Meal planning basics

Whatever your method for planning meals, here are the basics:

Drop and give me 15 . . .% off!

Check what you have in your refrigerator, freezer and cupboards that need to be used up, and fill in your menu plan using these items first. This is your “go-to” list.

Serve what they like. When you serve food your family likes, you avoid waste. Make a collection of economical, nutritious recipes that your family likes and serve them often.

Consider your schedule. When planning your menus and shopping list, think about how much time you will have for preparing food in the coming week. If it’s a laid-back week, use the extra time to make meals ahead and freeze them. If it’s a “chicken-with-its-head-cut-off week,” use some of the meals you stockpiled earlier or just keep it simple. Make sure everyone pitches in, especially if you’re having a crazy week.

Check newspaper ads. Use local store ads to see if there are weekly sales. As you get to know the costs of items you purchase frequently, you will be able to quickly identify true deals.

 

How to channel

RECIPES

ALL

Rice and Red Beans
  • This recipe can be used as a main dish, side dish, or as a filling for tortillas.
  • 2 cups uncooked rice when cooked will give about 4 cups cooked rice.
Cookbook

Healthy & Homemade Cookbook

$5.00 Order

 
 
Calendar

Healthy & Homemade: 2013 Nutrition and Fitness Calendar

$.50 Order

How to get it on SALE--EVERY TIME
  1. Check grocery ads and store websites for sales and coupons.
  2. When you see an item advertised on sale, add it to your shopping list and stock up, making sure to note the brand, package size and cost.

Check and chuck! Check your refrigerator every day, your freezer every week and your pantry at least once a month. Add it to your meal plan before you have to toss it.

When you plan ahead for healthy snacks, you're less likely to reach for the bag of chips when you're hungry.

Ensure a healthy diet! 

Include something from each group: fruit, vegetable, protein, bread, and dairy.

Pay attention to prices!

If you know how much something usually costs, you'll know if it is a good deal when it's "on sale."

Plan for double portions

Prepare one portion to cook and serve, and the other to freeze for later.

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