MEAL PLANNING

Meal planning is a great way to save time, money, and stress when it comes to mealtime. It involves taking the time to plan out your meals ahead of time, and here are some tips and examples for meal planning for a busy person who wants to feed their family healthy and nutritious meals on a budget.

First, plan your meals ahead of time. Taking some time each week to plan your meals for the week ahead can help you save time and money by allowing you to shop for groceries more efficiently and avoid last-minute trips to the store or takeout meals. For example, you could plan to make a batch of chili in the slow cooker on Monday, roasted chicken with vegetables on Tuesday, lentil soup on Wednesday, and whole-grain pasta with marinara sauce and salad on Thursday.

Second, keep it simple. Stick to meals that are easy to prepare and don't require a lot of fancy ingredients or complicated cooking techniques. For example, try making a one-pan meal with chicken, sweet potatoes, and broccoli, or a simple stir-fry with rice, vegetables, and tofu.

Third, focus on whole, nutrient-dense foods. Aim to include plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats in your meals. For example, make a salad with mixed greens, grilled chicken, cherry tomatoes, avocado, and a simple vinaigrette dressing. Or try making a stir-fry with brown rice, vegetables, and shrimp.

Fourth, use budget-friendly ingredients. Choose budget-friendly ingredients like beans, lentils, eggs, and canned tuna or salmon. For example, make a batch of lentil soup with carrots, celery, and onions, or make a frittata with eggs, spinach, and cheese.

Fifth, cook in bulk. Cooking in bulk can help you save time and money by allowing you to prepare larger quantities of food that can be eaten throughout the week or frozen for later use. For example, make a big batch of chili in the slow cooker and freeze the leftovers for another meal. Or roast a whole chicken and use the leftovers in sandwiches or salads throughout the week.

Sixth, don't forget about leftovers. Leftovers can be a lifesaver for busy families. Try making extra food at dinner and packing it for lunch the next day, or repurposing leftovers into new meals, such as burritos for the next day’s work or school lunch. For example, use leftover roasted chicken to make chicken salad sandwiches for lunch, or use leftover vegetables to make a frittata for breakfast.

Some great meal ideas include roasted vegetables with quinoa and chickpeas, black bean and sweet potato chili, and baked salmon with roasted asparagus. Additionally, making big batches of soups and stews in the slow cooker is an easy and convenient way to have meals for the week.

By following these tips and examples, meal planning can be a simple and effective way to save time, money, and stress while still providing healthy and nutritious meals for you and your family.