Nutrition Class 7: Meal Planning

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

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

Take Inventory 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) Pantry Handout

Creating a Meal Plan 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 Meal plan calendar handout LS 180: Eliminate: saturated fat, trans fat Avoid in first 5: added sugars & syrups, Any food not 100% Whole grain

A- B+ 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 A- B+

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

Shop Strategically 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!

Quick Tips 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 Re-create leftovers: Use in wraps, sandwiches, casseroles, pasta

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

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

Mealsforyou.com 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

HANDOUTS: PANTRY GUIDE MEAL PLANNER