone can see it, so the family knows what they can eat at
each meal. This avoids kids snacking on ingredients you were going to use for a recipe.
34. Bulk up meals using budget foods like potato, beans and vegetables.
35. Limit the amount of meat you use in a recipe as meat is often the most expensive ingredient in
a dish.
36. Gather a list of budget recipes you can make for the family.
37. Make a meal using Bottled Pasta Sauce. There are some fantastic., good quality options
available at most stores.
38. Make lunch at home and take it to work or school in a reusable lunchbox. Get a lunch box
with little compartments to save money on lunch wrappings.
39. Cook one meal. Don't make variations for fussy eaters.
40. Cook once. Eat twice. Make extra when possible so that you can freeze a serving for another
night’s dinner. Casseroles, soups, pastas are perfect for this.
41. Eat wholegrain foods as they are more fulling and better for you.
42. Serve salads or rice with a meal to bulk it up.
43. Don't eat out. Rather get creative with entertainment. Go on a picnic, have a pot luck dinner
with friends, let the kids cook dinner.
44. Get to know how long things can safely be kept in the refrigerator so you can either use them
or freeze them to avoid wastage.
45. Get serious about reducing food waste. Pack away leftovers. Freeze bread crusts to make
breadcrumbs later. Freeze ends of vegetables and when you have a big enough bag, make
your own vegetable stock.
46. Serve smaller portions to your kids.
47. Buy whole chickens instead of pre-cut, deboned chicken pieces.
48. Look in the freezer section for your meat.
49. Buy frozen vegetables. They are often cheaper and are just as good as the fresh stuff as they
are frozen soon after picking.
50. You don't need all the extra equipment in your kitchen. Keep the basics, sell the stuff you
haven't used for a while.
51. Use the internet to find recipes for ingredients you already have. I bet you will find one for just
about any ingredient combination.
52. Don't serve dessert every night. Once or twice a week is plenty.
53. Stop buying fruit juice and soda. Drink water. If water doesn't excite you, then try some water
infusion recipes.
54. Use ground beef in your recipes instead of more expensive beef cuts.
55. Variety is overrated. You don't have to offer a ton of choices. Stock one or two fruit types for
snacks. Make one or two biscuit recipes for the week.
56. It's OK to eat the same meal twice in a week. Get creative with it. If you make a chicken
casserole one night, use leftovers for toasted sandwiches or slap a crust on it for a homemade
chicken pie tomorrow night.
57. Learn to make soup.
58. Learn to make casseroles.
59. Use your slow cooker. It's a great way to tenderize cheaper meat cuts and you can cook
enough for two tasty meals in one go.
60. If you are making a roast chicken, cook two at the same time. The extra one can be shredded
and refrigerated for meals during the week.
61. Make your own chicken stock using the roast chicken carcass and any vegetable leftovers
(See Tip No. 45)
62. Pasta meals are easy, cheap and a small bag of pasta makes a huge meal. Choose whole
wheat pasta for a healthier option.
63. Grow your own herbs in a pot on your porch or on the window sill.
64. Consider planting a vegetable patch. Start by choosing two or three easy to grow vegetables
like lettuce and tomatoes. This way, you can get a salad on the table for under $1.
65. Zucchini is surprisingly easy to grow.
66. Make your own salad dressings with a few simple ingredients.
67. Stop buying deli meats. Use shredded chicken I mentioned in Tip No. 60.
68. Make your own spice combinations by combining the basic ingredients rather than buying the
done for you options.
69. Freeze super ripe bananas. They are perfect for smoothies or a healthy ice cream option.
70. Get to know the best way to store food. For example, Apples ripen 6 to 10 times faster at room
temperature, so they should be stored in container or vegetable crisper in the fridge to
prolong their life.
71. Make your own 'Junk food' at home. Have a stay at home pizza night or DIY Burgers.
72. Stop Buying those sweet and nasty kids breakfast cereals.
73. Make your own granola. It's cheap and good for you.
74. Oats are a fantastic warm and budget friendly breakfast during Winter.
75. Milk about to expire? Freeze it. You can thaw it out and use it later.
76. Lightly buttering the edge of semi-hard cheese makes it less likely to form mould or dry out.
77. Grate your own cheese.
78. Alter the recipe to cut costs. Nobody will sue you if you alter your recipes a little. You can
substitute cheaper veggies (sliced carrots) for more expensive ones (zucchini).
