It’s a tall order: preparing healthy family meals on a tight budget and a busy schedule.

As with most things in life, a little planning can help a lot. Plan the meals you’ll prepare for the coming week, make a list of the ingredients you need and then shop, advise nutrition experts in the University of Georgia’s Department of Foods and Nutrition. Having everything you need for the week on hand means fewer trips to the grocery store and most people spend more when they shop more frequently. It can also help you avoid the need to buy “last minute” food items in convenience stores or drug stores, where healthy options are limited and prices are higher.

When buying fresh produce, save money by choosing in-season fruits and vegetables. For all others, buy frozen produce, which is usually cheaper than fresh and healthier than canned options. Buy inexpensive sources of protein, such as beans, lentils, nuts or meat in large packages, which you can divide up and freeze in smaller portions if your family will not eat it all at once. If you’re not sure which size package is the better deal, compare the unit prices on the label on the front of the shelf.

Stock your pantry with cost-effective, non-perishable ingredients so you can make healthy last-minute meals when you need to; some things to include: whole wheat tortillas, canned beans, pasta, spaghetti sauce, frozen vegetables, frozen chicken breasts, whole wheat bread, nuts/nut butter and whole grain cereals.

When the family leaves the house, pack healthy snacks so you can avoid the expense and poor nutrition of vending machine food. Add lemon slices to a refillable bottle of water to keep your drink tasting fresh all day. Use your dinner leftovers for an easy, filling lunch.

Need some ideas for meals that will please your family? Check out the Family PLUS Cookbook for special recipes that you can make together.