I created my first YouTube video series in 2008 due to the Great Recession. One of the populations that I was treating was newly divorced men who were suffering financially during that time.  As we talked, it became clear that many were spending money on eating out because they didn’t have the basic skills to make food.  

Cooking may seem simple if you have been doing it for years, but it is more complicated than you think. You must know what to buy, when, and how much to cook, plan what to make, and have the gear to make it.

Younger divorced men often prioritized spending on a new wardrobe or a big TV rather than a good set of pots and pans. As a psychotherapist, my goal was to improve the quality of my patients’ lives, including enhancing their practical life skills. Cooking for themselves would allow them additional independence and financial security, which equals better mental health. 

I would focus on a simple first step, like packing a lunch instead of eating out, and I was surprised how difficult this was for some.  Many thought their only option was to slap together a boring sandwich; for others, even that seemed too complicated. That is why my first YouTube series in 2008 was on ways to pack a lunch.  It was my first attempt at making YouTube videos, and is best forgotten.

We are currently experiencing runaway inflation. This is annoying for those with a cash reserve but devastating for individuals and families who are struggling financially. In my last post, I wrote about ways to save money on food. This post is all about ways to save money by packing a lunch.

As a working adult, I almost always packed my lunch. It was a financial must in graduate school and during my medical training. As an established physician, I could afford to “go out,” but I still chose to pack my meals for several reasons. The main one was that I would do paperwork and return phone calls during my lunch break. Other doctors would finish seeing patients at 8 p.m. and then stay an hour later to return calls and tidy up their paperwork. I wanted to go home to my family as soon as possible. 

There have been times when I would buy my lunch.  In the past, I worked for the VA system several days a week.  They had a heavily subsidized cafeteria, and I sometimes bought lunch so I could socialize with the other doctors. How good were those lunches?  You get what you pay for, and their lunches were cheap. 

My kids have picked up on some of my habits and packed their food from home.  Most of them are now living away and have continued that habit, which saves them time and money. My wife takes a slightly different approach and has a mini-fridge and microwave at her workplace.  She often eats shelf-stable foods at work that she can easily prepare. She is particularly fond of dehydrated soups in a cup and buys them by the gross when they are on sale.

The rationale for packing a lunch is clear: It saves money and can be healthier. A 2015 Visa credit card company survey noted that the average person could save $1,170/year by packing a lunch. A 2023 analysis on makingsenseofcents.com cited a $100 saving per month. However, you can save much more.

Let’s look at two extremes.  In 2025, spending over $20 (lunch and tip) at a typical restaurant would not be uncommon.  I recently took my daughter out to lunch at a pick-up place. A sandwich plus chips and a drink was close to $20!  I ordered at the counter, had to pick up my food, and had to bus my table, so I did not give them the “suggested” 25% tip. Naturally, that would have increased the cost further.  These prices may seem high where you live, but they are commonplace in Chicagoland.

In med school, I was desperately poor and brought a cheap lunch 95% of the time; I packed a generic sandwich and perhaps some house-brand cookies, chips, or an apple. I often drank water but sometimes brought one of those horrible sugary drink pouches (Capri Sun). Coffee was usually available for free in the hospital. Let’s look at one of my typical med school lunches using 2025 prices (prices from Walmart.com as of March 2025).  

PBJ sandwich (Google search/https://lenpenzo.com from 2024) $0.46

One serving of rebagged Walmart sandwich cookies $0.13

Gala Apple (⅓ pound) $0.40

Coffee $0.00

Total $0.99

If you are spending $15/day buying your lunch, 5 days a week, 48 weeks/year $3,600.00

If you are packing the above super cheap lunch/year. $238.00

Savings/year $3362.00

Of course, you may pack a more deluxe lunch or only eat off of the $5 McDonald’s menu every day, but either way, you will save money by packing your lunch.

I had a patient who was constantly strapped for money. She and her husband worked in lower-level retail jobs and ate all their meals at McDonald’s (or similar joints).  I finally convinced her to cook at home and pack her lunch.  This was a difficult sell because she thought she could never eat as cheaply as a McDonald’s combo meal.  However, she went from never having enough money to saving money. 

When I first met my friend, Tom, he always went out to eat. He owns a residential construction business and is often in different locations with interesting food options. It would not be uncommon for him to buy coffee and a breakfast treat at Starbucks, a nice lunch at a local pick-up joint, and make a trip to get coffee during the workday.  However, with today’s economy, he now brings a thermos of coffee and lunch from home and is eating better and healthier.   

If you decide to bring your lunch, it’s wise to invest in some inexpensive accessories. Here are a few items to consider.

I usually packed my lunch in a soft-sided 6-pack cooler. It kept my food cold enough that I didn’t need an ice pack. However, there are now a variety of inexpensive soft-sided insulated bags specifically designed for lunch. You can find them everywhere, from big box stores to Amazon.  Choose one with a sound closure system, i.e., a sturdy zipper. My bags would last me years.  If they got grungy, I hit them with a bit of soap and water.

