How I Meal Plan
It’s really so much easier to have a plan, especially a meal plan. I can check my cupboards for ingredients, and I know exactly what I need to buy at the supermarket. Each night, I can head to the kitchen knowing exactly what I need to make. It’s terrific!
I personally love to meal plan; spending a Sunday morning reading my cookbooks is one of my favorite ways to relax! Oh… it’s heavenly.
Although, I think I may be developing a cookbook addiction – is that bad?
Side note: do you ever read your cookbooks? Not the recipes, but the introductions? I used to skip those sections until I realized I was missing out on some valuable cooking tips.
Anyway – my weekly meal plan process usually goes a little something like this:
Plan
I pull out a few of my favorites cookbooks. I read through them and try to pick out 2-4 dishes to make.
I look for recipes that share ingredients, but also have different “stars” than the prior week (you know – to keep it interesting).
Cabbage is a great example because you can use it to make soup, add it to mashed potatoes, or include it in a stir-fry. This is really important for me since I’m cooking for two, and we can’t eat a full cabbage in one sitting!
I take into consideration anything that I currently have that may be expiring (fruits, veggies, leftovers).
I plan out my meals by day, knowing that it’ll probably change a bit, but it’s good to have a guideline. I take stock of what I have in the pantry/freezer and then I write out my market list.
Currently I’m loving this notebook because I can meal plan and write my list all in one place. Not only that, but I then have a journal of my meals for the year! It’s a must for a meal-planning enthusiast.
Stock your Pantry and Freezer
One of the ideas behind meal planning is that you can make certain items at the start of the week that will carry you through in various ways for the rest of the week. Grains and beans fit into this category, so I always make sure I have a variety on hand.
The same goes for freezer items. I love having different bags of frozen veggies to use for last minute meals. They also work great when you don’t need as much as you’d get if you bought fresh, like a full head of cauliflower or broccoli.
I also tend to stock my freezer with frozen fruits for smoothies. If a fruit is in season, I’ll buy extra and freeze it for future smoothies.
Ingredients: Similar & In Season
I usually try to plan for about 4-5 dinners (including leftovers); things happen and we don’t always eat at home or we’ll have a craving for something in particular. You know?
I look for recipes that call for similar ingredients; especially the flavor adders like fresh herbs. Since herbs are used in smaller quantities, you don’t want to buy dill, parsley, rosemary and oregano all in one week, you’d never get through them all!
Instead, choose one herb, like parsley. From that you can make a tabouleh, picatta, and risotto and nothing will go to waste.
Since you’re planning before your trip to the supermarket, it’s a good idea to consider what’s in season. You don’t want to choose a dish that calls for fiddle heads in the fall, you just won’t find them!
Wash and Prep
Once I get home from the supermarket I wash and prep. When I was working in New York, I would spend my Sunday afternoons catching up on my favorite TV shows while prepping for the week and it didn’t feel like a chore!
I wash my greens by soaking them in a bowl of water, and then letting them dry (a salad spinner really helps). I wrap them in a paper towel and put them in either a veggie bag or a container.
I chop and peel my smoothie fruits, such as bananas, and put them in a bag in the freezer. If I’m going to add ginger, I peel and cut that as well.
Any snacks, such as apples, I wash and place in a clean bowl so they’re ready to grab and go.
Next, I prep items that I’ll use throughout the week. I make rice or quinoa that I can use in salads or as a side to vegetables. I like to make a few dishes that will last for several days, such as a lentil salad. I can eat it in a variety of ways over the week.
Sometimes I portion out my dishes into serving-size containers so I can grab one and go. It also helps to ration out what I’ve prepared so I don’t go through it quicker than planned.
I recently bought these containers; they’re plastic, but leak proof, which is harder to achieve with the glass containers. If leaking isn’t an issue, I use these glass containers.
For breakfasts I usually have a smoothie and a type of porridge; I love amaranth and buckwheat. I make a big pot that will last me for five days.
Cook Extra
I plan to cook a few meals and then plan to eat the leftovers for either lunch the next day, or for dinner later in the week. I personally love leftovers. It feels so good to know I don’t have to cook because there is food in the fridge.
Have an Emergency Backup Plan
There are certain foods I always have in the house. Foods like cabbage, potatoes, eggs and onions can last a long time.
If the vegetables I bought unexpectedly went bad, or if I just don’t feel like cooking, I may make an egg and potato scramble or bubble and squeak (mashed potatoes & cabbage).
I also use frozen vegetables such as broccoli, Brussels sprouts, and okra. I can use them to whip up a quick sauté served over a grain or pasta or I can make an easy frittata.
Of course, these can all be part of your meal plan.
Lastly, keep a list of the meals you loved
I use evernote, which is an app on my phone, to keep lists of everything! One of my lists is of meals that I love. The next time you’re meal planning, and you’re having trouble thinking of things to make, reference the list!
That’s it – I hope you enjoyed this post and are feeling inspired to get organized for the tasty week ahead.
As always, if you have your own meal planning tips, leave a comment below, I’d love to hear what works for you!
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