Finding Your Ideal Eating-Out Frequency
There is no one-size-fits-all answer to the question, "how many times to eat out per month?" Your optimal number is a personal choice, influenced by your financial situation, health priorities, and social life. While dining out offers a convenient break from cooking, doing so excessively can negatively impact your wallet and well-being. By taking a thoughtful approach, you can find a rhythm that works for you.
The Financial Cost of Dining Out
One of the most significant factors to consider is the financial impact. In 2023, the average American spent approximately $328 per month on eating out. This number can vary drastically based on income, family size, and dining habits. Home-cooked meals are nearly five times cheaper than ordering delivery, making a compelling case for cutting back on restaurant visits to save money. Hidden costs like tips, taxes, and delivery fees can quickly add up, sometimes increasing the total bill by 20% to 30%. To get a clear picture, track your food spending for a month using a budgeting app or by reviewing your credit card statements.
Here’s how average monthly spending on dining out breaks down by household size, according to data from Ramsey Solutions from March 2025:
- Single person: $222 per month
- Married couple (no kids): $373 per month
- Married couple (with kids): $500 per month
- Single parent (with at least one kid): $254 per month
By comparing your spending to these averages, you can see if you are on par, over, or under. Adjusting your frequency can free up a significant amount of money for other financial goals, such as paying down debt or boosting savings.
The Health Impact of Eating Out
From a health perspective, dining out frequently can present challenges. Restaurants often serve larger portions and use more fat, sodium, and sugar than a home cook would. Studies have linked frequent dining out, especially at fast-food establishments, to higher body mass index (BMI) and an increased risk of obesity, cardiovascular diseases, and type 2 diabetes.
Home cooking offers complete control over ingredients, portion sizes, and preparation methods. Research from the Johns Hopkins Bloomberg School of Public Health found that those who cook at home more often consume fewer calories, carbohydrates, and fats. While the occasional restaurant meal is fine, relying on it too heavily can hinder your health goals. Mindful eating is key, whether you are at home or dining out.
Social and Lifestyle Considerations
Eating out isn't just about food; it's also a social and cultural activity. It's a way to connect with friends, celebrate milestones, or experience new cuisines. For many, the convenience of not having to cook or clean up is also a major draw. Therefore, the goal isn't necessarily to eliminate dining out entirely but to find a healthy and sustainable balance.
Creating Your Personalized Dining-Out Plan
1. Track Your Spending and Habits. Start by monitoring your dining-out and grocery spending for one month. Identify how often you eat out and for what reason (e.g., convenience, social events, treats). This honest assessment is the first step toward making a plan that aligns with your priorities.
2. Set a Realistic Budget. Decide on a monthly budget for dining out that aligns with your overall financial goals. If you have significant debt, you might aim for a lower number, such as 1–2 times per month. If your finances are stable, you might budget for one nice restaurant meal and a few more casual outings. Remember that this budget includes coffee runs, takeout, and delivery.
3. Strategize for Health. To counter the potential health drawbacks of dining out, develop a strategy for making healthier choices when you do eat out. Check menus online beforehand to find nutritious options. Request sauces and dressings on the side, choose grilled or baked dishes over fried, and don't be afraid to ask for a to-go box at the start of the meal to manage your portion size.
4. Prioritize Your 'Why'. Determine your core reasons for eating out. Is it for special occasions, date nights, or quick convenience? You can create sub-categories in your budget, such as 'Date Night' or 'Weekend Treats,' to help you prioritize where your money goes.
5. Make Home Cooking Enjoyable. To reduce the desire to eat out, make home cooking more appealing. Try new recipes, meal prep on weekends to save time during the week, or turn cooking into a social activity with your partner or family. This can help you appreciate the benefits of home-cooked food and reduce the perceived effort.
Comparison Table: Dining Out Frequency vs. Impact
| Frequency per Month | Budgetary Impact | Health Impact | Lifestyle Impact |
|---|---|---|---|
| 4+ times per week | Very High. Can significantly impact overall spending and make it difficult to meet financial goals. | High Risk. Increased intake of calories, sodium, and unhealthy fats; linked to obesity and other chronic health issues. | Very Convenient. Little time spent on cooking and cleanup, but may lose novelty. |
| 1–3 times per week | Moderate to High. Spending adds up, requiring careful budgeting to stay on track. | Moderate Risk. Requires proactive meal planning at home to balance nutritional intake. Portion control is essential. | Balanced. Provides a good mix of convenience, social opportunities, and the benefits of home cooking. |
| 1–3 times per month | Low. Minimal impact on finances, making it easier to save or invest. | Low Risk. Home cooking is the primary source of food, providing excellent control over nutrition and health. | Special Occasion Focus. Each dining-out experience feels more special and deliberate. |
Conclusion: Finding the Right Equation
Ultimately, the 'right' number of times to eat out per month is a personal calculation based on your budget, health, and lifestyle needs. For many, a balanced approach of 1 to 3 times per week is a realistic and sustainable goal, offering both convenience and the benefits of home-cooked meals. By consciously tracking your spending, prioritizing your health, and understanding your motivations, you can create a dining plan that enhances your life without compromising your financial or wellness goals. It is important to view dining out as a treat or an experience, not a default option.
Authoritative Outbound Link
For more detailed nutritional information and health studies on the effects of food prepared away from home, consult the National Institutes of Health(https://pmc.ncbi.nlm.nih.gov/articles/PMC5561571/).
