Weekly Meal Planning

Meal planning can be a challenge at the best of times! Under our present conditions it becomes more important. We are only shopping once a week and that can even be a struggle with social distancing and the changes the grocery stores have made.

I set a goal each week to complete my plan before I shop – or rather my sons shop for me.

I use a very simple chart. For example:

	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Breakfast
Lunch
Dinner

Weekly meal planning allows you to put together your shopping list. One of the first things I do each week is to check what is already in my cupboard. Make sure you check in the back as well for those forgotten cans!

There are some items that are called ‘staple items’. These are things that you should have at all times. Many recipes use common ingredients and you will find that when ‘in a pinch’ you can always come up with a last minute meal.

Staple Pantry Items include: 

• Salt and pepper                                                     
• Potatoes, onions and garlic                                                                       
• Olive or vegetable oil                                              
• Vinegar                                                                      
• Rice and pasta
• All-purpose flour                                                      
• Tuna
• Sugar, brown sugar and honey                             
• Canned tomatoes
• Beef, vegetable and/or chicken stock                  
• Bread                                                                  
• Pasta sauce                                                           
• Canned beans – kidney, chick peas or other favourites
• Milk 
• Eggs 
• Cheese

Staple freezer items include:

• Frozen corn, peas and spinach
• Chicken thighs and chicken breast
• Ground beef 

When planning meals you should always keep in mind what fruits and vegetables are growing at this time. Not only are ‘in season’ fruits and vegetables less expensive but they taste better. Also, frozen fruits and vegetables are very handy and nutritious too.

Meals don’t have to be complicated. Pasta is used in many ways – from hot to cold simple dishes. Homemade soups are easier than you think, and make a filling and healthy meal.

Mix it up! Plan meals that you can eat with your fingers – maybe a Taco night. Crockpots are wonderful and allows you to use cheaper cuts of meat that will come out tender and juicy. A salad can be a meal by itself. Add some cooked chicken or canned tuna, nuts and fruit. Be adventurous – try it with cabbage or spinach or the other many types of lettuces.

One of the things I enjoy most when planning my meals for the week, is looking through my cookbooks and on line for those 3 ingredient recipes. It is fun to try something new!

                                 

Some helpful hints!

Ever thought about switching it up? Dinner for lunch – lunch for dinner? Eating a lighter meal in the evening is healthier and can help you sleep better.

Do you like chili? It is easy to make a large pot and freeze some for another time. It is great for nights you just don’t feel like cooking.

Cut up vegetables into bite size pieces and store in a veggie container. It is great for snacking and they are already cleaned and ready to cook. Stored in a proper container will make them last longer in your fridge. Veggie and fruit containers are a great investment!

Next week: Easy and nutritious favourite staff recipes!