Nutrition

Class 7: Meal Planning

Reduces Stress

Saves Money Reduces trips to grocery store Reduces Impulse spending Reduces food waste

Saves Time

Improves Nutrition

Why Plan Meals?

Step 1: Take Inventory

Step 2: Create a Meal Plan

Step 3: Make a Shopping List

Step 4: Shop Strategically

The Steps of Meal Planning

Check your refrigerator, freezer, and pantry to find out what items are available to use

Keep a list of spices and seasonings you have on hand to avoid buying a product you already have

Have a running list on your fridge of items that are running low or need replacing Examples of staple foods include: whole wheat pasta,

oatmeal, beans, garlic, onions (See handout)

Take Inventory

Plan your meals for one or more weeks at a time Know your schedule or your family’s schedule

Working late, kid’s sports, party, meetings Remember the key concepts of Lifestyle 180

when meal planning Use a meal planning calendar if desired

Theme Nights: Italian, Mexican, Chinese, Casserole, Grilling

Think seasonally

Creating a Meal Plan

Grade your efforts Every time you finish a meal – critique it

Create a Go-To Meal List of your favorite meals to speed up the planning process in the future Salmon with brown rice, red potatoes, fresh

mixed fruit Turkey meatball, whole wheat pasta, steamed

broccoli, canned fruit

Creating a Meal Plan

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B+

Make a Shopping List

Use your inventory and your meal plan to make a list of items you will need from the store

Categorize list Produce, Meat, Dairy, Frozen, Grains, Canned

Goods Layout of the grocery store

Pay attention to coupons / weekly sales ad

Try shopping only once per week (or less) to save both time and money

Shop on a full stomach

Don’t be afraid of store brands

Shop the perimeter of the store – less processed and healthier items

Stick to your list!

Shop Strategically

Making rice and pasta ahead of time (lasts 3-4 days in fridge)

Cut up fresh produce after going to the store, on your day off, or at the beginning of the week

Cook whole chicken breasts at beginning of week for sandwiches, stir-fry, or salads

Plan for leftovers – re-create them for a different meal If meals are freezable – make a double recipe: soups,

chili, stir-fry, turkey meatballs, casseroles, taco meat Cook perishables first (fresh fish, produce) early in

the week then rely on frozen or canned goods

Quick Tips

Things to Consider: Your schedule Your favorite foods What makes a meal?

Let’s take at planning a week’s worth of meals!

Meal Planning Activity

Meal Planning Handout

Let’s take a look at.....

Great for creating shopping list Select recipes and a shopping list is created for

you Can manually enter in other ingredients

needed Can search recipes by ingredients, type, or

nutritional elements

Mealsforyou.com

HANDOUTS:

PANTRY GUIDE MEAL PLANNER