Budgeting and Meal Planning

Budgeting and Meal Planning

  1. Don’t shop too often
  2. Make a shopping list the day before
  3. Make a meal plan to figure out what ingredients you will need to make dinner
  4. Buy items in bulk
  5. Try to by less expensive cuts of meat
    1. Chicken
  6. Eat before you shop
  7. Check what is in your fridge and pantry before you shop
  8. Use home brands –  these are found below eye level
  9. Have a budget before going into the store e.g. I will spend $100 on food for the week
  10. Keep a rough running total of how much you are spending at the shop
    1. Use a note pad and pen
    1. Calculator
  11. Keep a list of your fridge and write down things immediately 
  12. Make a pantry checklist
  13. Keep your grocery recipes to keep track of spending
  14. Cook a lot and freeze items for another nights dinner (spaghetti bolognas)
  15. Look for specials at the supermarket
  16. Prepare your grocery list by aisle
    1. Milk, Yoghurt, Cheese
    1. Breads and baked goods
    1. Vegetables
    1. Fruits
    1. Frozen
    1. Meat and Deli
    1. Sea food
    1. Paper and Plastic
    1. Canned goods
    1. Condiments and sauces
    1. Spices
    1. Cereal
    1. Snacks
    1. Health and Beauty

Storage Times for the Refrigerator and Freezer

These short but safe time limits for home-refrigerated foods will keep them from spoiling or becoming dangerous to eat. The guidelines for freezer storage are for quality only. Frozen foods remain safe indefinitely.

For storage times for eggs and foods made with eggs, see Egg Storage Chart.

Category Food Refrigerator
(40 °F or below)
(0 °F or below)
Salads Egg, chicken, ham, tuna & macaroni salads 3 to 5 days Does not freeze well
Hot dogs opened package 1 week 1 to 2 months
unopened package 2 weeks 1 to 2 months
Luncheon meat opened package or deli sliced 3 to 5 days 1 to 2 months
unopened package 2 weeks 1 to 2 months
Bacon & Sausage Bacon 7 days 1 month
Sausage, raw — from chicken, turkey, pork, beef 1 to 2 days 1 to 2 months
Hamburger & Other Ground Meats Hamburger, ground beef, turkey, veal, pork, lamb, & mixtures of them 1 to 2 days 3 to 4 months
Fresh Beef, Veal, Lamb & Pork Steaks 3 to 5 days 6 to 12 months
Chops 3 to 5 days 4 to 6 months
Roasts 3 to 5 days 4 to 12 months
Fresh Poultry Chicken or turkey, whole 1 to 2 days 1 year
Chicken or turkey, pieces 1 to 2 days 9 months
Soups & Stews Vegetable or meat added 3 to 4 days 2 to 3 months
Leftovers Cooked meat or poultry 3 to 4 days 2 to 6 months
Chicken nuggets or patties 3 to 4 days 1 to 3 months
Pizza 3 to 4 days 1 to 2 months

Published by OT Trauma Tools

Founder Mental health Advocate; Phd Candidate; Occupational Therapy Teacher and Researcher Australia “As an occupational therapist diagnosed with BPD I will use this page to share about the various interventions and strategies that are helpful to those with BPD. I will also share about the positive and sometimes challenging approaches that health professionals have used in my treatment in emergency, inpatient, outpatient and community settings. I hope that by sharing my lived experience I can help improve the experience of those struggling to understand Borderline Personality Disorders (BPD) and also support those living with BPD and other mental health challenges Most importantly we will share how occupation can powerfully help change lives!" Laura

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