Start the week off with a plan
Set aside time to talk with your family and plan out meals and snacks for the week. It can be helpful to write out a weekly menu and keep it on the fridge where everyone is able to see it. Try to use recipes with similar ingredients to make the most of each item. For example, using black beans in a burrito bowl one night and then making black bean soup another night.
Some things to keep in mind when meal planning:
- Double check the ingredients you already have on hand to steer your menu for the week and decrease food waste.
- Think about your schedule for the week so you know which days you have more
time to cook and which days you will need to prep meals ahead of time or use leftovers.
- Ask yourself, “where’s the color?” to make sure you have either fruits or vegetables at each meal.
- Utilize seasonal or frozen produce to save money on fresh items.
Tip: if planning a whole week’s worth of meals is intimidating, start off with a 3-day meal plan and work from there. Don’t forget, you can always use leftovers!
Use this link for a weekly meal planning template from MyPlate:
h ttps://choosemyplate-prod.azureedge.net/sites/default/files/audiences/grocery_gamepl a n_interactive.pdf
Stick to your list
Write out your grocery list based on your weekly meal plan. This will help you save time and avoid having to take unnecessary trips to the store throughout the week. If you don’t like to keep a paper list, you can create a list in your phone. Using your phone for your list can also help improve the chances that you won’t forget it. Your grocery list can also help keep you accountable to your meal plan and decrease the chance of making impulse buys.
Prep a few items for the week
Wash and cut fruits and vegetables when you get home from the grocery store to have healthy snacks available throughout the week. Having ingredients already chopped and ready to go can also help cut down how long it takes to cook and prepare meals. You can also prepare grains, beans, soups, and stews ahead of time if those are on your meal plan for the week.
Other Tips:
Try online grocery shopping which can help save time and show you how much you are spending at the store. It is a great option to use when meal planning to ensure you are sticking to your grocery budget.
If you need to save time chopping and prepping fruits and vegetables, buy versions that are already washed and chopped or use frozen versions. Make eating fruits and vegetables a priority each week.
Taking a little bit of time at the beginning of the week to create a meal plan can help you stick to your health goals. The more it becomes part of your routine, the easier it will become.
Written by Ashley Reed, Dietetic Intern
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