Food prices are getting out of control. Just the cost of eggs alone has made me rethink my entire meal plan. And let’s be honest—cheap food is usually ultra-processed, packed with sugar, and leaves you feeling unsatisfied. If you’ve ever felt frustrated by your grocery bill or struggled to eat healthy without breaking the bank, meal planning is the secret weapon you need.
The U.S. Department of Agriculture (USDA) projects that food prices will rise by nearly 2% in 2025. That’s on top of what we’re already paying! Instead of letting these costs take control, it’s time to get proactive with your grocery shopping and meal prep. Planning ahead can save you up to 30% on food costs and helps you make healthier choices before you’re tired and hungry.
Why Meal Planning Saves You Time, Energy, and Money
My wife and I don’t always nail dinner planning, but we crush breakfast and lunch. And that makes a huge difference. Mornings and afternoons are already hectic—we don’t need to waste energy deciding what to eat when we’re focused on bigger tasks. Having two out of three meals planned means we’re winning 66% of the time. Not bad odds.
Think of your brain like a glass of water. When you wake up, it’s full. Every decision you make takes a sip—small decisions, small sips; big decisions, big gulps. By the end of the day, you’re out of water, which leads to decision fatigue and bad choices. Meal planning eliminates unnecessary decisions, keeping you energized and focused throughout the day.
How to Get Started with Meal Planning
Start small. Just plan breakfast. If you’re someone who skips breakfast, I’d say—don’t be an ass. Your first meal of the day matters, whether it’s at 7 AM or noon. Ideally, start your day with a full glass of water (non-negotiable) to wake up your body properly.
Before eggs became as expensive as tuition, I used to meal prep soufflés: one whole egg, four egg whites, fiesta cheese, peppers, onions, and ground turkey. These were only 316 calories with 38g of protein, and they kept me full for hours. Since eggs are a luxury item now, I’ve switched to overnight oats.
My go-to recipe?
- ½ cup oats
- 1 tbsp chia seeds
- A handful of frozen blueberries
- 1 cup almond milk
- 1 scoop chocolate protein powder
- A dash of real maple syrup
At 425 calories and 34g of protein, this fuels me for the day without needing a mid-morning snack. Plus, prepping it takes just 15 minutes on Sunday.
Lunch Meal Prep: Simple, Affordable, and Delicious
Right now, I’m making quinoa taco bowls to use up ingredients I already have. It’s as simple as:
- Cooking quinoa or browning ground beef, chicken, or turkey with taco seasoning
- Adding frozen mixed peppers and onions
- Topping with fiesta cheese
Make a big batch and divide it into containers for the week. You can also swap out the protein or add different toppings for variety. The key is to cook once and eat for days.
Smart Grocery Shopping Tips
With food prices soaring, I’ve been shopping at Aldi and Walmart for essentials. Planning meals ahead and using an app like AnyList to create a grocery list keeps me on track and prevents impulse buys. Bonus: Many grocery stores offer price comparisons and digital coupons to save even more.
Ordering online for pickup or delivery also helps avoid those tempting clearance aisles (looking at you, random kitchen gadgets). Just last week, I forgot to clip a $10 Zyrtec coupon—basically throwing away a dozen eggs’ worth of savings. Lesson learned.
Reducing Food Waste and Maximizing Ingredients
The average American wastes over $700 in food annually. I’ve been guilty of this—buying a whole bag of carrots when I only needed one, promising myself I’d make carrot cake (spoiler: I didn’t). Instead, freezing ripe bananas for protein shakes and repurposing leftovers—like extra chicken for wraps or extra veggies for soup—has helped me waste less and stretch my meals further.
For meal inspiration, AI tools like ChatGPT or a quick Google search can help. I recently found a Korean-Inspired Turkey Meal Prep Bowl recipe that’s now on my Sunday meal prep rotation.
Your Challenge: Take the First Step
Start small. Choose one meal—breakfast or lunch—and plan it for the week. Then, create a grocery list and stick to it. If you want to take it a step further, prep your meals in bulk.
Here’s a page for some meal prep recipes, including Honey Garlic Chicken with Broccoli and Quinoa. If you have a great meal prep recipe, email me at Brian@baddayexcellence.com or DM me on Instagram at @walshmegrow.
Let’s start meal prepping and making life easier—one bite at a time.