1. Meal Planning
Just FACS

2. What’s for dinner?

3. Why Plan Meals? Reduces stress Saves time and money
Helps better meet nutrient needs
Helps better manage calorie intake

4. 5 Easy Steps to Meal Planning
Step 1: Create a Meal List
Step 2: Take Inventory
Step 3: Create a Meal Plan
Step 4: Make a Shopping List
Step 5: Shop Wisely

5. Step 1: Create a Meal List
Create a list of all meals you enjoy, know how to prepare or would like to know how to prepare.
You may even include the unhealthy ones!

6. Example Meal List Spaghetti and meatballs with tossed salad and corn
Salisbury steak, mashed potatoes and peas
Macaroni and cheese, fried chicken and green beans
Beef burritos with rice and salad
Chili dogs, fries and Cole slaw

7. Meal List Tips You can then group all meals by their main dish.
Label foods that you usually have enough for leftovers or that can be frozen
Label meals that contain healthy options

8. Step 2: Take Inventory
Check your refrigerator, freezer, and pantry to find out what items you have.
Always keep a list of staples you have to avoid buying more.

9. Step 3: Create a Meal Plan
Plan meals for one or more weeks at a time.
Use a meal planning calendar if desired
Remember to incorporate Dietary Guidelines for Americans and MyPyramid Recommended servings.

10. Sample Meal Planner

11. Searching for Recipes www.allrecipes.com www.foodnetwork.com
Allows you to enter ingredients you have on hand and generates a list of recipes.
Also have an app on the iPhone or iPod Touch

12. Meal Ideas
If you are looking for meal ideas visit the following websites:

13. Step 4: Create a Shopping List
Use the information from your meal plan and inventory to create a list of items needed from the store.
Clip coupons for any needed items on your list.
You may check online for coupons:

14. Step 5: Shop Wisely
Try shopping only once a week to save time and money
Make sure you are not hungry during shopping
Don’t be afraid of the store brands
Shop the perimeter of the store first where you will find less processed and healthier foods.
Buy produce in season or frozen if cheaper.

15. Tips to Remember Remember that meal planning does not have to be hard!
Planning meals ahead of time helps save time, money, reduces stress and helps meet your nutrient needs.