Benjamin Franklin said, “If you fail to plan, you plan to fail.” This is incredibly true when it comes to eating healthy. Eating healthy doesn’t just happen. It requires preparation and planning.
If you fail to plan you plan to fail. – Benjamin Franklin
The good news is Meal Planning is actually easy & (once you get the hang of it) kinda fun.
Benefits of Meal Planning
- Healthier for your family as you are more intentional about food choices.
- Save money by less trips to the grocery store.
- Save money by making less impulse purchases.
- Less stress as you know what you are going to eat at each meal.
How to Meal Plan
- Make your Meal List
- Put Meals on the Calendar
- Make your Grocery List to Shop
- Food Prep
1. Make Your Meal List
Brainstorm the meals you would like to make. Its not required that you have a different meal each day. My friend once told me that his mom had 7 meals and she just rotated them each week. He kinda hated it! So while you can definitely repeat meals, try to have some variety. Also, think about things you can make in batches and freeze.
Also, plan simple meals or to-go meals for those busy times. For example, my kids help instruct their Tae Kwon Do classes every Thursday evening. So I know that every Thursday, I need a meal that I can pack up and bring to them at the do-jang. Soup is not an option- too messy. But burritos or a sandwich and chips. So I put that on the meal list. I know on Mondays I have a very short window to make a meal, so I plan for something I can throw together quickly or I plan a freezer meal that I can quickly warm.
Here are some of my family’s favorites:
Breakfast
- Oatmeal
- Scrambled cheesy eggs with veggies
- Banana Nut Bread/Muffins
- Pancakes/Waffles & Fruit
- Breakfast burritos
Lunch
- English Muffin Pizzas
- Beefy Mac & Cheese
- Chicken & apple salad sandwiches
- BLT’s
- PB & J Sandwiches
- Meat and cheese roll up/sandwiches
Dinner
- Taco Soup
- Baked Chicken Breast & veggies
- Grill Cheese & tomato soup
- Spaghetti
- Homemade pizza
- Red Beans and Rice with Sausage
- Stuffed Bell Peppers
- Fried Rice
Snacks
- Pretzels
- Granola Bars
- Bagels & Cream Cheese
- Fruit Salad
- Smoothies
2. Put meals on your calendar
You can use a calendar (in a planner or print out) or just grab a sheet of paper and make 4 columns: Breakfast, Lunch, Dinner, Snacks and list your dates on the side- I use the paper method first, then I transfer my list to a regular calendar.
This is where planning saves you. You can see those days that you are busy and out of the house and you can plan accordingly. Those busy days or days where you are driving around your city is when you are most like to waste money (and calories!) on fast food.
Not anymore. You have a plan.
Or you might even plan to have fast food that day and fit it into your budget and make efforts to eat healthy the rest of the day. The point is to be intentional.
3. Make Your Grocery List
Ok. You picked your meals. You put them on your calendar. Now make your grocery list.
Go down your calendar and at each meal, write down what items you need to prep that meal. After you make your list, check out your pantry and fridge and scratch off anything you already have in stock.
Don’t forget to add non-food items like ziplock bags, paper plates of napkins that you may need when taking meals to go.
4. Food Prep
Since you put your meals on the calendar, you can prep your meals for the week or longer if you want to freeze items. Some ways you can Food Prep:
- Chop all veggies. Keep the items you need this week in the fridge, freeze the rest.
- Cook Meat
- Cook/Bake Chicken- chop or shred for salads
- Make freezer meals
Cook & Enjoy
Having a plan will help you manage stress especially when your kids ask,”What are we going to eat?” Share your thoughts and tips on meal planning below!