Do you dream of cooking healthy, delicious meals for your family without the stress? Wanting to reduce effort, save time and money, and learn how to meal prep? Here is a Simple Meal Plan Systems That Works!
As a busy mom to 4 under 4 I wanted to cook healthy and wholesome meals quick. I wanted to learn how to meal plan so I could stay within our grocery budget. I wanted to create and master meals on a time crunch. I wanted to take as much processed foods out of our diets and I wanted to rely on whole foods, but I just didn’t know how to start.
Does this sound like you? Are you tired of stressing about breakfast, lunch and dinner? Let me teach you a Simple Meal Plan Systems That Works!
The Importance of Meal Planning
Meal planning is more important than what people think. You can
- Reduce stress
- Save money
- Save time
- Eat healthier
- Reduce decision-making
- Reduce mental labor
All of this sounds amazing right? This sounds perfect for those who are currently in their busy season and just need one thing off their plate!
Start the Framework of Your Meal Plan System
Let’s lay out the framework. This will help eliminate decision fatigue by giving you a structure to your weekly meals. Start first by:
- Deciding which meals of the week you want to cook for.
- Is this breakfast, lunch and dinner every day of the week?
- Is this just dinner Monday- Friday
- The next thing you will decide are the themes for the week.
- For Example: Crockpot Monday, Taco Tuesday, Sheet Pan Wednesday, Skillet Thursday, Pizza Friday, Soup Saturday, Leftovers on Sunday
- This not only creates variety, but it will also simplify your planning process. You don’t need to reinvent the wheel each week; the themes provide a starting point for you!
- Write down a list of your favorite meals that you and your family like to eat.
- For example, I know my family LOVES spaghetti (I mean I have 3 toddlers why wouldn’t we have spaghetti every week?!)
- Write down the groceries that you have in your refrigerator and in your pantry.
- THIS WILL HELP YOU SAVE MONEY HONNNEEEYYYY! I think a lot of people forget about half the stuff they have in their pantry. Let’s get those things used up!!
I created a printable PDF for you guys to use to make this process easier on you! I will link that here!
At the end of the meal planning process, you should have decided what days you will be cooking and created several meals that you love!
Planning out the meals and build a recipe rotation
Now that you know which days you are cooking, what you have in your refrigerator and pantry, and what meals your family loves, you will now start designating meals to certain days. This can be time consuming and stressful so my suggestion for you to plan 4-5 weeks of meals and have them on rotation for several months.
Grocery List
Now that we have the meals planned out it is time to make a master grocery list!! I have a PDF print out to make this simple for you. I will link that here!
Some tips to help you with grocery shopping is color coordinate your meals.
- For Example: This week I plan to have
- Monday: Meatloaf
- Tuesday: Tacos
- Wednesday: Chili
- Thursday: Big Mac Casserole
- Friday: Pizza
- Saturday: Healthy Hamburger Helper
- Designate each meal a certain color this way when it comes to grocery shopping/ prepping the foods you know which ingredient goes with which recipe!
Another tip is considering shopping online or using curbside pickup. This will save you on time and it will save you money by not overspending and sticking strictly to the necessities you need.
Prep ahead when you can
Meal prepping doesn’t mean you need to spend an entire Sunday in the kitchen. You can do simple task to prep for the week ahead such as:
- Wash and chop your fruits and vegetables.
- Cook a big batch of grain such as rice, quinoa, etc. and use this in multiple meals.
- Marinate your protein
- Brown your ground meat or cook your chicken
- Portion out quick snacks for a quick grab-and-go.
- Batch Cook and freeze
- For example: If you are making a Big Mac Casserole, meal prep 1 or 2 more Big Mac Casseroles and store them in the freezer for 3 months. This way if you are ever in a pinch for dinner or you just simply don’t feel like cooking, you know you have some meals stored in your freezer!
Embrace Flexibility
Life happens and plans change and that is ok. Build some flexibility in your meal plan.
Don’t be afraid to swap some meals around during the week. This is a meal plan guide not a rigid schedule!
Using tools to help you
I have a whole amazon store front on products that I like to use in the kitchen and products that I like to use meal prepping. I will link that here!
It also helps out using a dry-erase board on your fridge for weekly meals or just a simple notebook that you have your meals written down and taped to the refrigerator for reference!
Final Note on Simple Meal Plan Systems That Works
Remember this is what works best for YOU! Find some key recipes and stick with them. You can keep things as simple as having the same meals each week!
Meal planning doesn’t have to be complicated to be effective. By starting with a simple system and preparing little things ahead can save you time and stress while keeping your family nourished. Remember that consistency is the key. The More you practice the easier meal planning will become.
Wanting meals and grocery lists planned out for you so you simply just don’t have to think about meal planning? Shop my 5-month meal planner where I have 4 meals planned out weekly along with color coordinated grocery list!
There may be an affiliate link in this post. By purchasing a product, I recommend, I may receive a small compensation. However, I only recommend products I absolutely love and use myself. Thank you for supporting Wholesome Family Roots, it helps keep this blog afloat!
