Meal planning sounds like a big project, but it can be as simple as deciding what you will cook before you walk into the store. Canada's Food Guide notes that there is no right or wrong way to do it. You can plan a whole week, or just a couple of days at a time.
Why plan at all?
According to Canada's Food Guide, planning meals and snacks helps you make healthier choices, saves time at the grocery store, and gets meals on the table faster with less stress. It also makes it easier to cook at home more often.
The four steps
The Food Guide breaks meal planning into four steps:
- Decide what to eat. Write down your meal and snack ideas. Look for recipe ideas, and plan to use foods you already have before they go to waste.
- Make your grocery list. List what you need for the plan. Scan the flyers for good items on sale, and keep a list handy to note things as you run out. Some health organizations also suggest grouping your list by store section, such as produce, dairy, and pantry, which makes the trip quicker.
- Go shopping. Stick to the list. This helps cut impulse buys and food waste, and saves money and time.
- Start cooking. Post the plan where everyone can see it, and give each person a job.
Make the plan fit your week
- Check the calendar first. Busy nights call for quick, simple meals. Slower nights are better for dishes that take longer.
- Start with dinners. If planning every meal feels like too much, begin with supper and add more later.
- Cook once, eat twice. Make enough for a second meal and use the leftovers the next day or freeze them.
- Don't forget snacks. The Food Guide counts them as part of a healthy plan.
A simple starter layout
This is one idea, not a rule:
- Two dinners built around this week's discounted items
- Two quick dinners for busy nights
- One batch-cooking night that gives you leftovers
- One leftovers night
- One flexible night for whatever you feel like
Common mistakes
- Planning too many new recipes in one week
- Not checking the fridge and pantry before writing the list
- Leaving no room for leftovers or a flexible night
- Making a plan, but not posting it where the family can see it
The bottom line
A plan does not have to be perfect to help. Even three planned dinners can reduce last-minute takeout and impulse buys. GopherCart's meal search can start the plan for you by showing dinners built from this week's sales at stores near you.
Sources
- Health Canada, Canada's Food Guide, "Plan what you eat": https://www.canada.ca/en/health-canada/services/food-guide/explore/healthy-eating-recommendations/cook-more-often/plan-what-you-eat.html
- Health Canada, Canada's Food Guide, "Meal planning from start to finish in 4 steps": https://food-guide.canada.ca/en/cooking-skills/meal-planning-start-finish-4-steps
- Western Health (Newfoundland and Labrador), "Meal planning in 4 steps": https://www.westernhealth.nl.ca/healthyeating/uploads/PDFs/Meal-%20planning-in-4-Steps.pdf
- Alberta Health Services, "Planning healthy meals and snacks": https://albertahealthservices.ca/assets/info/nutrition/if-nfs-ng-planning-healthy-meals-and-snacks.pdf