Eat better for less with smart strategies and staple skills.
01
Whole Grains As Base
Build meals on rice, oats, and lentils.
💵 Low cost💪 Filling
How it works: Cheap calories with nutrients.
02
Beans Two Ways
Soup day one; refried day two.
♻️ No waste🍽️ Two meals
How it works: Big-batch flexibility.
03
Cheap Cuts, Slow Cook
Use thighs, shoulder, and chuck.
💰 Value🥘 Tender
How it works: Slow heat melts collagen.
04
Stock From Scraps
Save bones and trimmings for free stock.
🧃 Free flavor♻️ Less waste
How it works: Extracts flavor and nutrients.
05
Stretch With Eggs
Add eggs to bowls, noodles, or rice.
💪 Protein boost💵 Cheap
How it works: Versatile binder and protein.
06
Master A House Sauce
Keep one go-to sauce to transform basics.
⚡ Instant upgrade🍽️ Many uses
How it works: Consistent flavor anchor.
07
Use Seasonal Sales
Plan meals around weekly flyers.
💵 15–30% saved🗓️ Smart plan
How it works: Buy low, cook to fit.
08
Buy Whole, Not Prepped
Skip pre-cut and shredded.
💰 20–40% saved📅 Lasts longer
How it works: Avoids labor costs and spoilage.
09
Cabbage Workhorse
Cheap, crunchy, and flexible.
🥬 Weeks-long🥗 Versatile
How it works: Sturdy leaves store well.
10
Roast Big, Reuse
Turn roasted chicken into multiple meals.
🍗 Multi-use🍲 Soup-ready
How it works: Carcass yields broth and flavor.
11
Pantry Proteins
Canned tuna/chicken/beans for fast meals.
⚡ Quick💵 Affordable
How it works: Shelf-stable meets weeknights.
12
Use All Parts
Cook stems and greens; use bones.
♻️ Waste down💵 Value up
How it works: Edible ‘scraps’ are flavorful.
13
Starch-Linked Sauces
Thicken with pasta water or starch.
🥣 Cheaper✨ Glossy
How it works: Starch emulsifies fats and water.
14
Freezer Inventory List
Track what you have to avoid overbuying.
🗂️ Organized💵 Save more
How it works: Prevents duplicates and spoilage.
15
Meat As Flavor
Use small amounts to season veg and grains.
💵 Meat down🍽️ Flavor up
How it works: Rendered fats carry flavor.
16
Baked Potato Bar
Top potatoes with leftovers and pantry staples.
🥔 Filling💰 Cheap
How it works: Potatoes are a budget blank canvas.
17
Buy Spices Smart
Use ethnic aisles and bulk bins.
💵 2–5× cheaper🌶️ Better value
How it works: Different sourcing and packaging.
18
Use Bones Twice
Pressure cook for richer second stock.
🦴 Max flavor♻️ No waste
How it works: Pressure extracts gelatin and minerals.
19
Leftover Frittata
Bind odds and ends with eggs.
🍳 New meal♻️ Clean fridge
How it works: Egg matrix holds varied fillings.
20
Onions & Garlic First
Build cheap flavor foundations.
🧅 Flavor boost💵 Pennies
How it works: Aromatics make simple staples craveable.