Meal Planning Strategies for a Sane and Healthy Kitchen

Many people may be surprised to hear that I plan menus every week for my kitchen at home. Like so many things in life, planning is the key to success and eating balanced and healthy is no different. Even as a physician and chef I follow the same advice that I give to my patients and dutifully make my lists. Creating a meal plan, a shopping list and scheduling time in my week to cook ensures that nourishing food is on my table for my family and instead of whatever happens to be handy and hot.

My lists are not elaborate. I focus on eating real food that is plant-centric, seasonal and as local as possible. I aim to have a variety of veggies on the plan each week so that I ensure I am “eating the rainbow” of colors and taking advantage of all mother nature has to offer. I also like to have fish on the menus at least once during the week. I don’t however measure calories or obsess over macro or micronutrients. Magically this usually takes care of itself when I plan a meal that revolves around veggies and lean proteins.

I am a creature of habit. I love leftovers and could eat the same meal for days. This certainly is a great strategy for planning, but this doesn’t appeal to everyone, especially those in my house. My husband and kids love more variety. Menu planning at our house is a collaborative effort. I often ask my family what they would like to see on the table during the week. On occasion, we browse cookbooks together to select new culinary adventures. It is a wonderful way to engage the family for a more joyful dinner experience. On the rare occasion that the creative juices are stuck, I find it helpful to revisit prior lists for inspiration and reminders of former successes.

If meal planning is new to you, these tips may help you plan your time and energy:

Work Backwards

Every week I start by determining which evenings my family will be home. This helps me decide when I have time to cook more elaborate meals and when I need to rely on leftovers or meals I’ve squirreled away in the freezer.

Keep lunches simple

Lunch doesn’t need to be complicated, but it still needs to be colorful and flavorful. My kids know the house rule is to pack at least 1-2 veggies, 1 fruit and 1 protein into every lunchbox. Having a container of washed, pre-cut veggies at the beginning of the week makes the lunch process smoother in our household. For myself, I prefer leftovers from the prior night’s dinner or a large salad with a protein like salmon or legumes.

Plan your breakfast

I am always surprised by the number of people that skip this important meal. Still others make the mistake of relying on highly processed, dessert-like foods to get them going. The simple carbs in cereal, granola bars and donuts sets you up to crave more sugar and simple carbs the rest of the day.

I don’t plan out every breakfast, but when I make my weekly grocery list I take inventory of our breakfast ingredients and make sure that I have plenty of high fiber, whole food options to satisfy my family. High quality granola and yogurt, almond milk, fruit and veggie smoothies, avocado or salmon toast, chia pudding or the occasional egg with greens fuels us well.

Prep ahead

It can be amazing how even a little advanced preparation of a meal can add sanity to a weeknight. If you can, prep your veggies on a weekend day or weeknight that is more relaxed and flexible. Having your veggies washed, dried, chopped and ready makes incorporating them into your diet so much more likely. I like to store them in glass pyrex or gallon size freezer bags so that the color of the veggies is a treat for the eyes every time I open the refrigerator. Most veggies can be pre-chopped (ones that don’t oxidize) so go ahead and prep your veggies for roasting, salads and kid lunches.

Vinaigrettes are incredible easy to make. The basic ratio is two-parts oil to one-part acid (vinegar). From this basic recipe, there are infinite variations. Wisk up a vinaigrette to have on hand for the week. They keep well on the countertop or refrigerator in a sealed glass container.

If you love garlic and onions, use your food processor to dice up a couple of onions and mince a few garlic cloves for the week.

Keep stock or broth handy. In my opinion, a great stock is the secret that turns good food into phenomenal food. Taking a weekend to simmer up a batch of stock with your extra veggie scraps and occasional chicken bones is well worth the effort. I freeze the stock in a variety of different quantities so that I can add this flavor enhancer at a moment’s notice. (These one-cup silicone molds are amazing.) Of course, there are many great brands of broth on the market as well.

Meal planning is an art that is definitely a worthwhile habit to learn. A small amount of planning can keep you motivated to cook nourishing meals, create less waste and leave more time for other activities in the evening.

(This blog post is not sponsored by any manufacturer. However, at no cost to you, Relish Health may receive a commission on purchases made through an Amazon link.)