Nutrition Class 7: Meal Planning

 Reduces Stress  Saves Money  Reduces trips to grocery store  Reduces Impulse spending  Reduces food waste  Saves Time  Improves Nutrition Why Plan Meals?

 Step 1: Take Inventory  Step 2: Create a Meal Plan  Step 3: Make a Shopping List  Step 4: Shop Strategically The Steps of Meal Planning

 Check your refrigerator, freezer, and pantry to find out what items are available to use  Keep a list of spices and seasonings you have on hand to avoid buying a product you already have  Have a running list on your fridge of items that are running low or need replacing  Examples of staple foods include: whole wheat pasta, oatmeal, beans, garlic, onions (See handout) Take Inventory

 Plan your meals for one or more weeks at a time  Know your schedule or your family’s schedule  Working late, kid’s sports, party, meetings  Remember the key concepts of Lifestyle 180 when meal planning  Use a meal planning calendar if desired  Theme Nights: Italian, Mexican, Chinese, Casserole, Grilling  Think seasonally Creating a Meal Plan

 Grade your efforts  Every time you finish a meal – critique it  Create a Go-To Meal List of your favorite meals to speed up the planning process in the future  Salmon with brown rice, red potatoes, fresh mixed fruit  Turkey meatball, whole wheat pasta, steamed broccoli, canned fruit Creating a Meal Plan

Make a Shopping List  Use your inventory and your meal plan to make a list of items you will need from the store  Categorize list  Produce, Meat, Dairy, Frozen, Grains, Canned Goods  Layout of the grocery store  Pay attention to coupons / weekly sales ad

 Try shopping only once per week (or less) to save both time and money  Shop on a full stomach  Don’t be afraid of store brands  Shop the perimeter of the store – less processed and healthier items  Stick to your list! Shop Strategically

 Making rice and pasta ahead of time (lasts 3-4 days in fridge)  Cut up fresh produce after going to the store, on your day off, or at the beginning of the week  Cook whole chicken breasts at beginning of week for sandwiches, stir-fry, or salads  Plan for leftovers – re-create them for a different meal  If meals are freezable – make a double recipe: soups, chili, stir-fry, turkey meatballs, casseroles, taco meat  Cook perishables first (fresh fish, produce) early in the week then rely on frozen or canned goods Quick Tips

 Things to Consider:  Your schedule  Your favorite foods  What makes a meal?  Let’s take at planning a week’s worth of meals! Meal Planning Activity

Meal Planning Handout Let’s take a look at.....

 Great for creating shopping list  Select recipes and a shopping list is created for you  Can manually enter in other ingredients needed  Can search recipes by ingredients, type, or nutritional elements Mealsforyou.com

HANDOUTS:  PANTRY GUIDE  MEAL PLANNER