Tips for Meal Planning
Often when I meet with clients the biggest struggle of the week is meal time. They often feel that they don’t have time or are unmotivated to plan, shop and cook. While motivation will only take you so far. Having a plan to reduce the overwhelm can help with the motivation. I have included a few tips I huge at home.
Schedule Time In
Book time into your calendar just like you would any other appointment to take 15-20 mins to write down the meals for the next week. Some like to plan breakfast, lunch, dinner and snacks. While others like to plan dinners only and have staples for the other. There is no right or wrong just whatever you will actually do. By setting time in your schedule you will find it much more successful to get it done.
For my family I plan for 5 nights plus a left over night. The 7th is usually on Saturday where I leave that open for a more in-depth meal that maybe I shop for in the moment or it is take out or social night out!
What to Eat
There are times in the year that I loath picking meals for us to eat.
To start I like to make a list of go to meals our family loves. I then make sure that at least 1 or 2 of these meals (or a variation of) are on your weekly meal rotation. Having a short list handy makes the weekly planning a little simpler.
I love to use themes to help navigate the choosing of meals. This also gives some direction when asking kids to help with meal suggestions. Here are a few ideas
Meatless Mondays
Taco Tuesday
Wild One Pot Wednesday
Throwback Thurdsay
Funday Friday
Also ask those in your family for suggestions. I do find when it is a meal that my kids have chosen they are more likely to eat it. While sometimes it requires a little direction to not always get burgers, pizza, tacos and nachos as suggestions. They often surprise me. BUUUT if you are getting the same thing every week from them. Try to have fun a little fun with a variation. For example Taco you can change of the meat from ground beef to pulled chicken or pork. I also like doing taco bowls or taco salad.
Match Meals to Commitments
One of the most common things I see when people start meal planning they get all the recipes out and plan these beautiful elaborate meals. But unfortunately they do not align with the commitments that they have and they become overwhelmed very quickly. If you know that your kids have activities and you are going to be taxing them around. This is NOT the night for an elaborate meal. Make pasta, eggs and toast with avocado and a veggie tray. Keep it simple, but nourishing so that everyone is getting the nutrition they need without the stress!
Make a list
Making a grocery list is the single most important task you can do to make grocery shopping simple and efficient.
Plan your meals- check your cupboards for what you have on hand- make a list and go shopping!
The grocery store is NOT the place to decide what yo are eating for the week and what you are needing at home. This is a recipe for overbuying or buying things that you don’t need.
I also like to make my list in order of sections I travel through the store:
produce
deli
meat
eggs & dairy
bakery
aisle
pharmacy
This way it saves time when I am shopping and I typically don’t miss things!
Grocery Delivery or Pick up
Many people don’t enjoy grocery shopping because their days are packed with commitments. Don’t feel you need to spend an hour at the grocery store. The past few year grocery pick up and delivery services have become really popular. This can be a big time saver (and cost saver) as it helps to reduce impulse purchases and is really simple to stick to the list.
We also have access to a wonderful produce delivery service. This is helpful for the mid week produce drop to top up the fresh things! I have heard of family and friends who have access to organic meat delivery too. Check your area for such services.
Time to Prep
The cooking itself is not the most time consuming part. It is often the chopping and cleaning that requires bulk of the energy. I highly encourage people to prep, even if just a little bit as you unpack your groceries. Wash and store greens like lettuce, spinach, kale etc. This will help these veggies last a little longer and when you need it you can just use it.
Chop up veggies like carrots and celery so you have them ready for packing lunches, snacking or your meal during the week.
Veggies like potatoes, sweet potatoes, turnip, and squash can all be roasted ahead of time and used later in the week. I also love to have these on hand to throw into an omelette or throw on top of a salad.
Hard-boiled eggs last all week, boil a dozen eggs to grab and go.
Embrace the Leftovers
I love leftovers for any meal at all! One whole chicken can make many meals- chicken Cesar salad, quesdillas, chicken salad sandwiches. Cook once eat twice. The love of leftovers can keep on going!
I hope this helps you a bit remember a little planning goes a long way. There is no right way to do any of this find one thing that helps to simplify your week. If you are looking for inspiration we have a collection of done for you meal plans that include a grocery list, all recipes and instructions. There is also always the option of custom meal planning too!
