How much money can you save by meal prepping?

November 24, 2025 •

4 min read

The average American household wastes up to 30% of its food budget annually. Understanding how much money can you save by meal prepping is key to turning this costly habit into a significant opportunity for financial growth and healthier living.

Quick Summary

Meal prepping can lead to thousands of dollars in annual savings by strategically reducing food waste and cutting back on expensive restaurant and takeout meals. It offers a practical way to manage finances while also eating healthier.

Key Points

Significant Annual Savings: Meal prepping can save thousands of dollars annually by replacing expensive takeout and minimizing food waste.
Higher Costs When Dining Out: Restaurant and takeout meals can be over five times more expensive than cooking at home when all costs are considered.
Strategic Planning is Key: Maximizing savings requires meal planning, creating a grocery list, and sticking to it to avoid impulse purchases.
Reduced Food Waste: By using ingredients strategically across multiple recipes and utilizing leftovers, meal prep drastically reduces the amount of food that spoils.
Time and Stress Reduction: Prepping meals in bulk eliminates daily cooking dilemmas and saves valuable time during busy weekdays.
Healthier Outcomes: Complete control over ingredients and portion sizes leads to healthier eating and better management of dietary goals.

The Hidden Costs of Not Meal Prepping

For many, the biggest financial leaks in their budget occur in the food category. Unplanned meals, last-minute takeout orders, and forgotten groceries often lead to substantial overspending. For example, a single fast-casual meal can cost $12–$15 per person, while a similar home-prepped meal might be just a fraction of that. Over a year, these small, frequent purchases accumulate into thousands of dollars. The convenience of dining out or grabbing ready-made meals comes with a hefty premium, including not only the inflated food cost but also taxes, tips, and delivery fees.

How to Calculate Your Potential Savings

To truly appreciate the financial impact of meal prepping, it's helpful to quantify your current spending. Track your expenditures on restaurant food, fast food, and meal delivery services for a month to get a baseline. Once you have a clear picture, you can compare it to the cost of purchasing raw ingredients for home cooking. A simple calculation can reveal your potential savings:

Estimate your current weekly dining-out cost. For some, this could be $95 or more.
Calculate your weekly meal prepping cost. Many successfully manage on $40-$50 per week by being strategic.
Subtract the meal prep cost from the dining-out cost. This gives your weekly savings.
Multiply by 52 to get the annual savings. For example, ($95 - $40) x 52 = $2,860 in annual savings. For many, this figure is even higher when accounting for reduced food waste and smarter grocery shopping.

Cost Comparison: Meal Prep vs. Alternatives


Feature	Meal Prepping	Eating Out	Meal Kits
Cost per meal (approx.)	$4–$5	$20+	$10+
Convenience	Low initial effort, high weekly convenience	High convenience	High convenience, guided
Control over ingredients	Complete control	Little to no control	Moderate control
Food Waste	Very Low	Low	Moderate
Customization	Full customization	Limited customization	Pre-set options

Strategies to Maximize Your Savings

Maximizing the financial benefits of meal prepping goes beyond simply cooking at home. It requires a strategic approach to grocery shopping and planning.

Plan in Advance: Create a weekly meal plan to guide your grocery list. This prevents impulse buys and ensures you only purchase what you need.
Shop Smarter: Stick to your shopping list and compare unit prices to find the best value. Shopping around the perimeter of the store, where fresh produce and proteins are, can also help avoid processed and costly aisle items.
Embrace Bulk Buying: Stock up on pantry staples like rice, pasta, and spices, as well as proteins, when they are on sale. This reduces the cost per unit significantly over time.
Utilize Common Ingredients: Incorporate a few key, versatile ingredients across multiple meals for the week. For instance, roast a large batch of chicken to use in salads, wraps, and grain bowls.
Master the Art of Leftovers: Repurpose leftovers creatively. Yesterday's roasted vegetables can become today's stir-fry. This ensures no food goes to waste and minimizes kitchen time.
Use Energy-Efficient Cooking: Batch cooking and using appliances like a slow cooker or instant pot can reduce overall energy consumption compared to cooking daily.

Beyond the Budget: Additional Benefits

While the financial rewards are a huge motivator, meal prepping offers a host of other advantages that contribute to a higher quality of life. These benefits reinforce the habit and make it easier to stick with long-term.

Healthier Eating Habits: By controlling the ingredients, you can ensure your meals are more nutritious and balanced, free from the excess sodium, fat, and sugar often found in restaurant food. This is a major plus for anyone with specific dietary goals.
Reduced Stress and Decision Fatigue: Never again face the 5 p.m. scramble of figuring out what to make for dinner. Having meals ready to go frees up mental energy and reduces the stress of daily cooking decisions.
Significant Time Savings: Dedicating a few hours one day a week to cook in bulk saves you time every other day. Reclaiming this time can be used for hobbies, relaxation, or spending with loved ones.
Increased Discipline: Meal prepping builds discipline and consistency, valuable skills that can extend to other areas of your financial and personal life.

Conclusion

Meal prepping is not just a trend; it's a powerful financial tool that empowers individuals to take control of their food budget and improve their overall well-being. By intentionally planning meals, shopping with a purpose, and cooking in batches, you can effectively cut your food expenses by thousands of dollars each year. The savings from avoiding expensive last-minute meals and reducing food waste create a compounding effect that significantly strengthens your personal finances over time. Beyond the monetary gain, it offers invaluable benefits such as better health, reduced stress, and more free time. It's a strategic life skill that pays dividends well beyond the kitchen. For a deeper dive into the numbers, consider reading an in-depth analysis from Investopedia.

Frequently Asked Questions

While it varies widely, some individuals report saving thousands of dollars annually, with weekly savings potentially ranging from $40 to over $75, depending on how often they previously ate out.

Meal prepping from scratch is almost always cheaper per meal than using a meal kit service. Meal kits offer convenience but come at a higher cost for pre-portioned ingredients.

Beginners can start by picking just one or two simple, versatile meals to cook in bulk for the week. Focusing on common, inexpensive ingredients and repurposing leftovers is a great starting point.

Yes, batch cooking for the week uses kitchen appliances far less frequently than cooking daily. This can reduce your energy bills and save on resources like water and cleaning supplies.

By planning your meals ahead, you only buy the ingredients you need and use them efficiently. This prevents items from spoiling in the fridge and getting thrown away, a major source of financial loss.

Start with affordable, bulk-friendly ingredients like grains, legumes, and in-season vegetables. Plan meals around sale items and stick to simple recipes that use common, versatile ingredients.

Yes, by pre-preparing healthy meals, you control the ingredients and portion sizes, making it easier to stick to a nutritional plan and resist the temptation of unhealthy, convenient food options.