Wendy Jo Peterson - Meal Prep Cookbook For Dummies

Be sure to check the unit price of an item. Sometimes those big cans can look like they’re a better price, but if you check the unit price, it could be more expensive. Most markets list unit price under the price of the item on the shelf.

The unit price is often printed on the price tag on the store shelf, but if it isn’t, you can calculate it yourself. To do so, divide the total price by the quantity. For example, if a 28-ounce jar is $1.29 the unit price would be $1.69 ÷ 28 = $0.06 per ounce. If the 14.5-ounce jar is $1.19, then the unit price would be $1.19 ÷ 14.5 = $0.08 per ounce. So, in this example, the larger can is the better price.

Store brands are often a great way to get a bargain buy, but check the nutrition labels to make sure the product has the same ingredients as your favorite brand.

Be sure to check expiration dates! If you overlook the expiration date, you may get home and realize your package of meat needs to be frozen or used by tomorrow.

Some major retailers, such as Costco, are known for bulk buying. Shopping at these stores is a great way to save money if you have the space to store bulk items and you have a lot of hungry mouths to feed. Look for store brands for the best deals and the greatest savings.

Costco’s much-loved rotisserie chicken deal is actually a loss financially for the chain, but they know it gets you in the door and that you’re (most likely) going to shop for other items while you’re there.

These chains have really stepped up their quality and offerings in the past decade, with more organic items and expanded frozen and packaged goods. From a bargain perspective, they can save you a ton of money.

If you don’t have the space to store all that food, bulk buying isn’t a good idea. A cluttered home or kitchen will most likely hinder you from wanting to meal-prep or cook. Plus, if you bulk buy a lot of food, you may not have the room in your refrigerator or freezer to store prepped meals. Consider your space before bulk buying.

With the pandemic, many people wanted to avoid grocery stores entirely. Meal delivery services — such as from Amazon and Instacart — may be limited to bigger cities and may include an annual fee. Although they’re handy, they aren’t for the savvy bargain shopper.

I’ve used Instacart when I needed to get groceries and didn’t have the time to make it to a grocery store, or when I didn’t want to drag my young child into the market and have her hands everywhere (and then in her mouth).

A pitfall to grocery delivery services is that you don’t know who’s selecting your groceries, so if you’re highly selective about your tomatoes and how to pick a watermelon, this may frustrate you. Overall, I like delivery services, and I think they’ll only expand and improve in the years to come.

Find out if your area has a farmer’s market, selling locally sourced produce, meat, dairy, or baked goods. Often, local products can be fresher, more nutrient-dense (due to reduced travel time), and less expensive. Plus, you can meet the local farmers and get to know their practices, which can connect you more to your food and community.

If driving to a farmer’s market is tough, consider checking out a community supported agriculture (CSA). CSAs can work in a few ways. For instance, some CSAs require you to buy into an annual or biannual share, where you receive various goods throughout the year. Some CSAs have a weekly box, where it’s whatever is grown seasonally and harvested that week, often delivered to your home or a nearby drop spot where you can pick up your box on a set day. If you’re in a larger agricultural area, you may even have CSA boxes that allow you to pick which items you get each week. Our local CSA allows me to add on baked goods, meats, and even prepared foods. During the pandemic, our CSA has been a great way to minimize person-to-person contact and still support our local farmers.

If you’re interested in learning more about CSAs in your area, check out www.localharvest.org .

Keeping a well-stocked kitchen helps not only during a pandemic, but with meal planning and prep. The pantry, the refrigerator, and the freezer all have useful food items that are useful to keep on hand, from condiments to grains.

Don’t mistake a pantry that’s bursting with food for a well-stocked pantry. If you can’t see it, you may forget you have it. Take time to organize your pantry and keep in mind the rule of FIFO: First In, First Out (meaning, using the items you purchased first before using your new items). Check the expiration dates to decide which product you’ll use first and to further avoid food waste.

Here are the items you need for a well-stocked pantry:

Bread: Flat breads, sandwich breads, tortillas, buns, and so on ( Note: These may need to be stored in the freezer for longer storage times.)

Beans: Canned or dried, your favorite varieties

Pastas: Dried shapes of choice

Rice: White, brown, jasmine, or basmati

Grains: Farro, couscous, bulgur, quinoa, and so on

Flours: All-purpose, whole-wheat pastry flour, almond flour, and so on

Broths or stocks: Beef, chicken, or vegetable

Baking essentials: Baking soda, baking powder, and sugars

Cereals: Hot or cold varieties

Oils: Avocado, extra-virgin olive oil, grapeseed oil, canola oil

Vinegars: Red wine, white wine, balsamic, and so on

Canned goods: Tomatoes, olives, artichokes, capers, red peppers, corn, beans, and so on

Canned meats: Tuna, sardines, anchovies, chicken, and so on

Nuts or nut butters: Peanut butter, almonds, walnuts, pistachios, hazelnuts, and so on

Sauces or marinades: Barbecue, Italian dressing, marinade packets, low-sodium soy sauce, and so on

Spices: Salt, pepper, cinnamon, cumin, coriander, cayenne, garlic powder, and so on (see the nearby sidebar for tips on making your own spice mixes)

Upcycle glass jars to create your own spice mixes. Here are some favorites to keep on hand:

Taco seasoning: 2 tablespoons chili powder, 2 teaspoons garlic powder, 1 teaspoon paprika, 2 teaspoons cumin, 1 teaspoon onion powder, 1 tablespoon oregano, ½ teaspoon ground pepper, and 1 teaspoon salt

Ranch seasoning: 2 tablespoons dried parsley, 1 tablespoon dried chives, 1 tablespoon dried dill weed, 2 teaspoons garlic powder, 2 teaspoons onion powder, 1 teaspoon salt, and ½ teaspoon ground pepper

Chili seasoning: 3 tablespoons chili powder, 2 teaspoons garlic powder, 2 teaspoons cumin, 2 teaspoons oregano, 1 teaspoon ground coriander, and 1 teaspoon onion powder

Barbecue seasoning: 1 tablespoon ground pepper, 2 tablespoons chili powder, 1 tablespoon garlic powder, 1 tablespoon paprika, 1 tablespoon onion powder, 2 tablespoons brown sugar, and 1 tablespoon salt

Italian seasoning: 1 tablespoon dried oregano, 1 tablespoon dried parsley, 1 tablespoon dried thyme, 2 teaspoons dried basil, 1 teaspoon garlic powder, 1 teaspoon ground pepper, and 1 teaspoon salt

Remember: You can change an entire meal, just by shifting the spices!