Meal Planning 101

 
 

(Written by Emily Thomas)

“Meal Planning”…that’s a loaded phrase. Heavy on responsibility, preparedness and all around overwhelming. But it doesn’t have to be. In short, meal planning is simply the system of planning your meals in advance. One major thing I like to keep in mind about meal planning, especially when I’m feeling out of sorts, is that it’s just the act of thinking ahead for even just one night. Even planning to get take-out or eating out at a restaurant is essentially meal planning. You have planned that meal for your family and are following through with it - it can be as simple as that! Changing your outlook on meal planning can help lighten your load as a parent and create smoother, more productive evenings with your family. 

Basic meal planning follows the order of deciding a meal for each day of the week. Then, you make a list of food items you’ll need to make your recipes, add in some healthy snacks and fruit and veggies, and purchase your groceries. By planning your meals in advance, you can take the guesswork out of what you’ll be having for dinner. Plus, planning in advance is the best way to know how much time each meal will take to prepare. Deciding what to make on the fly can add to the overwhelm. With meal planning, you know exactly what you have on hand, or what you’ve decided to order, and exactly how much time you’ll need to dedicate to it. There’s no decision fatigue because you already have a plan for meal time. It can take a bit to get in the grove - and let’s be honest, we will fall out of it as well - but once the momentum is there it will carry through.

Start Small 

A slow and “go with the flow type” approach will be your best friend when it comes to starting and sticking with meal planning. Starting out by planning 3 meals a week and work your way up to a full week or however many days works for you. Create a list of “Backup Meals'' and Stock your Fridge/Freezer/Pantry - “Backup Meals” are quick meals you can throw together very quickly and require little thought, effort, or planning. This can literally be anything from leftovers to frozen pizza, burritos or breakfast for dinner.

Lower Expectations = Happier Mealtimes

You have permission to make and serve simple meals that work for your family. It’s going to be okay if dinner isn’t completely balanced, if the grown ups are eating something different that the adults or even if each kiddo is. Building the habit of mela planning takes time! While you are working on that simple meals like grilled cheese, snack plates with a protein, veggie and fruit or breakfast for dinner can be awesome go-tos. 

Map Your Week

Discovering pockets of time where planning the meals works best for you and your family can be the golden ticket. Days that you may have more time in the evenings to spend on dinner versus the days everyone is rushing home from practice or a late work night will definitely determine what’s on the menu. If you know that certain days will be too hectic, plan on using one of your backup meals or a take-out night on those days. Make sure you build in nights to take off “meal planning” per say - too much pressure to make it all go perfectly can only set you up for failure and lack of motivation. It doesn’t all have to be home cooked meals every night for you to keep on your meal planning path. 

Make a Master List

Creating a go-to list of recipes that your family enjoys can be the secret weapon when it comes to weekly meal planning. It’s so hard to navigate making a meal for the family when everyone is so hungry you can’t think straight. Focus on meals that you can make without looking at a recipe the entire time and that you know you and your family members enjoy. Rule of thumb in our house is to make sure to include main dish recipes and really simple sides that you can mix and match. And please don’t be afraid of convenience foods – frozen/canned veggies and prepackaged options are a great easy way to save a lot of time during a busy week without sacrificing healthy options for your family.

Stock the Pantry

Once you know what you like and what’s going to be in the rotations, it’s time to stock the pantry. If the pantry is stocked with all the basic ingredients of your go-to meals this creates a lot less friction in the meal making process. 

Rely on Support  

Sometimes, you have to just call in the professionals. Whether a newbie or a seasoned meal planner - these meal services can make meal planning your week a breeze. It’s a good thing there are plenty of meal services out there, local and nationwide. Just knowing that you have at least a day or two covered within your busy week can relieve stress and boost morale about planning the remaining days. Here are a few hands you can call on:

Maryland

Denver

Boston

Remember, meal planning is a routine. Just like any other habit, it takes time to build. It’s meant to make your life easier and reduce stress. If it’s adding stress, that’s your signal to go more simple and more slowly. Start with one day, one meal at a time.

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