The 3 Week Diet

Healthy Meal Planning Made Simple

Want Healthy Stess-Free  Meals Everyday?

I know not all readers are aware regarding Meal Planning.  From the words itself, Meal Planning is a way to plan your meal either for a week or for a month. It’s up to you. In this way, you can save money, depart you from stress because of thinking what meal to prepare daily, and lastly, you can monitor the nutrition of every meal your family is eating.

Listed below are the steps on how to do Meal Planning

Step 1: Keep a running list on the fridge.

As you use the last of an item write it on the fridge so that you don’t forget it the next time that you go to the store. I keep duplicates of bulk items like flour and oil in my pantry.

TIP: If a package runs empty, don’t throw it into the recycling bin or garbage until you’ve written the item on your running list. When you’re frazzled or busy in the kitchen, it can be too easy to forget about the item you meant to add to the list once it’s out of sight and out of mind. This can work for other household staples besides groceries, too, such as toilet paper or pet food.

refrigerator babies


Step 2: Plan your meals.

This might be different for everyone. I have about 30 recipes that we routinely eat. I will look at my ingredients on hand (already in the fridge, freezer or cupboard), look at my families schedule to see how many nights I will need to make dinner, and how quick the dinner needs to be made, depending on what we have going on.

The season: What you cook and eat should change according to what’s in season and what you like, but keep in mind that fruits and vegetables that are in season are going to be cheaper and more readily available. Save money by planning your meals around produce at its peak taste and bottom price!

Step 3: Gather your recipes.

Now that you’ve planned your meals based on time, taste, season and coupons, it’s time to gather your recipes. This will be much easier if you keep your recipes organized. Try using a basic template for all recipes.

Step 4: Create your master grocery list.

Next, sit down with your running list of staples (from Step 1), your weekly meal plan and your recipes to create one organized list that will help you navigate the store. You can avoid walking back and forth across the store by separating your list into grocery store departments: produce items, bulk foods, bakery, deli/meat/poultry, frozen foods, dry goods, dairy, beverages, home goods, and miscellaneous. Set up your list based on your preferences and the layout of your supermarket.

Once you’re home from the store, put your groceries away systematically to streamline cooking in the days ahead. Keep your pantry and refrigerator organized, storing similar items together. When every item has its place, cooking will become more efficient.

Another way to organize foods is to group ingredients for each recipe together. I like to keep a couple of baskets in my pantry, in which I can place items for recipes. For example, if a white bean chili is on the menu for the next week, all dry storage items (cans of beans, tomatoes, tomato paste, etc.) fall into the basket. When I’m ready to cook, I can pull out the entire basket.


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