by Hailey Zalopany
Meal planning can be a great way to eliminate the stress of figuring out what to cook each night, especially with a busy schedule and kids who want to eat “anything” and “I don’t know”. By organizing meals in advance, you can stick to a budget, reduce food waste, and spend less time thinking about meals and more time enjoying them. Although meal planning has many benefits, it can feel overwhelming at first. However, with a simple system in place, it becomes much easier and can even be enjoyable.
The first step is to gather supplies. You’ll need a weekly or monthly calendar, either in a planner, on a whiteboard, or through a meal-planning app. A cook book or collection of your favorite recipes can also be handy. If you prefer digital tools, you can save recipes on Pinterest or use apps like Plan To Eat to keep track of meals. Some families sync their meal plans with grocery delivery services to make shopping easier.
Once you have your tools, start gathering recipes. A successful meal plan includes a mix of tried-and-true family favorites and new recipes for variety. You can source recipes from cookbooks, websites, or even improvise meals you’ve made in the past. Keeping a rotating list of go-to meals prevents meal planning from feeling repetitive while ensuring you always have reliable options.
To make meal planning even easier, organizing meals into categories. Some families prefer theme nights, such as Taco Tuesday or Soup Sunday, while others categorize by protein, like beef on Mondays or chicken on Wednesdays. Another option is to plan by cuisine, alternating between Italian, Mexican, or Asian-inspired dishes. Writing these categories down in a notebook and listing multiple meal options under each can simplify planning for weeks ahead.
Making easy sides can also be a real game changer for meal planning. Vegetables can be a great side, often with little to no preparation. Toss vegetables (such as carrots, potatoes, and brussel sprouts) with olive oil, salt, and pepper. Roast at 400°F for 20-30 minutes. Or steam broccoli, carrots, or green beans for a healthy, low-effort side.Rice and quinoa are also a good easy side option. They can be cooked in bulk and be the base of multiple meals. Garlic bread is easy to prepare and can be paired with many saucy meals.
Meal planning doesn’t have to be rigid or overwhelming. Life happens, and sometimes plans change. Meal planning is a tool not a rule. If you find yourself unable to cook one night or you’re craving something different, don’t hesitate to swap meals around or go with a simple fallback option, like breakfast for dinner or ordering takeout. Flexibility is key to keeping meal planning stress-free. The goal is to make your life easier, not more complicated, so embrace flexibility when necessary.
Leftovers can be your best friend when it comes to meal planning. Rather than letting food go to waste, use leftovers creatively. For example, roasted chicken can be turned into chicken salad or added to a soup, while extra rice or quinoa can be incorporated into a stir-fry or casserole. Set aside one night a week for “leftover night” where you use up any remaining food from the week. This not only reduces food waste but also gives you a break from cooking.
It is important to make your plan fit you and your family’s schedule. Nights when everyone’s home may be a meal day, and the day before be a crockpot day. Or nights when everyone’s home might be a day for cooking as a family. Take scheduling into account to be able to spend quality time with your family where you can.
Running to the grocery store throughout the week can be a time consuming and annoying chore. Meal planning can help eliminate this. When you know what you’re going to make, knowing what you need to buy becomes much easier. When your week plan is complete, you can begin to make your grocery list. Start by checking your pantry, fridge, and freezer to avoid buying duplicates. Then, look at your recipes for the week and see what you’ll need. Organizing your list by grocery store sections (produce, dairy, meat, dry goods, etc.) can also make shopping more efficient. Taking advantage of sales and coupons can help keep costs down, and buying staple ingredients in bulk ensures you always have the basics on hand.
Meal prep can further simplify the process. If you have a day where you have a big block of available time, use it to meal prep and eliminate having to spend time prepping later in the week. Prepping ingredients ahead of time, such as chopping vegetables, cooking grains in bulk, or marinating proteins, can make it easier to throw meals together quickly during the week. Making double the recipe of meals such as soups and stews and freezing them for later can also be helpful. Doubling recipes and freezing them for later ensures there’s always something ready to go on busy nights.
Meal planning doesn’t have to be complicated. By starting small, keeping a running list of meals, and using categories to structure your plan, you can make dinner time less stressful and more enjoyable. Meal planning is meant to be helpful, make it fit your lifestyle. Making lists and plans can feel overwhelming at times, but it doesn’t have to be. Take it at your own pace or use apps that help set one. Over time, meal planning becomes second nature, helping you save time, money, and energy while ensuring your family enjoys home-cooked meals with less effort.
