At first, meal planning may seem more daunting than beneficial. But if you keep at it, saving time and money are just a few of the many benefits. If you’ve ever rummaged through the fridge last minute in a (slightly annoyed) struggle to get dinner together, then this post is for you.
Here are some tips on how to get started:
1. Find Healthy Recipes
Let’s face it. If you don’t have a meal plan, you may end up eating ice cream for dinner (I’ve been there and I won’t judge). Having a practical plan that you follow through with will eliminate many processed foods from your life. This starts with healthy recipes, like white chicken chili.
First, check the ingredient list in the recipe. The allure of ready-made and premade edibles is strong, but best avoided. Most of the time, these types of packages contain unnatural substances. Aim to pick recipes that don’t include processed foods in the ingredient list.
When you are browsing, if you see an ingredient that is hard to find or the instructions look incredibly difficult- move on. Harder meals that take a lot of time and effort have their place, but save it until after you get the hang of constant meal prepping and cooking or you’ll quickly get burned out.
2. Create a Schedule
This doesn’t have to be fancy. Type out (or write) your meals on a monthly calendar. If you’re first starting out, try just planning out one week of meals. I create a calendar in google sheets so I can share the plan with my family. This helps all family members to not constantly ask the awesome meal maker of the home “what’s for dinner?”
After you’ve jotted down a few meals, ask yourself if leftovers are needed (ie: for lunch the next day). If so, double the amount you were planning on making for that meal.
3. Shop the Ingredients
If you purchase groceries online, it helps to go ahead and get all the ingredients needed added to your cart right after you’ve created your meal plan. If not, create a list of all ingredients needed and have it with you at the store.
There may be times when buying an ingredient in bulk is more cost effective (ie: you only need a few potatoes but it is more cost effective to buy a whole bag). Try to incorporate that ingredient into another meal that is soon to follow.
4. Measure and Chop in Advance
It is tremendously easier to get a meal going when you don’t have to dice or measure anything right before, especially if you have little ones in the home! Go ahead and chop everything you’ll need for the next few days. Chop vegetables first and store them in airtight containers or sealed bags. Chop raw meats last and store them separately. That way, you can use one cutting board and one knife and not worry about cross contamination. Less dishes are always a win.
Store all prepped food immediately in the refrigerator. If possible, go ahead and prepare the seasoning as well and keep in a sealed container.
5. Keep the Garbage Can Close
This one may seem strange, but when you are dicing anything there is going to be waste. And walking back and forth to the trash can is not ideal (especially for my fellow autoimmune disease friends). I keep an empty bag or the garbage bin right next to me during meal prepping.
6. Always Have Pantry Must-Haves
Even if you are a meal planning pro, there will be times when you need to make a meal quickly with what you already have. It is incredibly helpful to have a few pantry items with longer shelf lives ready to go. Flour, dried pastas, canned sauces, beans, vegetables and tomatoes are all great examples (and these are all in my pantry right now).
7. Extend the Life of Your Produce
Did you ever open your bag of cilantro and found it wilted and pitiful looking? Herbs like cilantro and parsley are best treated like a bouquet of flowers: cut the stems a bit and keep them upright in a cup of water. Store in the refrigerator.
Don’t store your onions and potatoes next to each other. Onions emit ethylene gas, which will cause nearby produce to ripen faster. Also, keep moisture far away from onions and potatoes by not storing them in a plastic bag or any type of airtight container.
Berries will last longer if washed in one part vinegar to three parts water. Rinse them thoroughly, then let them dry on paper towels. Keep them wrapped in paper towels in a breathable container in the refrigerator.
