Making the most of meal planning
This strategy can be mighty helpful when seeking to strike a balance between nourishing your body and enjoying the foods you love most. And it can help you save money at the grocery store, too!
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At the end of a busy week, the last thing you probably want to do is bust out the pen and paper, put on your thinking cap, and write out a meal plan for the week. But this process doesnât need to be time intensive or a drain.Â
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As is the case with most goals, starting small can make a big difference. And as soon as you â and your wallet â feel the benefits of this little weekly ritual, you wonât regret giving it a try.
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What is meal planning?
Simply put, meal planning means youâre establishing a menu for one or more of your meals in a given time frame. We like to plan for a week at a time, for the meals we know weâll be at home. But starting out, even if you only plan for one or two home-cooked dinners, thatâs a major win!
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The two most important things when planning a meal are that itâs balanced nutritionally, but also that youâll like it!
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Meal planning tips
It can be helpful to start with a list of some of your favorite foods from each of the macronutrient groups, just for a reference point.
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From there, pick which meals you are going to plan and how many days worth of options you want. For each meal, select a protein, fat, and carb â one of which should be a fruit or veggie. It can be helpful to create a chart, like the one below:Â
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Then use the chart to compile a grocery list. Going to the store with a set list of items to buy can help you purchase only what you know youâll use, which cuts down on food that might wind up going to waste, and saves you money, too.Â
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As you get more comfortable with the concept of meal planning, youâll start recognizing ingredients that can be used for a wide variety of tasty dishes. You can even start to shop by categories:
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Whole grains, like quinoa, rice, microwavable grains, whole wheat pasta, whole wheat bread, tortillas, or crackers
Proteins like frozen chicken/fish, canned legumes, ready-to-eat tofu, frozen falafel/veggie burgers, and eggs
Fruits and vegetables (frozen, pre-washed salads/leafy greens, canned, shredded, spiralized, etc.)
Fats such as olive oil, avocado oil, and nut butter
Dips/condiments like hummus, guacamole, pasta sauce, dijon mustard, or vinegar
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If youâre feeling particularly inventive or creative, you can compile seemingly infinite recipes if you have enough variety of ingredients from each category on hand.
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Ingredients that work harder
Hereâs a sample grocery list that is highly adaptable and includes plenty of ingredients that mix and match well to create a range of tasty and balanced meals.
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Staple items
Whole grains:
Quinoa
Rice: brown, wild, black
Cous cous
Tortilla: whole wheat, sprouted, spinach, tomato
Pasta: whole wheat, legume-base (black bean, lentil, chickpea)
Noodles: rice, soba, udon, egg
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Vegetables
Frozen vegetables
Fresh, pre-cut, pre-washed
Salad greens (spinach, mixed greens) pre-washed
Raw vegetables
Canned vegetables
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Proteins:
Canned legumes (beans, chickpeas, peas, lentils) - rinse well before using
Veggie burgers, veggie "meatballs:, falafel
Animal sources: eggs, fish, chicken fillets, rotisserie chicken, turkey burger, lean ground turkey
Tofu block, soy-based products
Nuts and seeds
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Items like fresh produce, eggs, meats, and others are perishable. But youâll notice that we like to stock up on foods that have a longer shelf life, whether theyâre frozen, canned, or dried. These ingredients are not just versatile, they afford you some wiggle room!Â
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You never know when youâll have a last-minute work dinner or a super stressful day and donât feel like cooking. Or on the other side of the coin, maybe you ran out of time over the weekend to load up on groceries and need to put together a quick dinner in a pinch â with staples like these on hand, you can.
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