3 Ways to Cut Your Grocery Bill (and Save the Planet)

Photo: Ann CuttingPhoto: Ann CuttingBy Rachel Mount

A $5 pint of strawberries left molding and forgotten in the back of the fridge. Half the cantaloupe you bought for a smoothie, languishing in the crisper. Your famous lasagna, cooked on the eve of back-to-back after-work plans, half of it now destined for the trash. If cleaning out your fridge each week supplies a steady diet of frustration and guilt, consider this: A family of four can waste more than $1,940 worth of food each year. That includes roughly 15 gallons of milk, 12 dozen eggs, 160 pounds of chicken and beef, and 240 pounds of fresh produce.

RELATED: 10 Reasons to Feel Good About the Future

As hard as that loss is for your budget to swallow, it's even harder on the environment--consider the water and energy required to grow food, and the fuel used to transport it. But you can stop the flow from fridge to trash by simply buying things you'll actually eat and enjoying them before they spoil. These tips will save you money, curb how much you toss, and quash that 5 o'clock what's-for-dinner panic.

RELATED: The Good-Mood Diet

Strategize Before You Shop

The first rule of easy and effective meal planning: Know thyself. Think back over your last three weeks' worth of dinners. How many nights did you dine at home? Do you enjoy splitting a big pot of soup over several meals, or are leftovers a lunch-only proposition? Can nothing stand between you and Friday night pizza delivery? There are no wrong answers. Meal planning can be a low-stress way to match your grocery shopping to your eating style; it isn't about measuring up to some June Cleaver ideal.

RELATED: The Surefire Way to Convert Money into Happiness

It also doesn't have to be a rigid, complicated affair. If a magnetic notebook stuck to the fridge works, have at it. If you want to plot your dinners with a detailed site like Plan to Eat, more power to you. For a casual approach, look at your upcoming week and subtract any nights you won't be home for dinner. Then figure that one more evening will be a wild card, when you'll eat leftovers, grab takeout, or yield to the siren call of a big bowl of cereal. For the remaining nights, jot down recipes or, to keep it supersimple, a protein, vegetable, and rice or pasta. The short list of meals allows for flexibility (chicken or hamburgers tonight?) without the risk of over- or under-shopping. Don't want to select a veggie before you've perused the produce aisle? Paint the broad strokes (greens X 2) and you can decide on-the-fly. When you hit a week that really works, tuck your plan into a folder or plastic sleeve and return to it a month or two later. Most of us can enjoy a six-to-eight-week meal cycle without getting bored--or even noticing.

RELATED: 4 Small (and Secret!) Acts of Generosity You Can Try Today

Keep It Cool

The greatest enemy of meat, dairy, and produce is warmth, so the colder you can keep your food, the better. Start your shopping in the middle of the store, where the pantry items are, so refrigerated and frozen foods won't sit too long in your cart. Harold McGee, the author of Keys to Good Cooking, suggests keeping a cooler in your car and placing meat, seafood, and milk in it for the ride home. You can also ask that especially perishable items, like fish and shellfish, be bagged on ice. If you don't have room for a car cooler, McGee suggests bagging frozen and cold foods together. At home, check the temperatures of your fridge and freezer (they should be set between 35 and 40 degrees and at zero, respectively). For a fast test, feel ice cream--if it's soft, your freezer is too warm.

KEEP READING: 2 More Ways to Cut Your Grocery Bill (and Save the Planet)

More from Oprah.com:

4 Questions to Ask yourself Before You End a Relationship
14 Uplifting Quotes for Your Most Dismal Moments
The 4-Step Plan to Get Your Life on Track
The male brain: What's really going on in there?
Subscribe to O, The Oprah Magazine and save up to 78%

Like O, The Oprah Magazine on Facebook