Saving Money and the Planet Through Meal Planning

London Food Coalition
Jan 5
3 min read

In developed countries like Canada, one of the biggest contributors to food waste is something surprisingly close to home—our kitchens. Whether it's wilted lettuce forgotten in the back of the fridge, a bag of mouldy bread in the pantry, or leftovers that never got eaten, household food waste is alarmingly common. Studies in London, ON, have found that the average household throws away $700 worth of avoidable food waste annually.

And it’s more than just a waste of money. When food ends up in landfills, it produces methane, a potent greenhouse gas that contributes to global warming. If global food waste were a country, it would be the third-largest emitter of greenhouse gases in the world. Yikes.

The good news? There’s a lot you can do about it, starting right in your own home. Reducing household food waste is one of the most impactful (and budget-friendly) steps you can take for the environment. One of the most effective ways to start is by meal planning. While it may seem time-consuming at first, it can save you time on busy nights and make grocery shopping easier and more efficient.

Here are some simple tips to get you started:

1. Start with Your Schedule

Before choosing recipes, look at your calendar for the week. Planning a gourmet meal on a night filled with meetings or kids’ activities? Probably not the best idea. Block out the nights when you’ll be busy, eating out, or need something quick, and plan your meals accordingly.

Also, consider your household’s specific needs; perhaps you have picky eaters or need to prepare a separate lunch for school or work. Build these into your plan to avoid last-minute scrambling.

2. Take Inventory of What You Already Have

Before making your grocery list, check what’s already in your fridge, freezer, and pantry. What’s about to expire? What can you use up this week?

Taking stock of your ingredients helps prevent double-buying and lets you build meals around what you already own. If you’ve got tomatoes going soft by Tuesday, plan a salad or pasta on Monday to use them up. Got a nearly full jar of sauce? Make it the star of a couple of meals.

3. Choose Recipes Strategically

Create a go-to list of recipes your household enjoys and refer to it each week. Involve your family in this process—ask what meals they love and explore new ones together.

Over time, you’ll build a collection of reliable recipes and develop a better sense of how long each takes to prepare. Try to choose meals that share ingredients to avoid ending the week with half-used containers or produce.

For example:

Use leftover roast chicken for sandwiches or wraps the next day.
Repurpose veggies from dinner in an omelet or salad for lunch.
Plan one or two meals a week that intentionally generate leftovers for quick next-day dinners.

4. Build a Smarter Grocery List

Once your meals are planned, write down what you need to buy, broken down by meal, if helpful. Post the list on your fridge so others can add snacks or lunch items throughout the week. You can also use the LFC Grocery List Template to help organize your trip.

5. Shop with Purpose

Stick to your list when shopping and check expiration dates to make sure food won’t spoil before you can use it. A focused shopping trip not only cuts down on waste but also saves money by preventing impulse buys and unnecessary duplicates.

Small Changes, Big Impact

Meal planning doesn’t have to be perfect, and you might still waste a little food now and then. But with a bit of intention, you’ll likely see a big drop in both your grocery bills and your garbage bin contents.

By planning your meals, you’re not just saving time and money—you’re helping tackle one of the biggest sources of food waste and doing your part for the planet. That’s a win-win for your wallet and the world.