Healthy Meal Planning

Benefits of Meal Planning

• Helps you to eat well by varying your food choices throughout the day and week
• Saves you time by planning and shopping ahead
• Reduces trips to the grocery store
• You will be able to get meals on the table in a shorter amount of time with less stress
• Saves money by cutting down on eating out and impulse buying
• Eat less high-calorie, take-out meals
• Have healthy food on hand

How to Get Started

Step 1 - write down meal ideas

Step 2 - make a grocery list for the next few days or week from the meal ideas you have created

Step 3 - go shopping and buy the foods on your list

Step 4 - post your meal plan on the refridgerator, so whoever gets home first can start the meal

Tips for Meal Planning

1. Plan several main meals and recycle them. Don't forget to plan quick meals for busy nights.
2. Double some recipes that freeze well and save half for busy nights.
3. Stay flexible so you can switch meals around as needed.
4. Keep a note on the refrigerator to list items as you need them.
5. Think "planned-overs" instead of "leftovers." Use the planned-over foods in a completely different way from the original meal. (i.e. use planned-over chicken or beef in tacos or fajitas)
6. Buy packaged, pre-washed, ready-to-eat fresh vegetables (baby carrots, salad  mixes, and chopped broccoli).
7. Buy packages, pre-sliced fruits (melons, pineapple, strawberries).
8. Find recipes using foods that don't require a lot of cleaning and preparation (cherry tomatoes, baby carrots, etc.).
9. Blend low-fat yogurt, 100% fruit juice, and canned (in water or light syrup) or frozen fruit to make a smoothie for breakfast or snack.
10. Use frozen veggies and skinless chicken to make a stir-fry. Serve on top of quick brown rice or whole wheat pasta.
11. Add frozen or pre-cut vegetables to a jar of marinara spaghetti sauce and serve over whole wheat pasta.
12. Cook potatoes or other veggies in the microwave or over the grill.
13. Make a fast fruit salad with sliced bananas, apples, blueberries, and a can of mandarin oranges.

Cheaper Meal Planning

• Review the grocery store ads before heading to the stores
• Plan menus based on specials and in-season produce
• Don't forget your shopping list and stick to it
• Clip coupons. Take advantage of double or triple coupon days or in-store specials
• Stock up on frequently used items while they're on sale
• Buy in bulk when it will save you money
• Look in your cabinets on a regular basis to use up canned and boxed staples
• Stay organized so you don't buy food you already have
• Buy the store brand. Most of the time they are just as nutritious and taste just as good
• Do online shopping. It may cost you a fee, but you will buy less because of less impulse shopping