Nutrition Meal Planning Class 7 Meal Planning Why

Nutrition Meal Planning Class 7: Meal Planning

Why Plan Meals? • Reduces Stress • Saves Money – Reduces trips to grocery store – Reduces Impulse spending – Reduces food waste • Saves Time • Improves Nutrition

The Steps of Meal Planning • Step 1: Take Inventory • Step 2: Create a Meal Plan • Step 3: Make a Shopping List • Step 4: Shop Strategically

Take Inventory • Check your refrigerator, freezer, and pantry to find out what items are available to use • Keep a list of spices and seasonings you have on hand to avoid buying a product you already have • Have a running list on your fridge of items that are running low or need replacing – Examples of staple foods include: whole wheat pasta, oatmeal, beans, garlic, onions (See handout)

Creating a Meal Plan • Plan your meals for one or more weeks at a time • Know your schedule or your family’s schedule – Working late, kid’s sports, party, meetings • Remember the key concepts of being Plant Strong when meal planning • Use a meal planning calendar if desired – Theme Nights: Italian, Mexican, Chinese, Casserole, Grilling • Think seasonally

Creating a Meal Plan • Grade your efforts A- – Every time you finish a meal – critique it • Create a Go-To Meal List of your favorite meals to speed up the planning process in the future – Bean burritos, chopped salad, fresh mixed fruit – Whole wheat pasta, marinara sauce with vegetables, steamed broccoli B+

Make a Shopping List • Use your inventory and your meal plan to make a list of items you will need from the store • Categorize list – Produce, Frozen, Refrigerator case, Grains, Dry Goods, Canned Goods – Layout of the grocery store • Pay attention to coupons / weekly sales ad

Shop Strategically • Shop on a full stomach • Don’t be afraid of store brands • Shop the perimeter of the store – less processed and healthier items • Stick to your list!

Quick Tips • Making rice and pasta ahead of time (lasts 3 -4 days in fridge) • Cut up fresh produce after going to the store, on your day off, or at the beginning of the week • Plan for leftovers – re-create them for a different meal • If meals are freezable – make a double recipe: soups, chili, stir-fry, casseroles • Cook perishables first (fresh produce) early in the week then rely on frozen or canned goods later in the week

Meal Planning Activity • Things to Consider: – Your schedule – Your favorite foods – What makes a meal? • Let’s take a crack at planning a week’s worth of meals!

Meal Planning Handout Let’s take a look at. . .

HANDOUTS: v PANTRY GUIDE v MEAL PLANNER Salad in a Jar Video: https: //youtu. be/ud. ETHj. Nou. OM