Reverse Meal Planning System (Save Time and Money!)

My reverse meal planning system is a simple and easy way of meal preparation that starts with what you already have on hand, rather than deciding on meals first. This method allows you to cut down on food waste, save money, and use ingredients effectively, creating a more sustainable cooking routine. By focusing on items already in your pantry and refrigerator, you can use those things that otherwise might go bad and need to be thrown out!

hand writing on the reverse meal plan with a baby standing nearby

All about the Reverse Meal Planning System

Interested in learning to meal plan? Have you tried traditional meal planning in the past and just couldn’t learn to like it and actually get it done?

That was me. I never got along with meal planning until I discovered I’m literally doing Reverse Meal Planning every day without writing anything down or even realizing it! (Thanks to the Frugal Fit Mom!)

Here’s how we do it: shop your pantry, fridge and freezer first, then plan your meals and grocery list accordingly!

For example, I know that I have ground beef and frozen chicken breasts in the freezer, pasta and potatoes in the pantry, and frozen veggies in the freezer, so what can I make with that? I can do a main dish like BBQ Meatballs or Cheddar Ranch Chicken paired with Baked Potato Halves or mac-n-cheese and a simple cooked vegetable or I can make a casserole such as Dairy Casserole or Chicken Potato Casserole. (If you choose to make a casserole, you can maybe even add in some leftovers from a previous meal!)

Then, if I still need dinner ideas I’ll check the weekly ads from the local grocery stores to see what’s on sale. And so on. It’s actually easy!

But wait… how and when do you stock the pantry?

About once a month, we do a basic grocery haul (usually at Aldi), stocking up on all the staples we may be needing (plus anything on the meal plan for the week ahead). Click here to get an example and a template of our standard Aldi haul!

Also, watch those weekly sales at the local grocery stores! If they have a good deal on something (and the expiration date is still good!), stock up on it!

Tools to Make it Easy

A meal planning template – click here to get ours for free!
Recipe collection – tried and true family favorite recipes or you can find all of ours right here on Small Town Scratch!
Notes app or notebook – write down ideas, changes, or new recipes you’d like to try as you think of them.

The Reverse Meal Planning System: How to Do It in 5 Simple Steps

1. Shop your pantry, refrigerator and freezer, then the weekly ads from local grocery stores

Taking a little inventory of your pantry is the first step. This helps reveal what you have on hand before heading out to shop. This process also helps prevent unnecessary purchases while encouraging creative meal solutions with what you already have. Taking inventory also helps find any expired items, making sure you’re using your resources wisely and avoiding food waste. By now, I just kind of know what’s in my pantry, but you can write it all down if you wish.

Check the freezer and refrigerator next. I like to buy meat in bulk, so I’ll check what options I have on hand for protein. Also, what’s hiding in the refrigerator that needs to be used up?

2. Choose your meals

Now for the fun part, choosing the meals. First, I like to think what I can make with the ingredients I already have on hand, then I like to check the weekly sales at the local grocery stores in our area to get more dinner ideas. Check your personal recipe collection, flip through your cookbooks, and look on Pinterest for recipe inspiration, if you wish! I like to make sure to have a protein and vegetable at every meal, then add in other things as you wish.

I also like to make homemade snacks, so I’ll add those to the planner as well.

When I’m meal planning I like to make the recipes with the most perishable items first. For example, if I’m making something with fresh mushrooms or spinach or something like that, I’ll put that recipe on the menu in the beginning of the week.

Oh, and don’t forget to check your schedule so you can plan around any events that might be coming up!

3. Create a shopping list

As you decide on meals and snacks for the week, simply add any items you need to buy to your shopping list! You can organize the items in categories (like dairy, grains, produce, and so on) if you wish!

It’s always a good idea to make a shopping list (at least for me!) so I can stay efficient and focused while shopping in the store.

4. Go grocery shopping.

Now that you have your planner filled out and your shopping list made, it’s time to shop! I find that it works best for me to shop at the end of the week, like Friday or Saturday, so I’m all set to begin on Monday!

Don’t forget to watch the sales, in case there’s a good deal you could stock up on and freeze or store in your pantry for later. The main thing I like to make sure I check for sales on, is the meat!

5. Put your meal plan into action!

You’re all set! Now, you have a plan and ingredients, so there should be less last-minute scrambling for meal ideas and shopping trips and more free space in your brain to think about other things. Happy cooking!

reverse meal plan hanging on the side of the fridge

Ideas for Meal Planning (to make it even easier!)

Implement a weekly meal theme. Try designating themes for each day, like Meatless Monday or Taco Tuesday. This can simplify planning and inspire new recipes to explore.
Use seasonal ingredients. Let the season help make your meal choices by using fresh, in-season ingredients from your garden or local grocery store or farmers market. Seasonal produce often has better flavor and nutritional value. Plus, it supports local agriculture and sustainability!
Stick to whole foods. Focusing on whole foods can really help keep meal planning simple.

Tips and Tricks for Success

Cook once, eat twice. If your family doesn’t mind leftovers, make enough for two meals so you have an easy lunch the following day! Leftovers just might be my favorite thing in the world, as a homemaker. So handy to have leftovers to pull out for an easy lunch!
Choose familiar recipes. I’ll add in at least one, maybe two new recipes a week, but mainly stick to old family favorites I know that everyone will love.
Meal & snack prep. If I have something like salad on the menu (I often schedule that for more than one meal) I like to prep all the salad ingredients. Like shred the cheese and wash and chop any additional veggies I have for the salads that week and store them in separate containers for easy access!
Remember to thaw the meat! Some folks get all the meat for the week out of the freezer on Monday morning, but I usually just get any frozen meat that I’ll need that day out of the freezer in the morning, or the night before.
Multi-task. While the soup’s simmering, prep the side salad. While the potatoes are cooking, fry the ground beef. And my favorite one: while meal is under-way, clean out the dishwasher if it’s clean. After the meal, it’s ready to load!

Simple Ideas to Make Cooking Fun!

Light a candle
Turn on the music or a podcast
Make yourself a fun drink to sip on while cooking

Going Forward

Each week, repeat the process and make a new weekly meal plan and shopping list. Or, you could even do a month at a time, too, though I find that a little harder.

Keep an eye on food waste. Bought or made something that nobody loved and it ended up in the trash? Make a note not to buy or make that thing again. I also like to stay away from ingredients that I only use in one specific recipe. Unless we really, really like that certain food and don’t mind eating it frequently!

Ask your family! They’ll most likely be able to help you when it comes to meal and snack planning.

One final note: the more you reverse meal plan and cook from scratch, the easier it gets. You can do it!