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Meal Planning

Here are some fun tips and easy ways to meal prep

Steps for Meal Planning

Image of an open fridge1. What do you have available and need to use?

  • Clean out the fridge. You often find something that you can use before it goes bad.
  • Check out the freezer. Is there anything that can be incorporated into your week’s meals?
  • Scan your pantry for foods you can plan your meals around.

2. What sounds good?

  • Think about any flavors or textures that sound yummy.
  • Scan any recipes or dishes you have been wanting to try or eat.
  • Plan for any special occasions you are cooking for.

3. What is your schedule like?

  • List days you have time you have time to cook and days you might be more rushed.
  • Plan recipes that are quick for your busier days. Slow cooker meals or leftovers work great!
  • Include snacks or grab-and-go items to have on hand.

4. What foods and recipes will you prepare?

  • List the foods and recipes you will have for breakfast, lunch, dinner, and snacks. Give yourself a couple of options for different meals throughout the week to add variety.
  • Aim to have a protein, a starch, and a fruit and/or vegetable at each meal.
  • Plan some quick/grab-and-go items you can eat when you are in a rush or on the run.

5. What items do you need to buy?

  • List the items you have on hand and the items you need to buy to make your meals and snacks.
  • Organize your list by the sections in the grocery store (produce, meat, dairy, breads, freezer foods, and pantry items). Have a purpose for each item on your list.
  • Include any pantry items you may be getting low on.

6. What tasks do you need to complete?

  • Break down recipes into small tasks (for example, chop onions, cook rice, thaw meat) so you can plan ahead.
  • Identify tasks that recipes share in common (for example, if multiple recipes call for chopped onion, you can chop all your onion for multiple meals at one time).
  • Plan time you can prep and cook. This can be done in one day or spread across different days.

Additional Resources

15 tips for meal planning from The Kitchn

Check out mealprepsunday on Reddit for inspiration