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Menu planning

    Whether you live alone, in a large household or in something in between, planning your meals and writing a shopping list in advance will save you time and money.

    Planning will help you to make the most out of the food that you buy and use up your leftovers.meal planner

    Use our downloadable Weekly Meal Planner to get you started. Check out our recipes page if you need some inspiration! Or print off a few (ideally print double-sided and two to a page) and put them on the fridge for the family to fill in what the want.

    If planning every meal for the week seems a little daunting or you’re not convinced that it will work for you, start with just a few meals. Try planning meals for three days or just focus on planning your dinners - it’s up to you!

    Portion planning

    One of the main causes of wasted food is from cooking too much. We fear not having enough to go around and we want our children and families to eat well - so we make a bit more to be sure.

    This then means leftovers, which either go in the bin (hopefully not!) or the fridge and can be forgotten.

    Portion planning will help you to not only reduce wasted food, but also ensure a varied, healthy and balanced diet.

    As a guide here are the standard portion sizes that are suitable for one person for one meal: 

  • 75-100g of uncooked dried pasta
  • 130g of uncooked fresh pasta
  • 75g of rice
  • 65-100 grams of chicken
  • 65-100 grams of beef
  • 75g or ½ cup of vegetables

    Of course portion sizes vary between men and women and between age groups. To calculate exactly how much you need of a food for a specific number of people, use Love Food Hate Waste UK's great portion calculator here.

    And for more information on healthy serving sizes, Nutrition Australia's website has specific recommended daily servings of food types for men and women of all different age groups.

    Next: See our tips for saving time and money when planning and shopping.

    Love your food

    Each year Victorian households throw out 5,000 tonnes of cakes and desserts.