how to : create a weekly meal plan

One of my goals for 2009 was to plan my meals out weekly (to cut down on my indecision over food & numerous trips to the grocery store).  Every week this year, I have stuck to my plan.  Please note that although I cook & shop for one person (me!), the same technique can be adapted for families.  Let's get started!

Benefits of weekly meal planning ♥:

- Saves time.  Only one trip to the store per week.

- Knowing what's on your plate next.

- Saves money.  Use what you've got.   

- An organized step toward eating healthier.    

- Structure & Flexibility at the same time.   

(refer to the plan at the bottom of the post!)

1.  Get out a piece of notebook paper.  Fold it in half lengthwise.  Grab your favorite pen.  

2.  Pick a convenient day of the week and name it your dedicated grocery shopping day.  Keep it consistent and it will become routine.  Write out all the days of the week on the left half of the paper. 

3.  In front of each day of the week write breakfast, lunch, dinner or b, l, d right underneath each other.  

4.  This part is fun :o)  Use your imagination & favorite cookbooks to fill in each of the blank meals on your page.  I try to include a complex carbohydrate (fruit, whole wheat bread, sweet potato), protein (beans, fat free plain yogurt), and fat (nuts, olive oil) in every meal. I like alternating between classic standards (peanut butter & jelly sandwiches) and new recipes I'd like to try (from Jamie's Dinners, for example).  This combines elements of both familiarity and surprise.  Inventory your cupboards... use up some of those cans of tomato sauce.  The last day of my plan I leave open for leftovers!

5.  Now we'll use the right half of the page.  Glance over at your meal plan, starting at the top line-by-line, and write down every ingredient you will need to bring that meal into your home and onto your plate.  It helps to have the recipes you have selected in-front of you for easy reference (so a key ingredient doesn't get left out!).   I categorize my items on the page: fruit, veggies, bread, dry-bulk, etc.  This way I save time in the store without having to revisit aisles. 

6.  Bring your list & a pen with you to the store.  Cross off as you go & head home feeling accomplished!

7.  Keep your meal plan handy in the kitchen so you can refer to it while you're making breakfast, packing lunch up, etc.  

8.  Create a new plan for next week.  Keep what you like.  Add in something new.  Your meal plan is flexible and can accommodate you going out for lunch, or inviting guests over.  If you have any food left over, incorporate it into your meal plan for the following week.   

P.S.  Kettle corn may not fit into my meal plan anywhere.  But I always buy a bag just in case :o)  

Comments

[Bonnie]

WOW! You just amaze me. I have no idea what degree you hold, but in my book you have a Ph.d in living. Thanks for sharing your plan and your ideas. The note book is coming out tomorrow!

[Rita]

Thanks for the tips! This would have been so helpful to my mother growing up! I should start writing weekly meal plans like you do but I also can't resist stopping by the farmer's market once or twice a week for fresh produce since it's on my walk home :)

[Betsy]

I love your handwriting.

And the meal planning is pretty awesome, too. :)

[Amy Olson Ballard]

this is so great! thanks so much for sharing :)

[ellie]

i am a committed meal planner now! The past two weeks have been full of yummy food and I feel so much better about wasting less. Thank you so much for sharing :)

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