Be a Meal Planning Guru - DAY 5 - Bringing it All Together

Now it's time to put it all together! Using the lists you made this week, you can easily compose several meals with one item from each list (starch, veggie, protein) On 1-2 nights a week, integrate the one pot wonders. If you plan carefully you can make one pot wonders from leftover proteins and sometimes veggies. 

You can plan your weekly meals by first deciding what three major proteins you are going to eat for the week, then you can make them do double duty! For example, if I buy a rotisserie chicken, I prepare a salad one night and chicken tacos the next. If I’m making roasted pork loin with veggies and rice on Monday, I may use the leftover for pulled-pork sandwiches and sweet potato fries on Wednesday night.

Use combinations that your family enjoys but don't be afraid to change it up! If you always have mashed potatoes with meatloaf, mix it up and do couscous instead one evening. Or a different form of potatoes, home fries!

Here are some nifty combinations:

Speedy Tips 

Spend time each week looking for recipes...

Create a place to save recipes, and keep it SIMPLE...

Check the weather...

Keep a meal journal...

Start a calendar...

Go with theme nights (soup night, pasta night, beans).

Check these awesome templates to guide you along the way!

I like this one for posting on the fridge for the family to see what is coming up next.

This is a more detailed one that you may want to keep close by so that you can have a readily accessible grocery list.


THIS IS THE BEST GIFT I COULD GIVE YOU! There is an actual meal planning book you can put together. Print this pdf here Print page 2 several times and you have a beautiful meal planning journal. You can place this inside of a tradition report cover or have the front and back page laminated at a teacher's store. OR you can have all three pages laminated and you can use a dry erase marker to simply erase your meals after the week is over and start again. I like to keep my meal sheets because I can use them all over again next year or next month!

Be a Meal Planning Guru - DAY 3 - Proteins

High protein foods include meat, fish, cheese, tofu, beans, lentils, yogurt, nuts, and seeds. Below is a more detailed list of items that fall within the meat category: Check out these links for a much more comprehensive list of proteins, including beans,  here and here.

• TURKEY
• CHICKEN
• FISH
• LEAN BEEF
• VEAL
• BISON
• PIG
• LAMB
• CORNISH HEN
• DUCK

Wednesday's MEAL PLANNING GURU HOMEWORK: Today identify the proteins that you will pack your plan with to make your meals filling and most satisfying to your family! When compiling this list, think BROAD. For example, I would list beef and not meatballs. As with Monday and Tuesday, ask your family for their input. Put an asterisk next to any family favorites and take suggestions. Maybe there is a great protein out there that your family has never tried. Be optimistic and add it to the list!

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Be a Meal Planning Guru - DAY 2 - Vegetables

I hope you took the time to develop your list of starches yesterday! Today we are moving on to vegetables. The key to a well balanced meal is a good portion of vegetables. Later in the week you will see how this will really help to shape your meals. Below is a pretty comprehensive list of vegetables that you can rotate into your meal planning, depending on the season, the protein, or your budget.

Tuesday's MEAL PLANNING GURU HOMEWORK: Today decide what vegetables will help your family to be victorious! Consider the list above and cross out any vegetables that you absolutely will not cook, either due to taste buds or availability in your area, then ask your family for their input. Put an asterisk next to any family favorites and take suggestions. Maybe there is a great vegetable that is not listed above, add it to your list.

Be a Meal Planning Guru - DAY 1 - Starches

Below is my list of starches that I rotate into my meal planning. Your list may be different. Some families can also list items like couscous, millet, polenta, or quinoa. It is important to be very specific here, do not just simply list rice, or potatoes. While we are not listing recipes or styles or methods of cooking the item, we must list the type of item. For example, I will list brown rice and not just "rice." I will not list "mashed potatoes." I also consider corn a starch and not a veggie, but it's your meal planning so you may list it as a veggie if you categorize it as such in your household. That's your prerogative.

STARCHES (I keep these things on hand in abundance since they have longer expiration dates. I rarely have to shop for these on a weekly basis)
brown rice
wild rice
white rice
yellow rice
red potatoes
white potatoes
wheat rigatoni
spaghetti
Shorter expiration dates but easy to buy or prep
corn (I prefer fresh, but frozen corn lasts much longer and is much quicker)
biscuits (I always have flour and butter on hand)
bread (I buy one loaf a week, your family may need more or less. Storing bread in the fridge extends the life considerably)

Monday's MEAL PLANNING GURU HOMEWORK: Today decide what starches will be your family's staples. Make a list of them and ask your family for their input. Make a note of  any absolute favorites and take suggestions. 

Meal Planning!!!!

This week Wayne County Moms is launching an online "Meal Planning Guru Workshop." Complete with homework assignments and FREE templates. Spend the next 5 days mastering the art of meal planning. Keep us posted on your progress.

I put so many exclamation marks behind the word planning because everyone asks me how I do it! How do you feed your family FULL home cooked meals EVERYDAY? Well, actually, I generally take a day off, but never completely. We HAVE to eat and we seldom to never, do DOUBLE DAY leftovers, which means we are NOT eating the same thing two days in a row. If you have leftovers, pack it for lunch or freeze it and bring it out for a day in the future. People may say it's OK, but in reality, no one likes double day leftovers. This week I will walk you through how to make sure your family is eating good EVERYDAY and make it as easy as possible for you to manage, even if you are doing it alone. First we have to focus on grocery shopping. I shop with the food pyramid in mind.

I have a list of starches, veggies, and proteins that my family loves to eat. I then pair and rotate them in a way that is interesting and economical for our family throughout the month. 

 Check the blog regularly this week to find out how to create your very own meal plans!