Meal Planning 101 with Jillian Hauber and Alison Friesen

What are the benefits to meal planning? 

Meal planning is a great way to help you save time and money! 

* Be less stressed about what to make 

* Use ingredients you have on hand and buy only what you need 

* Make it easier to eat healthy and avoid boredom with your food 

* Ensure you never go longer than 4-5 hours without a snack on hand 

Where to start? 

Some things you want to consider when you begin meal planning: 

* Do you have a nutrition/health goal in mind? 

* Do you or someone in your family have special dietary needs? 

* How much time do you have to prepare meals? 

* Is there a day when you can prepare meals in advance? 

* Are there days when you don’t have time or energy to cook? 

* What kinds of foods do you and your family like to eat? 

Getting started: 

Write down in a list, chart or even a fancy fridge magnet your plans for the week 

* Start with supper for every day of the week 

* Plan for leftovers (for lunch or supper the next day) 

* Plan for balanced meals 

o 3 of the 4 food groups 

* Make your grocery list 


* As soon as you arrive home from the grocery store: 

o Delegate tasks 

o Chop up all the vegetables for lunches and suppers throughout the week

o Portion out the hummus, dips, peanut butters, etc for lunches 

o Boil 6-12 eggs for breakfast and lunch in as rush

o Portion out trail mix or nuts as grab and go snacks 

* Double duty- plan meals where you can have them act as lunch for the next day or double up for another supper. 

o Example: cook double the chicken so you have chicken for wraps, pitas, salads. 

o Example: double up the pulled pork recipe to make a pulled pork pizza for another night. 

* Make a salad at the beginning of the week that can be used in lunches for the rest of the week. 

o Examples: chickpea salad, quinoa salad, marinated vegetable salad, barley salad 

Start slow! Meal planning is not easy and it will take time to make it a routine. Start with planning out suppers and once you get the hang of that, plan out parts of lunch, and so on. You do not need to be a super hero! There are going to be days where the plan simply does not work and that is okay, be human and do not fault yourself for that.

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