79. Re-purpose your vegetables. Next time you buy fresh garlic, save the four inner cloves. Plant
them about 1/2 inch deep. In less than six months, you’ll be harvesting your own garlic! Other
foods that can be regrown from roots and scraps are celery, roman lettuce, pineapple and
leeks.
80. Get creative with leftovers. Keep two lidded plastic containers in your freezer or fridge. After
every meal, put veggie bits in one and meat bits in another. You can then periodically sprinkle
the bits of meat on your pizzas or make a great soup or a once a week bits and bobs leftover
dinner!
81. Invest in some decent reusable food storage to prevent food waste. Store opened goods
correctly to avoid it spoiling.
82. Refill our condiments from larger bottles. Rather than buying small jars every week, buy one
bulk jar and refill the smaller one.
83. Keep yourself motivated. Keep track of the money you spend and save at the grocery store.
Put the savings into an account and watch it grow.
84. Use canned fish. Just like their fresh counterparts, canned salmon and tuna provide omega-3
fats, which help keep your heart healthy. The difference is that they’re usually a whole lot
cheaper.
85. If you are concerned about the Organic'ness of your fruits and vegetables, then save money
by sticking to the Dirty Dozen/Clean Fifteen list.
86. Stir fries are cheap, quick and easy and you can bulk them up with a side of rice or extra
cabbage.
87. Have a no meat day. We have a meatless meal day once a week. This can be anything from
mac n cheese to vegetable fried rice or fettuccini alfredo. Cutting out meat one night out of
the week can save you about $20 a month or more on it's own
88. End of the week pantry looking a little bare? Instead of popping out to the shops try having a
'Pantry Challenge'. Get the family involved and make a meal from what you have in stock.
You might be surprised at what you manage to pull together. This one little trick saves us
around $50 a month.
89. Make your own French fries. Peel and slice potatoes, sprinkle with salt and bake for 20-25
minutes until crispy. To speed things along, you can par boil the fries and freeze so that you
have your own 'just pop in the oven' homemade French fries.
90. Keep things really, simple. We don’t eat a huge variety of foods, but we eat well and get lots
of veggies in our diet. The key to lowering your grocery bill is to eat cheaper items, more
often. You can make a huge variety of meals with a few basic real food ingredients.
91. Consider having breakfast for dinner. Nothing wrong with an omelette or egg and homemade
baked beans on toast for dinner.
92. Learn to substitute ingredients or swap out foods if you don't have an ingredient. It means that
you won't have to buy two ingredients that do the same job.
93. Ditch the Guilt Game. Don't feel as if you need to blow your budget because you feel guilty.
This can be about anything - feeling guilty for feeding your family the same meal three nights
this week or saying No to their favourite snacks. As Moms we play the guilt game way too
often.
94. Loaded Sandwiches. I must mention this one because my family loves these dinners. I toast
some whole wheat bread and then load them up with anything we can find and top with
grated cheese, before popping them in the oven to grill. It's a slightly out the box, super yum
and cheap dinner!
95. Buy whole foods. For example, a block of cheese is cheaper than shredded cheese and dried
beans are cheaper than canned beans. Whole grains, like brown rice and oats are also
cheaper per serving than most processed cereals.
96. The less processed foods are also often sold in larger quantities, and you get more servings per
package.
97. Stop buying junk food. By skipping the processed and unhealthy foods, you can spend more
of your budget on higher quality, healthy foods.
98. Keep your kitchen and pantry well organised to avoid food expiring or doubling up on things
you already have.
99. Make meals matter. Set the table, get out the napkins and make the meal about each other
not just food. This makes even the plainest meal special.
100. Be flexible. Be willing to adjust your meal plan based on what is on sale in the store or what you
have on stock.

Remember, do the best you can.

But don’t stress if everything isn’t perfect all the time.

Ingredient Store Date Price
Ingredient Store Date Price
MONTH OF: ________________

Date Budget Groceries Eating Snacks Other ACTUAL DIFFERENCE

Out TOTAL (saved /
overspent)

TOTAL
MONTH OF: ________________

Date Budget Groceries Eating Snacks Other ACTUAL DIFFERENCE

Out TOTAL (saved /
overspent)

TOTAL
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