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HOW TO PLAN MEALS
Meal planning is a time saver for even the busiest people, meaning healthier eating
with fewer trips to the drive thru and more meals at home. So, taking some time
to learn how to plan meals will save you time -- and help you eat better -- in the
long run.
By learning how to plan weekly meals and eating meals at home, you can control your
portions and avoid eating hidden calories. In addition, eating meals at home tend
to be less expensive and higher in nutrients.
How to Plan Meals – Step by Step
- Get Ideas
When your children are involved in the planning process they'll be more likely to
eat what is prepared. It will also be easier to get help with the meal preparation
and clean up process if their food preferences are considered. Search for delicious
recipes to get
more ideas.
- Consider Shortcuts
Ask yourself these questions: 1) Could you combine fresh and convenience
foods to make the meal faster? 2) Would using frozen and canned foods such as frozen
broccoli or, canned tomatoes or beans, make the meal easier to prepare? 3) Do you
need a simpler recipe for tuna casserole or a quicker way to make lasagna? Search
for quick meals.
- Buy Meal Staples Adding meal staples to your shopping list makes
it easier to create quick meals – bread, pasta, rice, tortillas, beans, cheese,
tomatoes, garlic, onions, milk, cereal, etc…. . Remember, the food you have on hand
will determine how healthfully you eat so, choose wisely.
- Make Your List
Make a list of all the main dishes you normally fix, as well as foods that you would
like to serve but often don’t due to time constraints or missing ingredients. List
the ingredients that you will need to prepare these meals using a shopping list.
- Last Step
Finally, check your pantry and refrigerator to see what you may already have on
hand, make adjustments to your list and take your list to the store.
Tips for How to Plan Meals
Once you've got the meal plan, here are some other tips that can help make your
life simpler:
- Look ahead for extra-busy days and plan something quick for those
days.
- Use a shopping list. Before you go to the store, plan your shopping
list so you buy everything you need.
- During the week, plan simpler meals: one-pot meals, broiled or
roasted meats, steamed vegetables, salads, fresh fruit desserts. Save sauces and
multi-step meals for weekends.
- In addition to our double-duty meals try these tips:
– Brown extra ground beef for dinner to use in another dish, like tacos, later in
the week.
– Cook two more chicken breasts and then cut some up for another meal such as stir-fry
with vegetables and brown rice.
– Cook extra rice, put it into a container, and refrigerate or freeze. On a busy night,
microwave it, stirring occasionally, until heated through, and then use as you would
fresh.
– Chop a whole onion, even if you only need part of it right now. Store the rest for
another meal.
– Grate extra cheese and store it in a zippered plastic bag in the freezer.
Find more Meal Planning Tools on Meals Matter to help you plan healthy meals and simplify your meal planning! |