Eating out is bad for your wallet and your waistline, but we succumb to the temptation on a regular basis because we can’t figure out how to incorporate cooking into our busy schedules. In addition to picking out meals and shopping, the prospect of making a meal when we get home from an exhausting day at work usually has us waving the white flag in defeat, and speed-dialing our local pizza place for delivery.
How do you get out of this cycle of fast food and delivery every night? The key is developing a meal plan routine.
Each Sunday morning, I sit down with a cup of coffee and put together a meal plan for the week. I then plot out my grocery list and hit the store (keep an eye out for a future post with tips on efficiently navigating the grocery store).
Step 1: Recipe Research
The first step is to decide what you are going to cook for the week. This can be an overwhelming task, so I have three sites I would recommend to help you in getting started.
Pinterest: Like most of us, I am on Pinterest daily, so I pin recipes as I see them, and then use my boards as a one-stop shop for planning my week.
Sweet Peas & Pumpkins: This Jamie Oliver Food Revolution award-winning blog is written by self-proclaimed “foodie mom” Sweet Pea Chef. She tasks herself with designing healthy meals that her kids will actually eat. One of my favorite recipes is her Mexican BBQ Chicken. I marinade sliced chicken breast, along with peppers and onions, and use it for tacos. I also love her Sesame Ginger Chicken Burgers.
Skinnytaste: Skinnytaste is another site I visit daily, and most of our meals come from here. Gina creates recipes that are delicious and low-calorie, and she lists all the nutritional information on her site (including Weight Watchers Points!). Our favorites include her Stuffed Buffalo Chicken Breasts, Zucchini Tots and Turkey Chili Taco Soup.
Tips on picking your meals:
* Whenever possible, try to pick at least one meal that you can have for two nights. This makes it so that one night during the week, you just have to reheat your meal instead of starting from scratch.
* If the recipe makes more servings than you need (say it’s six servings and you are a family of two), cut the recipe in half, or use the leftovers for lunches, or freeze them for future meals.
* Share ingredients between recipes. Did you find a recipe that uses a 1/2 pound of chicken, but you are buying a pound? Find another recipe that you can use chicken in so that you reduce food waste.
* Don’t pick complicated meals. I usually do a quick read-through on any recipe before I add it to my meal list to make sure that it’s not something that needs to simmer for 3 hours, or something that has dozens of steps in order to complete. The more complicated it is, the higher your chances are of giving up and getting take out.
* Want to be adventurous? Check out Rachael’s post on how you can source locally grown produce inexpensively. Most of these local vendors will even provide recipes on how you can use your produce. It’s a great way to save money, and be more inventive with your cooking.
Step 2: Schedule Meals
Once you decide what your meals are going to be by day, either take a piece of paper and write them out, or do what I do and compose an e-mail to yourself. In the e-mail, I usually list out each day, what we are having, and below that I put a hyperlink to the recipe, for easy access. I title the e-mail “Recipes for the week of (Date Here)” that way it’s easy to find in my Inbox.
It is a good idea to take inventory of any produce or perishables you have before you make your schedule for the week, and use items that are close to expiration first. For example, if you have a zucchini on hand that’s starting to get a little soft, you can schedule your Skinnytaste Zucchini Tots for earlier in the week.
Step 3: Make a Grocery List
Finally, you have to make your grocery list. To do this, I go through each recipe, write the ingredients on my grocery list, and then go into the kitchen and cross off any item I already have. When I don’t do this, I usually end up buying something I already have, which is why I have three tubs of white pepper.
The more you practice your routine, the better you will get, and the easier it will be to shop each week. I can tell you from experience that if you have the ingredients at home, you are more likely to stick to your meal plan.
Do you have any tips on creating your own meal plan? What recipe sites are your favorite and why? I would love to hear about it in the comments below.