Meal planning for the week can save you time, money, and stress! Here’s a step-by-step guide to help you get started:
Assess Your Current Situation:
What do you already have? Check your pantry, fridge, and freezer for ingredients you can use up.
What’s your schedule like? Identify busy nights when you’ll need quick meals or leftovers, and evenings when you might have more time to cook.
Who are you cooking for? Consider dietary restrictions, preferences, and portion sizes for everyone in your household.
What’s your budget? This will influence your ingredient choices and where you shop.
Gather Inspiration & Choose Recipes:
Look through cookbooks, food blogs, Pinterest, or old family recipes.
Think about themes: Meatless Monday, Taco Tuesday, Pasta Night, etc.
Choose a mix of familiar favorites and maybe one new recipe to try.
Aim for variety in terms of protein, vegetables, and cooking methods.
Tip: Pick recipes that share common ingredients to minimize waste and streamline your shopping.
Plan Your Meals (7 Days):
Write it down! Use a planner, a whiteboard, or a simple notebook.
Assign meals to specific days. Be realistic about cooking times.
Don’t forget breakfast and lunch! These can often be simpler or involve leftovers.
Include snacks if you typically eat them.
Example Weekly Plan:
Monday: Lemon Herb Chicken with Roasted Vegetables (cook extra chicken for Tuesday)
Tuesday: Chicken Salad Sandwiches (using leftover chicken) and a side salad
Wednesday: Lentil Soup with Crusty Bread
Thursday: Quick Shrimp Scampi with Zucchini Noodles
Friday: Homemade Pizza Night
Saturday: Slow Cooker Pulled Pork (for sandwiches/tacos)
Sunday: Leftover Pulled Pork Tacos
Create Your Shopping List:
Go through each chosen recipe ingredient by ingredient.
List everything you need, checking it against what you already have.
Organize your list by supermarket sections (produce, dairy, pantry, meat, etc.) to save time at the store.
Don’t forget staple items you might be running low on (milk, eggs, bread, coffee).
Go Shopping:
Stick to your list! This is where you save money.
Try to avoid impulse buys.
Prep Ahead (Optional, but highly recommended!):
Dedicate an hour or two (e.g., on Sunday afternoon) to “meal prep.”
Chop vegetables: Onions, peppers, carrots, celery, etc. Store them in airtight containers.
Cook grains: Make a big batch of quinoa, rice, or farro for the week.
Cook proteins: Grill or bake chicken breasts, cook ground meat, hard-boil eggs.
Wash and chop leafy greens.
Make dressings or sauces.
Here’s an example of what your fridge might look like after a good prep session:
Cook and Enjoy!
Follow your plan, adjusting as needed. Life happens!
Don’t be afraid to swap meals around if something unexpected comes up.
Tips for Success:
Start Small: Don’t try to plan every single meal perfectly at first. Maybe just plan dinners for a few days.
Be Flexible: Your plan is a guide, not a strict rulebook.
Embrace Leftovers: They are your best friend for quick lunches or another easy dinner.
Theme Nights: Help simplify decision-making.
Keep it Simple: Not every meal needs to be gourmet.
Involve the Family: Get everyone’s input on favorite meals.
Happy meal planning!
