Does the thought of meal planning bring up feelings of dread?
You’re not alone.
I used to dread doing this, too.
But, in a past life, when I ran a home daycare, I had to learn this skill.
Over time, I got really good at it.
And it’s actually become something I look forward to, and now I even find it kind of fun.
Yes, fun.
Not just for the activity itself, but also for what it brings me.
However, I know that to you, it can seem like anything but fun.
And I want to challenge that.
Because I know that when you plan your meals, you end up with more time, more money, and more energy…
All ingredients for more fun!
Not to mention the health benefits of home cooking versus ordering in or dining out.
I know that planning and cooking my own meals is a big reason I’ve been able to stay healthy and fit.
It’s rare that we order in or dine out, and if we do, it’s usually because of a special occasion.
Planning, shopping, and cooking meals are just part of my life.
It’s all become routine.
And easy.
And yes, fun.
If it’s not yet routine (and fun) for you, here are my steps to help you become a meal planning marvel…
1. OPEN YOUR CALENDAR
Whether your calendar in online or on paper, it’s going to be your meal planning BFF.
Because the first step to planning is deciding when you’re going to get things done.
By things I mean types of meals, shopping, prepping, and cooking.
To get started, here are a few questions I want you to ponder:
- Is it ok if you have the same meal twice or more during the week?
- Do you want to be cooking in the evenings, or on weekends, or a mix of both?
- How often do you want to be going to the grocery store?
Your answers will help set the groundwork for your meal planning.
And they don’t just depend on the time you have.
I also want you to consider your energy level at the end of the work day.
Do you feel energetic or drained after a day at work?
If you feel drained, then cooking each evening may not be the greatest idea.
In that case you may want to do the minimum each evening, and prep mostly before hand.
Like on a Sunday.
You could cook meat or eggs, and cook rice or pasta or quinoa, and chop veggies.
You could even create whole meals that you just need to heat up.
It depends on the time you want to dedicate on the weekend versus the weekdays.
How many meals do you want to prepare per week?
Now, this is a good time to decide how many meals you’ll be making for your Monday to Friday.
Will it be five different meals, or just three, or even one?
There’s no right answer here, just make a decision considering your energy.
When will you prep and cook?
Next, decide on the time you need each day to prep and cook.
You might decide to do all your prepping and cooking on the weekend.
Or none on the weekend, and only on weekdays.
Decide what works for you.
Block out that time on your calendar.
When will you shop?
Finally, decide on how often you’ll be going to the grocery store.
Which days work best and at what time?
Block that time out.
Now that you’ve really thought about and scheduled all these things, let’s move on.
2. CHOOSE YOUR RECIPES
Honestly, this could be a really fun step.
Looking through recipes when you have some time can inspire you.
But…
It can also overwhelm you and suck up lots of time.
Create a bank of recipes
So, I suggest creating a bank of recipes.
Start with recipes that you already know and love, and that are relatively healthy.
Choose about 10.
Then, when you have some time (you could set a timer) and pick a few new recipes, maybe 5.
Now you have a bank of about 15 recipes, which is more than enough to rotate through over 3 or more weeks.
Pick your recipes for the week
I suggest that you don’t introduce more than one new recipe per week.
And that you choose your weekly recipes where things can overlap.
For example, if you’re having barbecue chicken with rice and veggies one night, you could make double the amounts, and create chicken fried rice another night.
Just add some tamari and a scrambled egg or two.
You can also choose meals based on what’s in season and what’s on special.
Look through your local flyers and get inspired.
The idea is to make things as easy as possible on yourself.
Keep it all very simple.
Now, mark the meals you’re going to have each day into your calendar.
Awesome.
Ready for the next step?
Here we go…
3. CREATE YOUR SHOPPING LIST
I really enjoy this part.
As I usually go to one of two different grocery stores, I divide my list by aisle, depending on the store I’ll be going to.
(I don’t think that’s too OCD, is it?)
It works for me.
And I also separate the fruits and veggies from the rest.
In spring, summer, and fall, I’ll go the market to get those items, which actually I really enjoy.
Yes, there’s that sense of fun again.
Decide on how much of each ingredient you need
Now, on your list I want you to consider how much you need of each item.
- Are you planning to eat that meal more than once?
- Or are you using the leftovers for lunch the next day?
Consider the amounts you need depending on the number of meals you’re hoping to get out of the recipe.
And if you make too much, no problem!
Freeze the rest and you’ve got an easy meal for another time.
And one more thing…
Check what you’ve already got
Check your pantry, fridge, and freezer to make sure you’re not buying anything you already have.
Especially if it’s perishable.
You don’t want to be stuck with eight zucchinis or four cartons of milk that may go bad.
Now, cross anything off your list that you already have.
Got your list ready?
Great, let’s go shopping!
4. GO SHOPPING!
Here you are at the grocery store or market.
You’ve got your list, and maybe you’ve even broken it down by section.
How fun (and efficient)!
Now, it can be tempting to deviate from the beautiful list you’ve crafted.
Pasta sauce is half price!
Chips are three for the price of two!
Sometimes these can be good things, all you need to do is ask yourself two questions…
- “Will I use this within the next week/month?”
- “Does it support my health and fitness goals?”
If you’re not a yes for both, then leave it and move on.
Cross the things off your list as you pick them up, and then you’re done!
OPTION: If you find yourself deviating regularly from your list, consider ordering online. No more temptation staring you in the face. Yes, it might cost a little extra, but it could save you time, money, and a few pounds in the long run.
5. PREP AND COOK
So, as per your calendar, you’ll know your times to prep and cook.
Go for it!
You have everything you need on hand.
Put on your favorite music or Netflix series, and get prepping.
Make this process fun for yourself.
I personally look forward to Sunday afternoon prepping and cooking.
It’s my time.
I hope you make it your time too.
Do you plan your meals?
Feel free to leave a comment below, and let me know your experience with meal planning.
I’d love to know what you’re doing, or why you don’t do it.
It’s all good.
I know this post is about planning dinners.
But of course, I also plan breakfasts and lunches and snacks.
However, I make those super easy.
I’ve got pretty much one or two breakfast ideas that I alternate.
And for snacks, I have two or three on hand.
And lunch is usually leftovers from supper.
Simple is the key.
Simple might not seem super exciting, but it’s the best thing you can do for your health.
Not to mention your time and your finances.
And for sure, you’ll have time to explore excitement elsewhere.
I hope you found this post helpful.
Keep moving forward,
Debbie
P.S. As usual, I’m available for a free chat about your next steps to more health and happiness in mid-life…
Email me, message me, or book a time to talk through Zoom.