Regarding food containers, when I was in med school, I used the least expensive fold-top sandwich bags for items like a sandwich or some rebagged chips. However, zip-close bags are inexpensive and recommended over fold-over ones. I just searched Amazon, and they can be had for as little as $0.02/bag. A better option is to use reusable containers.  Granted, you must use them for a long time to “break even,” as sandwich bags are so inexpensive, but they are likely the better ecological choice.  Several of my kids prefer to use Rubbermaid-style containers designed for sandwiches.  Naturally, there are now many reusable containers for just about any food need.  My son often takes frozen chicken nuggets in a pristine Tupperware container purchased at a second-hand shop.  He heats the nuggets at school for a quick no-prep lunch. 

I was also poor as a medical resident, but my lunches were often better than those of my cohorts, who bought their lunch daily.  With minimal funds, I planned out my meals carefully and would cook enough food for two meals.  I purchased a Rubbermaid lunch meat container that was about an inch deep and the width of two slices of lunch meat.  When my dinner was ready, I put half of it in the Rubbermaid container for lunch the next day.  While my friends ate cafeteria sandwiches, I had real meals (traditional dinners, stir-fries, casseroles, etc.). This was an extremely economical way to eat, as I never threw out leftovers. By the way, do you know that Americans throw out about 40% of the food that they buy?  That is throwing away money.

My daughter recently moved to her own place and called to tell me she was “channeling” me.  She made a small meatloaf and sides.  She ate ⅓ of that meal and immediately packed the remaining 2/3rds into individual containers.  She loved the idea of coming home the next two nights to a delicious homemade dinner that only required a reheat. She packs her lunch and doesn’t get tired of the standard sandwich or bagel fare, so her lunch prep is also simple. 

I read an article about a woman living in a tiny NYC studio apartment. She only ate organic but still had a very frugal grocery bill.  She did not have a kitchen and did meal prep on the weekend using a hotplate, a coffee pot,  and a small rice cooker. She had no kitchen sink, so she washed her dishes in her shower.  She made two to three main courses for the week and divided them into individual meal containers.  She also made enough morning coffee for the week and refrigerated it to reheat in the morning. Yes, her plan was extreme, but it worked for her.  All she needed was some problem-solving abilities and a little creativity. 

I worked two days a week in a town almost 100 miles from home so I would spend the night in a hotel.  The city was rough, and the dining options were limited. Also, I worked the first day until 10 PM, so I wanted to get to my hotel room and chill.  I packed in lunch, dinner, and breakfast for the following day.  My lunch was typically leftovers from home, and my dinner could be various things, from leftovers to a sandwich to a meal that I prepared in my hotel room.  Breakfast was often oatmeal with nuts and dried fruit. 

I built a “kitchen in a bag” that included a 7” mini electric frying pan. The hotel room had a microwave and a coffee maker, so I could make just about anything I wanted to eat. 

My niece likes to meal-pack salads. She will make five salads without any dressing. She keeps a bottle of dressing at her workplace, but repacking an individual salad dressing portion is easy if you don’t have access to a fridge. As a medical resident, I had a couple of 1-ounce Rubbermaid containers that I would carry. I hated cleaning them, so I devised a solution. I would seal a portion of salad dressing in a Ziploc sandwich bag.  At lunchtime, I push the dressing to one corner of the bag and twist the top like a pastry bag.  I then snipped off the corner to pour the dressing on my salad. This method works for soft food items, including butter, peanut butter, and cream cheese.  It is very easy to do, and there is no greasy mess to clean up. 

There are many inexpensive items designed for eating on the go. I suggest keeping flatware with your lunch gear. I used a camping-style spork for years, but you can also buy a knife, spoon, and fork for very little at dollar stores. It is best not to use your home flatware, as it is easy to lose. 

If you work indoors, your company will have a microwave oven in its lunch room.  I always used Rubbermaid-style containers, but you can now get many glass ones with sealing lids. When I was working at that distant city site, the clinic had a microwave, but it was filthy and rusty inside.  I purchased a tiny 1-quart warming “Crockpot” with a stainless inner pot.  I would pile in leftovers the night before and then pop them into my mini warmer when I got to work.  By lunchtime, my meal was piping hot.  

My friend Tom rigged a small microwave and inverter in his tool trailer so he could quickly reheat his lunch.  Airline attendants and van dwellers love a little heating device called a HotLogic Mini to safely heat their food, and let’s not forget the humble wide-mouth thermos, which has kept lunches warm for millions over the decades.  

I always carry a little pocket knife for many reasons, including lunch.  I can cut up an apple, open the tip of a Ziploc filled with salad dressing, or cut a chunk of bread.  

I like to prewash my flatware and dishes after lunch when I don’t have a sink handy, I pack a couple of damp paper towels in a Ziploc. These are also useful for wiping my hands in a pinch. 

The trick when packing a lunch is to think outside of the box.

The traditional sandwich has its place, but my favorite lunch is last night’s leftovers. I also freeze individual portions of homemade soups and stews that can be pulled out of the freezer on days when the cupboard is bare and I don’t feel like running to the market. Additionally, I like to mix things up, sometimes buying shelf-stable ready meals for a few dollars that I can eat with a slice of bread. Remember, anything goes: oatmeal for lunch? Sure. Cheese and crackers? Why not? Can of soup? If you like.  Yesterday’s carry-out Chinese?  Of course.  Be creative, and you will never feel deprived or bored. 

If you are fearful of diving in, then do it slowly.  Brown bag Tuesdays?  Meal prep on Sunday for three workday lunches and go out the other two?  You are in charge of your mealtime destiny.  The longer you do it, the more natural it becomes. Good luck!

Peace,

Mike