How many clients do you think have asked me to write them a meal plan? Not as many as you might think. Instead I teach them how to write their own weekly meal plan that fits their health goals and preferences. Some people want lots of variety and thrive on coming up with new recipes from cookbooks and pinterest. Other people just want to eat similar foods most days and do the bare minimum when it comes to cooking. Some families do well with theme nights for suppers, this is especially helpful for families with young kids or kids on the Autism Spectrum since it creates structure. It also helps take the thinking out of planning and grocery shopping. Maybe the "theme" is a type of meat or a type of cooking style. This allows for enough flexibility that taco night can be made with chicken, beef, or shrimp! Or chicken night could mean that it's grilled but it might also mean that it is roasted. Many families like to leave weekends open ended and use them as a time to eat up leftovers, eat out, or make a slightly more time intensive meal.
Monday - Burgers / Grill
Thursday- Stir Fry
Saturday - Leftovers
Meal planning helps us make a complete grocery list sometimes prevents me from buying things we don't need, or making more than one extra trip to the store during the week. Ultimately, it saves timed money. Despite buying a lot of the same things, we actually end up with a wide range of flavors thanks to different seasonings and dressings/sauces.
Since having Fredrik, our meal planning has changed several times over. Now that the weather is nice, we are trying to grill more, but also have to take into account the fact that he wants to eat too. While I'm all for serving him the same things we eat, not every food is appropriate for this.
ex: shoshito peppers, cabbage slaw, broccoli salad. Currently Fredrik has decided to boycott most meat and fish and eggs, must be a texture thing... I'm having get a bit creative with what I serve him. Anything mushy or crunch seems to be ok. Pickles, bananas, muffins, and teething crackers are favorites.
To stream line Ryan and I's lunches we have adopted the Mark Sisson 'Big Ass Salad'. I prep a giant bowl of salad stuff on Sunday, cook a couple packages of chicken thighs in the instant pot or now on the grill, and then divvy it all out for lunches Monday to Wednesday. I'm having a lot of fun creating homemade dressings or trying different Primal Kitchen flavors. Come Thursday we switch it up. Ryan usually ends up with a can of chicken mixed into a Trader Joes Indian Fare pouch and Fredrik and I eat various leftovers or make salmon/sardine/tuna salad. I know that Monday and Wednesdays need to be leftover nights since Ryan and I both work those days and get home too late to cook. A recent week of planning looked like this:
Weekly Salad - Asian (sesame dressing, bok choy, cilantro, sunflower seeds)
Sunday - bun-less burgers + 1000 island slaw (sweet potato for F)
Tuesday - sloppy joe meat (in freezer) + cauliflower rice (cauliflower patties for F)
Wednesday - Leftovers
Thursday - turkey sausage skillet meal
Friday - pork loin + broccoli salad (steam broccoli for F)
Hope this helps you dear reader, now go forth and meal plan! Then grocery shop...
How does your family do meal planning? What works best for you?
I'm a dietitian with a passion for good nutrition, bold flavors, playing in the dirt, and being with my family.