Module 3: Lesson 1

Meal planning is an excellent strategy to stay organized, save time, and reduce stress throughout the week. It plays a crucial role in our journey toward sustainable living and mindful consumption. By organizing and strategically planning meals, you can make the most of your inventory sheets and organizational skills. 

As you explore meal planning, remember that it's about finding what works best for you. Feel free to experiment and adjust your approach to suit your preferences and lifestyle.

Meal planning also makes grocery shopping and cooking more enjoyable. However, it requires some adjustment in your habits. To help with this transition, here are some tips to streamline the process and make it less stressful.

One key habit to embrace is setting aside a specific time each week for menu planning. For example, Friday mornings work best for me because I work on weekends, while Janet prefers Sunday nights. Find a weekly time slot of about 30-40 minutes that fits your schedule. Think of this as self-care time, where you mindfully choose how to nourish yourself and your family for the week.

The first step in meal planning is to check your calendar for the upcoming week. Note any events, appointments, or extra commitments that could affect your meal choices and availability to cook. Save more elaborate meals for days when you have more time or assistance from family.

The second step is to take inventory of your kitchen—fridge, freezer, and pantry. Notice what you have a lot of, what you need to use up, and what you're missing and might need to restock.

The third step is deciding what to cook. Based on your schedule and available ingredients, plan meals for breakfast, lunch, and dinner each day of the week. Aim for a balanced mix of protein, vegetables, fruits, and grains. Incorporate ingredients you already have into your meal plans and get creative with substitutions if necessary. Working backward from staple ingredients can inspire recipe ideas and ensure you're using them in various ways throughout the week.

The fourth step is deciding when to prepare the meals. Many people, including myself, find batch cooking crucial for success and ease. Batch cooking means preparing multiple meals at once to eat throughout the week. For example, I often make breakfast items like banana bread, waffles, or mini frittatas for my kids. I double most recipes and freeze half, so my kids can snack on them after school, or I get ahead for the following week. In colder months, I make soup or chili, and in warmer months, I prepare slaws or grain salads.

After planning your menu, create a grocery list and head to the store. To help, you'll find the a meal planner PDF below.

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