How to Stop Eating Out: Meal Planning, Cooking at Home, Shopping Tips & More

Introduction

Eating out is a common part of many people’s lifestyles, but it can be expensive and unhealthy. With the right plan in place, it’s possible to make small changes that will help you break the habit of eating out and get back on track with healthier meals at home.

The purpose of this article is to provide tips and strategies for breaking the habit of eating out, including meal planning, shopping smarter, and tracking your spending. By making these small changes, you can improve your overall health while also saving money.

Meal Planning in Advance

One of the most effective ways to stop eating out is to plan your meals in advance. Meal planning can help you save time and money by ensuring that you have the ingredients on hand for healthy meals throughout the week. It also eliminates the need to decide what to make for dinner each night, which can lead to unhealthy choices or ordering take-out.

According to a study published in the International Journal of Environmental Research and Public Health, “meal planning can be beneficial for health outcomes due to the ability to structure meals in accordance with dietary guidelines, as well as reduce food waste, budgeting, and time spent grocery shopping.”

Benefits of Meal Planning

Meal planning has numerous benefits, including:

• Saving money by reducing food waste and avoiding extra trips to the store.
• Reducing stress by eliminating the need to decide what to make for dinner each night.
• Making it easier to stick to healthy eating habits.

Tips for Successful Meal Planning

Here are some tips to help you get started with meal planning:

• Start simple. Begin by planning one meal per day or just a few meals per week.
• Plan meals around seasonal produce. This will help you save money and ensure that you’re eating fresh, nutrient-rich foods.
• Make use of leftovers. Plan to use leftovers from one meal in another dish later in the week.
• Involve the whole family. Ask everyone to contribute ideas for meals and make sure to include some of their favorites.

Making Your Own Meals at Home

Cooking your own meals at home is a great way to save money and eat healthier. When you prepare your own meals, you have control over the ingredients and can avoid unhealthy additives and preservatives. Plus, you can adjust the recipes to suit your tastes and dietary preferences.

A study published in the Journal of Nutrition Education and Behavior found that “cooking meals at home was associated with better diet quality and lower intake of added sugar, saturated fat, and sodium, compared with take-out and restaurant meals.”

Benefits of Cooking at Home

Cooking your own meals at home offers many benefits, including:

• Saving money by avoiding costly restaurant meals.
• Eating healthier by controlling the ingredients and avoiding unhealthy additives.
• Having the flexibility to adjust recipes to suit your tastes and dietary preferences.

Tips for an Easier Cooking Experience

Here are some tips to help make cooking at home easier:

• Make use of convenience items. Pre-cut veggies, pre-cooked grains, canned beans, and frozen fruit can all help speed up meal prep.
• Invest in a slow cooker. Slow cookers are great for making soups, stews, and other dishes with minimal effort.
• Use simple ingredients. Look for recipes that use simple ingredients that you already have on hand.
• Keep it fun. Invite friends and family to join you in the kitchen for a cooking party.

Packing Lunch for Work or School

Packing lunch for work or school is another great way to save money and eat healthier. When you pack your own lunch, you can choose healthy ingredients and portion sizes, and avoid unhealthy fast food options.

A study published in the Journal of the Academy of Nutrition and Dietetics found that “participants who reported packing lunch more frequently had higher intakes of dietary fiber, vitamins A and C, magnesium, potassium, and iron than those who reported packing lunch less frequently.”

Benefits of Packing Lunches

Packing lunch has many benefits, including:

• Saving money by avoiding expensive restaurant meals.
• Eating healthier by controlling the ingredients and portion sizes.
• Having the flexibility to choose healthy options that suit your tastes and dietary preferences.

Tips for Packing a Healthy Lunch

Here are some tips to help you pack a healthy lunch:

• Choose lean proteins. Look for lean meats, fish, eggs, beans, nuts, and seeds.
• Include whole grains. Whole grains such as quinoa, brown rice, and oats are nutritious and filling.
• Add plenty of vegetables. Try to include at least two servings of vegetables in your lunch.
• Include healthy fats. Healthy fats such as avocado, olive oil, and nuts can help keep you full.

Shopping the Perimeter of the Grocery Store

Shopping the perimeter of the grocery store is a great way to save money and eat healthier. The perimeter is where you’ll find the freshest produce, dairy, and proteins, while the center aisles are filled with processed and packaged foods that are often high in sugar, salt, and unhealthy fats.

A study published in the American Journal of Preventive Medicine found that “grocery shoppers who shopped the perimeter of the store had significantly higher intakes of whole grains, fruit, vegetables, and dairy products than shoppers who did not shop the perimeter.”

