Cooking meals for the week, especially if you need to feed an entire family, can be a large source of stress. Eating balanced homemade meals will not only improve your energy levels but will also help you save time and money!

Here is a simple process you can follow to make your meal planning more efficient and use less brainpower:

Plan 📆

Starting the week without a plan often leads to grocery shopping three (3) or more times a week or even daily after work.

Before planning your week, it is essential to set a realistic goal for how many meals you want to prepare and how often. Setting realistic expectations for yourself will help reduce stress and improve the likelihood of following through with your meal plan. Ensure that other household residents (e.g., the kids and your spouse/partner) are involved in helping plan your meals and snack options for the week!

After you map out your week, make a grocery list for the first few meals or the entire week’s worth of meals.

Purchase 💰

Figure out the best grocery store to buy your food for the week based on your meal plan. Is a trip to the local farmer’s market in order? Or perhaps it’s time your family restocks on bulk food items at a wholesale store like Costco or Bulk Barn.

Wherever you decide to go, here are a few tips to save you time and money:

• Go shopping well-rested and satisfied. If you go on an empty stomach, the risk of making impulsive purchases skyrockets!
• Stick to your grocery list. Following the plan and the items on the list will prevent you from purchasing unnecessary items or wandering down extra aisles.
• Split up the work. Bring your kids or partner to tackle opposite ends of the store. Having someone with you will also make carrying and putting away groceries easier.
• Lean towards more whole food items and less packaged goods. This will optimize the nutrition of your meals and save you money otherwise spent on pricey pre-prepared foods. Although, some foods are convenient in a way that can elevate your meal planning while maintaining the balance of your meals.

Prepare 🍳

It is often more realistic to allot time on separate days for purchasing groceries and preparing meals. Consider if it would work for you to cook a few meals in batches right after purchasing the groceries. Or, maybe it would work better with your schedule to prep snacks and cut vegetables for the week instead of cooking everything right away.

There are many different meal-prepping styles, so feel free to experiment to find out which works best for you and your family.

Here are some ideas to get you started:

• Slow cooker meals
• Oven-baked meals
• Stovetop meals (using pots or pans)
• Handheld meals (for example, tuna or egg salad sandwiches)

Remember, meal planning is not just about reducing stress; it’s about creating a healthier, more balanced lifestyle for you and your family. By investing a little time each week to plan, purchase, and prepare your meals, you can enjoy the benefits of nutritious homemade food without the daily hassle. With a solid meal plan, you’ll find more time to relax and enjoy your meals together, knowing you’ve set yourself up for a successful and stress-free week ahead.

Happy meal planning! ✌️😀

By Susan Sommerville – Registered Nutritionist/Dietitian