PLAN YOUR MEALS AHEAD OF TIME

If you want to save money on food, planning your meals will help. Here, the registered dieticians at Eat Right Ontario share the top 10 ways to stay healthy on a budget.

Make a weekly menu Sit down once a week to plan every meal of the week, including snacks. Craft your grocery list from the plan. Go one step further and decide which person will cook and when. Divvying up the responsibility ahead of time will help ensure you stick to the plan.

Plan around sale items Local flyers, newspapers and coupons are a great place for menu inspiration. Just be sure to choose items you’ll actually eat so they don’t end up in the green bin.

Go meatless on Mondays Protein is an essential nutrient, but it doesn’t have to come from meat. Choose from legumes (beans, lentils, dried peas), eggs, tofu, peanut butter are all good sources of protein.

Check the expiry date Look in your pantry to see what you have on hand. Plan your meals around items you already have.

Go for grains Opt for versatile items such as rice, pasta, barley or couscous. They are healthy, in- expensive and can be used in soups, stews, salads and more.

Save it for special occasions If you love to cook, trying out new recipes is more than just feeding your family; it’s a source of joy. To stay on budget, choose recipes that don’t require that special, often more expensive, ingredient.

Cook with the season Fruits and vegetables will cost less when they’re in abundance. Create your menu depending on the season.

Use your leftovers Transform last night’s supper into two more meals. If you’re cooking up a roast, use some of the meat for sandwiches. The rest of the meat (and the flavourful bones!) can be used a third time for a hearty and healthy soup.

Make big batches Choose on-sale items to cook bigger batches. Purchase two packs of on-sale ground turkey instead of one. That way, you can make two batches of lasagna, for example. Simply freeze the second batch in meal-sized portions.

Know what they love Encourage family members share their favourite flavours. That way, you can keep an eye out for their favourite ingredients when they go on sale.