Monday, March 28, 2016

What’s for dinner? Easy answers with a menu plan


Those three words “What’s for dinner?” make my head explode. I despise them. Maybe it’s the implication that someone is hungry and waiting and I’m on the hook for getting it done. I really need a 1950’s housewife to help manage the household, wouldn’t that be nice?!

I admit I’m a foodie. I love to eat it, cook it, make it pretty and I think about it all the time. I usually have some kind of food in my purse and I’m always thinking about my next meal or snack. It’s kind of an obsession with me really. Now, some of this is because I am very focused on eating healthy and want to avoid processed and fast foods, so planning ahead and being prepared for anything is necessary. But some of it is because I enjoy it so much, besides the fact that I need it to survive, when I eat, I want it to be good…really good.  It must be good or I’m just not satisfied and will want something else.

Menu planning for me started as a necessity when I would get home late and money was tight. It was the first sign that I was turning into my mother. 😱   Now, it’s just an efficient use of my time and money and keeps me on track with a clean, healthy diet. I think about it once a week and I’m done with it. It really does have it advantages: 1) I buy only what I need, minimizing wasted food and money 2) Weeknight dinners are less of hassle 3) Whoever gets home first knows what to make 4) There is always something healthy and delicious to eat 5) This question doesn’t get asked anymore.

I’ve had so many friends ask me to share my method & tips so here you go:
  • Know what you have - Do a quick inventory of your fridge, freezer and pantry. Look for items you already have or need to use before they go bad and incorporate them into you menu.
  • Account for the weeks schedule - When starting your menu, think about the week ahead. Are there any nights you’ll be home late or alone or on the run and plan accordingly. Be realistic here. You know by Thursday you won't want to mess with a meatloaf that needs an hour to bake, but consider baking it in a muffin tin to reduce the cook time if you have to have it. Plus, it’s great portion control and fun to eat.
  • Eat food in season - This really helps with the grocery bill and provides for the tastiest produce. If you do a CSA and aren’t sure what you’ll be getting, be more flexible in your plan knowing you can use your vegetables in a stew or as a side to lean protein and leafy greens for a salad.
Here’s a handy infographic: 


  • Repurpose leftovers - I’m a fan of big batch cooking. I usually cook very large meals on the weekend when I have more time and use leftovers and quick dishes for later in the week. Sunday’s pot roast can become Tuesday’s tacos and Monday’s roast chicken can be Thursday’s chicken fried rice. You can also freeze the extra for another time so you have something prepared when you have a busy week ahead. I just can’t wrap my head around people not liking leftovers. Lots of dishes taste better the next day, plus, as the cook in the family, they make life so much easier.
  • Consider shelf life - Some things just won’t be good after they have been in your fridge for a week.  I only shop once a week so meals towards the end of the week use more frozen, canned and dry goods than at the start of the week.  I have found that a 10 minute water/vinegar (4:1 ratio) bath not only removes pesticides and bacteria but also extends the life of some produce, especially berries.
  • Prep in advance - I add a ‘Prep’ column to my menu. Usually I use this area to note when I need to take something out of the freezer or marinate meat the day before.  Sometimes I’ll chop vegetables to use later in the week, especially if I’m chopping onions on Sunday and will also need some on Tuesday. Being time efficient is key for me, I don’t want to spend all evening in the kitchen. 
  • Keep recipes organized - Having your favorites all in one place helps the process go faster. Flag your favorites and organize by whatever method works for you (slow cooker, 30 min. or less, meatless, etc.). I like to use Pintrest, organized by course, and a few favorites from my old school recipe box.
  • Include all meals, snacks & desserts - Be sure to include breakfast, lunch, snacks and any special items you may need for the week (birthday cupcakes, work potluck). I do a ton of meal prep and usually eat the same thing everyday for the week with minor variations. For example, I’ll make a dozen egg muffins with a variety of add-ins on Sunday and have them for the week.  Makes my life easier and by adding variety to the add-ins (some vegetables, some bacon or ham) and having options for a starch (toast & butter, english muffin & jelly, bagel & cream cheese) it’s not so monotonous.
  • Make your grocery list - Make your grocery list as you build your menu and don’t forget to add those staples that you’re running low on. I like to write my grocery list in the order in which the store is laid out, it keeps me focused and makes for an efficient trip (produce, canned/bottled, dry, dairy, frozen). Make a template, use the back of an envelope but write it down as you go, thinking through everything you’ll need for that particular meal.  Do you need tortillas, shredded cheese and avocados for your tacos?  Stick to it when you shop, cutting out the impulse buys.  If you use coupons, now is a good time to go through your list and mark those items for which you have coupons. Or look at your coupons before you build your menu and plan to what coupons you have or what’s in the weekly flyer. 
A few of my favorite tools and time savers:

I can’t live without my slow cooker, especially in the summer.  My oven heats up the house too much plus, the house smells fantastic and dinner is virtually ready when I walk in the door. I’ll do most of the prep work the night before while I’m making dinner and any final steps in the morning. Then all I have to do throw together a quick salad or side dish and dinner is ready. It's also great for when I'm going to be late. Dinner can be ready and I don't have to be there to get something nutritious on the table.

Rotisserie chickens are great time savers.  They’re $5 at Costco for a big one that I can get two meals out of.  I buy several at a time then shred, portion and freeze them.  They’re perfect for whipping up some tortilla soup, enchiladas or pot pie in a hurry.

I use a small dry erase board for my menu. I’ll take a picture when I’m done so I have it when I go to the store just in case I need it. I also leave room to keep a list of things I need. This is for everyone in the family since my husband eats things that I don’t, I never know when he’s low on something. 

A FoodSaver vacuum sealer comes in super handy. We buy meat at Costco, then portion and freeze it. It’s great for freezing leftovers for ready-to-go meals when I’m in a pinch.  It really is worth the investment.

I also  like to pick a theme for the week like Mexican or Thai or at least recipes that use similar ingredients. It keeps me from buying a bunch of different ingredients.

I hope these tips help you in planning your meals and giving you back some time. Eating should be enjoyable as well as nutritious and I’m all for anything I can do to make it less of a headache while maintaining my healthy eating goals.

Follow me on Pintrest to see what I’m eating or find me on myfitnesspal where I post some of my favorite recipes. 

What works for you in the kitchen? 


Happy eating!

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