3-Step Meal Planning on the Weekend

 November 29, 2021|  Dona Maria

Being successful at anything requires a plan—this includes eating right. Without a meal plan, it’s easy to fall into the take-out trap or cereal-for-dinner routine.
Use the weekend to your advantage to plan your meals for the whole week. There’s no one right way to plan, but this is a great place to start.

1. Map out your meals for the week

If you’re new to meal planning, you might want to start small by planning out just one type of meal for the week, such as breakfast. Once you master it, add another meal to the plan.

Set aside 10 minutes on Thursday afternoon or evening to map out the coming week. When planning your meals, consider the following:
– Your social calendar. Do you have book club on Monday night? Are you meeting friends for happy hour after work on Thursday? You can subtract those meals from the weekly meal plan so you know how many meals you really need to make.
– What kind of meals do you enjoy eating? Also, consider what foods are in season and use one or two of them as the base for your meal. In autumn and winter, foods like butternut squash and Brussels sprouts can take a starring role in your recipes.

Spend a little time each week going through your recipes or researching new ones online or in magazines. Collect them all in one notebook for easy access. Recipes can be as easy or complicated as you like, based on your cooking level and preferences. Know your cooking strengths and how much time you have to set aside for cooking.

Some people love the idea of theme nights—Meatless Monday, Taco Tuesday, Breakfast for Dinner, Pasta Night, leftovers. Sticking to a theme can make coming up with meals so much simpler.

Lastly, look through your pantry, freezer and refrigerator for some inspiration. Is there some baby bok choy in the produce drawer just waiting to be used up? Great, then make a stir-fry. How about that can of black beans in the pantry and the chicken thighs in the freezer? Sounds like ingredients for Taco Tuesday!

2. Go Shopping

Rule number one when shopping—always have a list! That will reduce the chance of impulse buying or wandering aimlessly around the market looking for some inspiration.

Make your list based on the recipes you’ve chosen for the week. And go through your spice and seasoning drawer to purchase or replace any old spices, except for salt and pepper – highly seasoned food just tastes better.

With your list in hand, it’s time to go shopping.

Also, make sure you go through your cabinet full of containers to make sure you have enough food storage for the week. You might want to consider purchasing a new set of stackable containers.

3. Prep

Part of meal prep is deciding if you want to make everything for the whole week, prep some of the meals, or just chop up veggies and organize ingredients to be cooked fresh on the night you want a particular recipe.

Many people swear by getting it all done on Sunday so all you need to do each night is remove the food from the refrigerator and reheat. It will take a little more time out of your Sunday, but you’ll spend less time in the kitchen the rest of your week. Here are a few prep tips to help you out:
– Consider cooking double batches of recipes and freezing half, which you can then take out in a few weeks and reheat.
– Sheet-pan meals are ideal if you want little to no clean-up. Just line a sheet pan with aluminium foil and load it up with your veggies and protein. Season and bake in the oven until done. When cool, load it into containers and recycle the foil.
– One-pot meals are another great way to cook with little clean-up. Sauté your veggies in some avocado oil, add ½ cup brown rice or quinoa and chopped chicken (or other protein), broth, and seasonings, cover with a lid and simmer until done.
– Use your slow-cooker to make soups, chili or stews. You can load up the slow-cooker in the morning before you leave and set it to cook on LOW for 8-10 hours. When you get home, all you have to do is serve.

Once you get the hang of it, using your weekend to plan and prep your meals for the week will save you time, money and stress. This means more time to enjoy your meals and the company of others. Alternatively order your Fuel-Up Meal Prep for the week and enjoy nutritionist-approved, macro-accurate meals with no stress.


 November 29, 2021 | Dona Maria
Dona Maria

About the Author

Dona Maria Mesmar is the Nutrition Manager for Kcal Brands. She develops nutrition and diet programs for athletes and provides them with one on one nutrition consultation to help them achieve their body composition goals. She is also a certified fitness instructor, published nutrition writer and has appeared numerous times on national live TV, where she has provided expert advice on nutrition and healthy eating.

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