Imagine a dinner plate. Now, place nonstarchy vegetables, such as Crispy Stovetop Brussels Sprouts (here) on half of the plate. On one quarter of the plate, add whole grains or a starchy vegetable, such as Herbed Mixed-Grain Pilaf (here). On the remaining quarter of the plate, add lean animal protein or a vegetarian protein, such as legumes. This is just one way to create a balanced meal, but the exercise here is to emphasize plant foods, especially nonstarchy vegetables, which will provide you with the most nutrition for the fewest calories.
In addition, consider how the flavors of everything will complement one another as well as the complexity of the recipes; you don’t need to overcomplicate anything by making more than one time-consuming dish at once!
CREATING A WEEKLY MEAL PLAN
I have been making a weekly dinner plan on Sunday mornings for at least twenty years and honestly, given my schedule, it is the only way dinner happens. Knowing on Sunday what you are cooking for the week allows you to go through each day without the “dinner cloud” over your head. You know, the one that is always nagging, “What are you going to make for dinner tonight?” “Should you start defrosting that chicken?” “Hurry and run to the market before after-school pickup!” That is all way too stressful.
After I started posting my weekly dinner plan on my blog and offering it in my classes, I was flooded with feedback from people who said it changed their lives. They were cooking more and stressing less; they were saving money because they approached grocery shopping with a list and only bought what would be used. Their families were thrilled! That’s the idea.
Here’s how to do it:
Set up the calendar: Check your calendar for the week and look to see who is home for dinner each night and how busy you are each day. For example, if my husband and I are out and the kids are home, I will choose one of the kids’ favorite dinners that I don’t mind missing out on. You might see that you’re busy in the late afternoon and need a slow cooker meal that night or something that can be prepared ahead, such as a casserole that can be easily popped in the oven. Write down the days on which you would like to cook at home and whether you’re accommodating more or less than the normal crew.
Check the current inventory: Make a note of anything in the refrigerator and freezer that needs to get used up so that it doesn’t go to waste. These items should be incorporated into the week’s meals.
Create your own cookbook: I love having all my favorite recipes in one place; that way I can scan the repertoire quickly and make decisions as to what goes on the meal plan. You can photocopy your go-to recipes from cookbooks or print them from blogs and file them in a binder by category (e.g., meatless mains, soups, etc.). I use Pinterest to save recipes that I would like to make or that inspire me.
Be democratic: Ask your family for suggestions for meals. (Or don’t!)
Be strategic: The most perishable items should be placed on the meal plan earlier in the week. For example, fresh fish doesn’t last more than a day in the refrigerator. So, fresh fish should go on the menu on the day you go shopping. You can double a recipe so you have leftovers for lunch or dinner the next day. You can also use leftovers in a different way. Making chili on Tuesday? Wednesday’s baked potatoes can be topped with the remaining chili.
Find balance: If you cook six nights a week, maybe try to prepare two or three vegetarian meals, one or two fish, two poultry, and one or no beef. Look for where you can incorporate leafy green vegetables and cruciferous vegetables into several meals. It’s also good to try to provide a wide variety of different whole grains and starches.
Learn what is in season: Planning your meals around what is in season has its benefits, namely more flavorful, more nutritious food; lower cost due to greater supply; and following the cycle of eating as nature intended, by consuming a diverse set of nutrients appropriate to the season. Here are some seasonal basics:
Spring: artichokes, asparagus, avocados, beets, chard, cherries, leeks, mangoes, peas, radishes, spinach, strawberries
Summer: bell peppers, berries, cucumbers, eggplant, figs, grapes, green beans, melons, stone fruit, sweet corn, tomatoes, zucchini
Fall: apples, fennel, pears, persimmons, pomegranate, sweet potatoes, winter squashes
Winter: broccoli, Brussels sprouts, cauliflower, citrus, kale, rutabaga, turnips
Year-round: cabbage, carrots, celery and celery root, lettuces, mushrooms, onions, potatoes