Now that you've meticulously planned your meal prep (check out our last blog: "The Ultimate Meal Prep Planning Guide - 3 Steps to Master Meal Planning"), it's time to put your plan into action. Before diving into the cooking process, we need to gather all the necessary ingredients from our grocery shopping trip. While shopping may seem straightforward, it can be both time-consuming and expensive. To help you save time and money on your meal prep shopping (and grocery shopping in general), here are six valuable tips.

Tip 1. Shop your stash

When you have your list of meal prep ingredients (from Step 3 of the Meal Prep Planning Guide), the first thing you should do is take a stock check of your pantry, fridge, and freezer. Often, we have ingredients we love to cook with already stocked at home. You might be surprised at how many items you can check off your list just by going through your existing supplies. When conducting your stock check, consider using some of the items you already have as substitutes. For instance, you can opt for dried herbs instead of fresh ones.

Tip 2. Bulk buy

Bulk buying not only reduces the number of trips you need to make to the grocery store but can also save you money in certain cases. Bulk buying is especially beneficial for stocking up on pantry and freezer staples, or if you're feeding a larger family.

When buying in bulk, estimate how long it will take you to use up the items, if at all. Prioritise bulk purchases of pantry staples and items with a long shelf life, such as dried and canned goods. Be cautious not to become a hoarder of products that may never get used, as this can be a waste of money.

Read more: 7 staples in a dietitian’s pantry

Tip 3. Opt for Cost-effective options

Food comes in various forms, including fresh, pre-cut, marinated, cured, portioned, frozen, dried, and canned. Comparing the unit prices of these different forms can help you control your expenses. While the price per unit doesn't always remain constant, it's worth noting that fresh produce prices can fluctuate with the seasons and source of production.

Here's a general guide: fresh fruits and vegetables are usually cheaper when in season or during special sales. When it comes to meat, larger cuts tend to be more economical than smaller ones, such as choosing a rump roast over rump steak. Conversely, cured, smoked, and pickled food products often come with a higher price tag per unit.

Myth: frozen and canned foods are less nutritious.

While some nutrient loss occurs during freezing and canning, advancements in technology and adherence to Good Manufacturing Practices have minimised these losses, especially for frozen fresh products. Most frozen and canned foods are harvested during their peak seasons, which can result in higher nutrient content compared to items harvested out of season.

Tip 4. Schedule and plan your shopping

For those with busy schedules, it's essential to check your calendar and allocate time for grocery shopping. Consider shopping at locations where you can find a variety of options, such as fresh food markets and shopping malls with multiple grocery stores. This minimizes the time spent traveling between different grocery locations. Additionally, think about grocery options along your commute route. Picking up a few items on your way home from work throughout the week can save you time compared to dedicating a specific day for weekly shopping.

Tip 5. Online Shopping

If you enjoy online shopping, you've probably encountered online grocery shopping. If you haven't, you're missing out. Online grocery shopping can be a lifesaver for those with busy schedules. There are numerous online grocery shopping options available today, ranging from traditional supermarkets to delivery services from your favorite stores. You can easily search for the items you need, avoid in-store marketing temptations, and schedule convenient delivery times. The precision and convenience can be incredibly helpful.

However, it's worth noting that not all favorite grocery stores offer online shopping, and many online services require a minimum spend for delivery or include an extra delivery fee, which may not be suitable for those on a tight budget.

Tip 6. Consider prepared ingredients

For those with a bit more flexibility in their budget, opting for prepared ingredients can save time during both shopping and cooking. Pre-cut vegetables, pre-cooked foods, and marinated meats are excellent time-saving options during meal preparation. If you're on a tighter budget, keep an eye out for discounts on prepared ingredients during your grocery trips.

Takeaway Messages

• Always check your own kitchen before heading out for grocery shopping; this can save both time and money.

• To save money, consider bulk buying pantry staples and products with a long shelf life, and compare the unit prices of different forms of the same food.

• To save time, choose locations with multiple grocery options, schedule shopping times (including quick stops on your commute), explore online shopping, and consider using prepared ingredients.

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