Benefits of Shopping the Perimeter

Shopping the perimeter of the grocery store has many benefits, including:

• Saving money by avoiding processed and packaged foods.
• Eating healthier by focusing on fresh produce, dairy, and proteins.
• Having the flexibility to choose foods that suit your tastes and dietary preferences.

Tips for Shopping the Perimeter

Here are some tips to help you shop the perimeter of the grocery store:

• Shop the produce section first. Fill your cart with plenty of fresh fruits and vegetables.
• Choose lean proteins. Look for lean cuts of meat, fish, eggs, and tofu.
• Look for whole grain options. Choose whole grain bread, pasta, and tortillas when available.
• Read labels carefully. Look for added sugars and unhealthy fats in packaged and processed foods.

Avoiding Shopping When You’re Hungry

Shopping when you’re hungry can lead to unhealthy impulse purchases. When your stomach is growling, it’s easy to reach for sugary, salty, and fatty snacks that may seem appealing in the moment, but won’t do you any favors in the long run.

A study published in the Journal of Consumer Research found that “shoppers who were hungry were more likely to purchase unhealthy snack foods compared to shoppers who were full.”

Reasons to Avoid Shopping When Hungry

It’s best to avoid shopping when you’re hungry for several reasons, including:

• Impulse purchases. You’re more likely to buy unhealthy snacks and treats that you don’t need.
• Higher costs. You’re more likely to spend more money when you’re hungry.
• Lower quality. You’re more likely to buy lower quality items when you’re hungry.

Tips for Avoiding Shopping When Hungry

Here are some tips to help you avoid shopping when you’re hungry:

• Eat before you go. Have a healthy snack before you leave the house so you won’t be tempted by unhealthy items.
• Bring a list. Make a list of the items you need before you go and stick to it.
• Shop with a friend. Ask a friend to come along to help you stay focused on your list.
• Take your time. Don’t rush through the store and take the time to compare prices and read labels.

Stocking Up on Healthy Snacks

Stocking up on healthy snacks is a great way to curb cravings and avoid unhealthy options. Having healthy snacks on hand makes it easier to resist the temptation to order take-out or grab a bag of chips from the vending machine.

A study published in the Journal of the Academy of Nutrition and Dietetics found that “adults who kept mostly healthy snacks in their homes consumed fewer calories, carbohydrates, and fat than adults who kept mostly unhealthy snacks in their homes.”

Benefits of Having Healthy Snacks On Hand

Having healthy snacks on hand has many benefits, including:

• Curbing cravings. Having healthy snacks on hand makes it easier to resist unhealthy temptations.
• Saving money. Healthy snacks are often cheaper than ordering take-out or buying processed snacks.
• Eating healthier. Healthy snacks are a great way to get in extra servings of fruits and veggies.

Tips for Finding Healthy Snacks

Here are some tips to help you find healthy snacks:

• Look for whole foods. Choose items like fruits, nuts, seeds, and yogurt that require minimal processing.
• Choose low-sugar options. Look for snacks with no added sugar or those sweetened with natural sweeteners like honey or maple syrup.
• Opt for low-fat options. Choose snacks with no added fat or those made with healthy fats like nuts and seeds.
• Read labels carefully. Check the ingredient list for unhealthy additives and preservatives.

Tracking Your Spending

Tracking your spending is a great way to stay on top of your budget and make sure you’re not overspending. Tracking your spending can also help you identify areas where you may be able to cut back, such as take-out meals or expensive snacks.

A study published in the Journal of Financial Planning found that “individuals who tracked their spending had higher financial satisfaction and lower levels of debt.”

Benefits of Tracking Your Spending

Tracking your spending has many benefits, including:

• Creating a budget. Tracking your spending can help you create a realistic budget that fits your needs.
• Identifying areas for improvement. Tracking your spending can help you identify areas where you may be able to save money.
• Sticking to your goals. Tracking your spending can help you stay on track with your financial goals.

Tips for Effectively Tracking Your Spending

Here are some tips to help you effectively track your spending:

• Set a budget. Start by setting a budget and make sure to include all expenses, such as groceries, dining out, entertainment, etc.
• Record every purchase. Record all purchases in a notebook or spreadsheet to get an accurate picture of your spending.
• Review your records regularly. Review your records once a week or once a month to identify areas for improvement.
• Set spending limits. Set limits for yourself on how much you can spend in certain categories each month.

Conclusion

Breaking the habit of eating out can be difficult, but with the right plan in place, it is possible to make small changes that will help you save money and eat healthier. Meal planning, cooking at home, packing lunch, shopping the perimeter of the grocery store, avoiding shopping when you’re hungry, stocking up on healthy snacks, and tracking your spending are all great ways to start.

By following these tips and developing a plan that works for you, you can create a healthier lifestyle and save money in the process.