Meal Planning - You Can Do It!

Guest post by Lizzie Meier, Maine SNAP-Ed Nutrition Educator

Do you find that mealtimes have a habit of sneaking up on you, leaving you no time to figure out what to make? Do you get bogged down in the busyness of your week, sometimes pushing food down to the lowest priority on your list? You are not alone! Meal prep is something that so many of us aspire to, but never quite get a handle on. However, it is certainly worth a try, as meal planning can help reduce food waste in your home, save you and your family money and time, help you eat healthier, and reduce stress around mealtimes. 

Here are some tips from the USDA to inspire you to integrate that plan into your life:

See what you have

Plan meals that use foods you already have. Look in your freezer, cabinets, and refrigerator, and be sure to check expiration dates.

Map out your meals

Write out the meals you plan to eat for the week and use it as a guide. Be sure to list beverages and snacks, too.

Find balance

Plan your meals so you eat from all five food groups – fruits, vegetables, grains, protein foods, and dairy or fortified soy products – every day. When planning, be aware of added sugars, saturated fat, and sodium by reading the Nutrition Facts label.

Think about your schedule

Prepare meals and sides – including whole grains, vegetables, and beans – on the weekends when you may have more time. This will help during busy weekdays.

Make a grocery list

Start by listing the ingredients you’ll need for the meals you plan to make, and cross off those items that you already have. Buying for the week can help you make fewer shopping trips.

Love your leftovers

Prepare enough of a dish to eat multiple times during the week or freeze some to enjoy later. Making leftovers part of your plan can save you time and money.

One quick and easy meal prep idea is to make a rice dish, such as Easy Red Beans and Rice, but make double the amount of rice and refrigerate half of the plain rice. The secret to great fried rice is using already cooked, cold rice, so use that saved rice to make a quick and delicious Fried Rice the next night. I am sure you have some great time-saving, budget-friendly ideas up your sleeve, too! Write them out in a meal plan to make them the most effective for you and your family.

Healthy Acadia’s Maine SNAP-Ed Nutrition Educators offer year-round cooking and nutrition classes in partnership with schools and organizations throughout Hancock and Washington counties. To learn more or schedule a class, contact Mandy or Shannon in Washington County, and Isi or Lizzie in Hancock County.