Planning your Meals for the Week
It happens to all of us. You get home from a long day at work, hungry and exhausted, and the fridge is empty. It’s too late to go back out to the grocery store and prepare a meal, so you opt for a frozen pizza or Chinese take-out. While I admit that these convenience meals are delicious, they are often full of empty calories, sodium, and saturated fat that can leave you in a “food coma”.
One of the best ways to prevent this from occurring week-after-week is to plan ahead. Meal planning may sound tedious and time-consuming, but it can actually save you time and allow you to stay on track with your nutrition goals! Make meal-planning fun by making it a family activity or swapping recipes with friends.
Follow these steps for effortless meal-planning:
Check the fridge. Regardless of whether you prefer to plan your meals before or after you shop, it is important to take stock of your fridge, freezer, and pantry before you go to the store to avoid ending up with duplicate items and spoilage.
Based on the food you already have, plan your meals for the week. Follow the plate method to plan a balanced meal.
Hint: You can use the internet! Simply search for healthy meals including the ingredients you have on hand. MyPlate.gov, The American Heart Association, and DiabetesFoodHub have healthy recipes (that taste good, too!)
Once you have ideas for each day of the week (including days for leftovers), make a list of the remaining items you need for each meal.
GO SHOPPING! Look for deals. If you are on a budget, you can always swap out recipe ingredients for ones that are on sale. Fruits & vegetables that are in-season will be more affordable. Shopping around the outside edges of the store, or “perimeter shopping”, can help you to choose fresh, whole foods rather than processed foods. Watch a video about this here.
Prep your ingredients. Chop, slice, and dice your vegetables ahead of time according to your recipe’s instructions and store them in airtight containers in the refrigerator. They will be ready to go whenever you need them! (Avocados, apples, and other fruits may brown, so save these for day-of preparation). If you have frozen fish, poultry, or meat, be sure to allow enough time for them to thaw safely. I often allow chicken to thaw in the fridge for about 24 hours.
Lastly, enjoy! Repeat this process weekly, and be sure to save recipes you enjoy the most!
What if I prefer to shop first, then plan my meals?
Go for it! This can be a great way to save money, as it allows you to buy ingredients that are on sale without being bound to a recipe. Look for deals on fruits & vegetables, lean proteins like poultry, fish, and tofu, and whole grain staples such as brown rice, barley, and quinoa. Then, simply search for recipes including these items, or create your own!
