Shop your kitchen first
Check the fridge, freezer and cupboards before planning. Build the first meals around food that needs using. This reduces waste and stops you buying duplicates.
Choose flexible low-cost foundations
Rice, pasta, potatoes, oats, beans, lentils, eggs, tinned tomatoes and frozen vegetables can work across many meals. Compare unit prices rather than assuming the largest pack is always cheapest.
Plan five dinners, not seven perfect days
Leave room for leftovers, a freezer meal or changed plans. Over-planning can create waste when real life interrupts the schedule.
Make ingredients overlap
If you buy peppers, yoghurt, chicken or herbs for one recipe, choose another meal that uses the remainder. The cheapest ingredient is not cheap if half of it goes in the bin.
Batch cook where it genuinely helps
Curries, chilli, soups, stews, pasta sauces and tray bakes can create extra portions. Freeze what you will not eat safely within the next few days.
Build the list from the plan
Write quantities and stick to the list unless a substitution is genuinely better value. Promotions only save money when you would otherwise buy and use the product.