“How to Meal Plan in 30 Minutes or Less: The busy person’s shortcut to sanity” Disclaimer: None of the information provided in these posts should be taken as medical advice. Please consult with your doctor before trying recommendations or if you have concern
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Does meal planning (or even the idea of it) make you want to run and hide (or grab that frozen pizza out of the freezer)? Yeah, me, too, sometimes. But planning ahead can make busy weeknight meals quicker and easier to make. You don’t need to spend your whole Sunday buried under grocery lists and complex spreadsheets. All you need is a half hour and a solid plan.
The benefits of planning
Meal planning provides several benefits. Knowing ahead of time what you’re going to prepare can relieve a lot of the in-the-moment stress a busy day can cause. If my day has been crazy busy, the last thing I want to figure out is what to cook for dinner. If you already know what you’re making for the evening meal, you don’t have to add that worry to an already long list.
Planning can also help your budget. By planning your grocery lists for meals before you head to the store, you’re less inclined to make impulse purchases. Planning ahead can also lead to less take out, which would help both your health and your wallet.
Figure out your “why”
What is leading you to look into meal planning? Here are some reasons to ponder:
- Are you looking to save money?
- Are you tired of relying on takeout (or can’t afford to)?
- Do you want more variety or to eat a healthier diet?
- Are you trying to preserve your sanity by planning ahead?
- Are you trying to reduce food waste?
- Do you want to more easily answer the age-old question, “What’s for dinner?”
Your reasons are yours. And there can be more than one. That’s okay. Just be honest with yourself on what your needs are.
Steps for planning
When you’re ready to start planning, follow these steps:
- Choose what meals you want to make and write down or gather together recipes.
- Take inventory of what you have in your pantry, refrigerator, and freezer.
- Make a grocery list.
- Schedule your cooking and prep times.
- Spend 5-10 minutes on each task. Over time, you may find you are more aware of what’s in your food storage spaces, which will make putting your list together faster.
Click here for a handy meal planner.
Tips to consider
While planning, keep these tips in mind.
Timing really is everything
As you’re choosing your meals, be aware of how much time you’re going to have to cook. Is your day packed with meetings, so you won’t be able to prep anything on your breaks (if you work from home)? Do you have obligations in the evening that will prevent you from being able to cook dinner? Will you have time to turn on the stove? Or will a crockpot meal make life easier?
Keep allergies and restrictions in mind
Keep food allergies and dietary restrictions in mind. Some foods may need to be prepared separately to protect family members who have allergies, intolerances, or dietary restrictions. Include plans to prevent cross-contamination, which can be dangerous and even life-threatening for people with those conditions. My friends know that, if they are cooking for me (the person with way too many food allergies), they have to make sure and not use the same spoon they stirred the green beans with to stir the carrots. Cross-contamination is no joke!
Leftovers are your friend
Most recipes are designed for four servings (a challenge when you live alone, but that’s another post for another time), so leftovers are likely to happen. Consider adding leftovers as lunches or as ingredients for other meals (e.g., beef or lamb stew can make a great shepherd’s pie with the addition of mashed potatoes). One evening could even be a “leftovers night” (or “from the fridge,” as my great-grandmother used to say) to help clean out the refrigerator.
Mix up your storage options
As you’re writing out your meal plan and your grocery list, plan to purchase a combination of fresh, frozen, and shelf-stable products. Frozen veggies are just as good as fresh and will last longer. Some plant-based milks come in shelf-stable containers, so you can buy in bulk and not have all those containers eating up fridge space at once (yes, you have to refrigerate them once they are opened).
Keep a running list
Put a list on your fridge (or by it if magnets won’t stick) for your weekly groceries and add thigs as you run out. This will help cut down your list-making time and help ensure you remember everything. It makes a huge difference in my house, because everyone makes sure to add to the list, especially if they’re the person who finishes off the food.
Final thoughts
When trying to figure out what’s for dinner on a busy night, there are better options than takeout or pizza delivery (though that’s okay, too, once in a while). With a little planning ahead, you can have dinner already figured out, taking one stressor off your plate.
Click here for a handy meal planner.