Stretch Your Monthly Food Budget with Meal Prep

With rising food costs, we’re all search for new ways to save on groceries. Meal prep can help you save time, reduce waste, and make the most of your food budget. And when you take advantage of the dollar-for-dollar match Double Up Food Bucks offers on fresh fruits and veggie purchases with your EBT/Bridge Card, you can bank on eating delicious, healthy meals all month long.

4 Tips to Get Started with Meal Prep

1. Plan Meals to Maximize Savings

Effective meal prep starts with a bit of planning. Here’s how to make sure you’re getting the best value for your budget:

• Pick Meals that Focus on Key Ingredients: Choose versatile fruits and vegetables that work across multiple meals. Think leafy greens, carrots, onions, tomatoes, and peppers – all widely available at farmers markets or grocery stores participating in Double Up Food Bucks. 

• Use Budget-Friendly Staples: Rice, beans, pasta, and potatoes are affordable items that can help stretch your produce into multiple meals. Build your meals around these items to create balanced, filling dishes that don’t break the bank. 

• Plan for Leftovers: Don’t be afraid of making big batches. Leftovers from a veggie-packed stir-fry can turn into burrito fillings, soups, or salads, so you get more meals from the same ingredients. 

• Take an Inventory and Make a List: Before shopping, check out what you already have. Build meals around ingredients you need to use up. Stick to your meal plan and write a detailed grocery list to help ensure you will use what you buy.

2. Shop Smart with Double Up Food Bucks

Once you have a plan, it’s time to shop. When you shop with your EBT/Bridge Card at participating Double Up Food Bucks locations, every dollar you spend on fresh produce is matched – up to $20 per day. Here’s how to get the most out of it:

• Max Out the Match: When possible, aim to spend up to the match limit each time you shop, ensuring you’re getting double the amount of fresh produce. 

• Prioritize Seasonal Produce: Seasonal fruits and veggies are often more affordable and fresher, so they’ll last longer in your fridge. Look for what’s in season, whether it’s tomatoes and berries in summer or squash and root veggies in fall. 

• Consider Bulk Buys: If you have the freezer space, buy in bulk where possible. Many vegetables like bell peppers, carrots, and greens can be chopped and frozen to use over the next few weeks. 

3. Make the Most of Fresh Produce

Now that you’ve stocked up, let’s prep those ingredients so they stay fresh and ready to use.

• Pre-Cut and Portion: When you get home, wash and chop veggies like carrots, peppers, and leafy greens. Store them in airtight containers so they’re easy to grab and use, whether you’re making a quick salad or adding them to a soup. 

• Blanch and Freeze: Certain vegetables, like green beans, leafy greens, and broccoli, can be blanched (boiled briefly, then placed in ice water) and frozen. This step preserves nutrients and extends their shelf life, making them great additions to meals in the future. 

• Go for Flexible Recipes: Meals like stir-fries, casseroles, and soups allow you to use whatever you have available. These recipes are forgiving and help you avoid letting any produce go to waste. 

4. Meal Prep-Friendly Recipes Using Double Up Food Bucks

Here are a few simple recipe ideas to get you started on budget-friendly meal prep:

• Vegetable Stir-Fry with Grains: Combine fresh vegetables with rice or quinoa, using any veggies you picked up with Double Up Food Bucks. A little soy sauce or garlic can make for a flavorful dish. 

• Hearty Vegetable Soup: Use leftover veggies to create a delicious soup. It’s easy to make in large batches and freezes well. Add beans or lentils for extra protein and fiber. Check out our recipe for Easy Weeknight Potato Sausage Soup. 

• Fruit and Yogurt Parfaits: Layer seasonal fruit with yogurt for a healthy breakfast or snack. Prep these in jars to be ready to go in the fridge all week. Check out our recipe for Fruit with Warm Honey Yogurt Topping. 

• Bean and Vegetable Tacos: Use beans as a base and add diced tomatoes, lettuce, and other fresh veggies. It’s a great way to stretch produce across multiple meals and makes for a quick, delicious dinner. 

Ready to start?

Before your next shopping trip, plan a few meals and go from there. Find a Double Up location near you where you can shop seasonally and stretch your dollars further.