It’s constantly being featured in various media outlets and reality only sinks in deeper when it’s time to restock your pantry – it may be old news but we can’t escape the fact that grocery prices have gone up significantly.

If you’ve been scrambling for ways to keep your grocery bills down to no avail, one meal prepping queen is here to save the day.

Katie Lolas has gained a following for regularly posting handy cooking hacks and money-saving tips. This time around, she revealed how you can reduce your grocery expenses by simply planning and preparing meals ahead of time.


She usually only spends between $100 to $120 per week on groceries for her family of three. If that sounds like a shockingly impossible budget to commit to these days, make sure to grab a pen and a piece of paper because here’s exactly how she does it:

1. Organise your shopping list by aisle and treat yourself to three pricey items

To ace meal prepping and save money in the long run, Katie suggested making an organised list of shopping items to stick to.

'Instead of walking into a store and grabbing items that you “think” you need or crave at the moment, let me help you get organised and focus on the items you actually need – I call this “focused grocery shopping”,’ she began.

‘When you practice focused grocery shopping, you can save money, stick to your meal plan, create less food waste, and purchase healthier food.’


Katie said that there are two ways to organise your shopping list – listing items down by aisle or section as well as considering how you normally walk around the supermarket.

'When I walk into my local Woolies, I typically walk around in this order: fresh produce, meats, dairy, canned, etc. That's how I organise my list,' she detailed.

'This ensures I never miss an item and I'm in and out in less than 20 minutes.'

Make sure to check off every item once you add it to your trolley and allow yourself to purchase three things that aren't included on your list that you either want to try or you simply enjoy but don't necessarily need.

'Also go for home brands! Especially for staple items,' Katie continued.

'There's never going to be enough of a taste or quality difference of staple items to warrant the price hike, so always go for the unbranded option.'


2. Don’t start out preparing all your meals for the week

Katie said that meal prepping shouldn’t feel like a chore as it’s designed to make your life easier.

'The number one mistake I see people making when they decide to start meal prepping is taking on too much at once rather than starting slow,' she explained.

'Contrary to popular belief, meal prepping doesn't mean prepping all of your meals and snacks for a week,'

'So if your mornings are hectic and you don’t have the time to make a proper meal, consider preparing something you can take on the go like overnight oats, muffins or egg cups. If you always find yourself ordering Uber Eats for lunch three times a week, consider prepping a salad or ingredients for a healthy sandwich or wrap.'


3. Lock in a time to cook and stick to it

Dedicate the perfect time that works for you during your weekly routine to cook meals and make sure to put in the effort to commit to it.

'If you're new to meal prepping, set yourself a time limit and once that time is up, walk away from the kitchen. Even if that means you only prepped one recipe, that's still one meal you have covered for the week,' she said.

'Eventually, you'll become more efficient in the kitchen within your allocated time frame. It always helps to remember as well that prepping meals now will save you time in the long run.'

4. Plan beforehand so you don’t get tempted to order food

Katie shared that the best way to keep your food budget in check is to plan, prepare, and portion meals ahead of time.

'You won't need to reach for quick and processed options as you will have healthy ones ready to eat,' she explained.



She also added that planning beforehand saves you money as you won't be tempted to eat out or order takeaway meals.

'It's better value for money. With the money you spend on one meal out, you can purchase ingredients that will stretch over multiple meals!'


5. Start with the most complicated meals and practice cleaning as you go

'Staying organised as you meal prep will make the whole process easier. I always start cooking with whatever takes the longest and have a few things going at once,' Katie said.

Katie uses a cooktop that allows her to have three pots and pans cooking all at once without feeling restricted.

'I also say a clean space is a productive space, wipe down benches as you cook and if you are waiting for something to finish in the oven, take the time to do the dishes,'


6. Invest in top-notch quality kitchen buys

Katie claimed that investing in high-quality appliances, containers, and equipment will save you money in the long run and make the overall cooking process much easier.

'I love the quick heat-up features of my Westinghouse oven and cooktop, when I have limited time to prep, I know I won't have to wait that extra five minutes for my appliances to reach the right temperature,' she explained.

'Additionally, the Quick Cook function is perfect for cooking frozen meals I've prepared. All I do is place the food in the oven straight from the freezer and heat it. It cooks quickly and evenly every time.'

Katie opts for good quality meal prep containers such as Sistema and Meal Prep Australia. For breakfast food, she likes using mason jars from Kmart or the Reject Shop.

She also swears by her Phillips XXL air fryer, which she often uses to cut down the cooking time for food items like chicken, steak, meatballs, patties, and pork chops.


And there you have it, from the meal prepping legend herself. Happy shopping (and meal prepping), everyone!

Got any money-saving tips up your sleeve? Share them with us in the comments! We’d love to hear from you.

Get a glimpse of Katie’s grocery tip that she uploaded on Instagram by watching the video below: