1. Nutrition
Class 7: Meal Planning

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

3. 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

4. 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)
Pantry Handout

5. 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 Lifestyle 180 when meal planning
Use a meal planning calendar if desired
Theme Nights: Italian, Mexican, Chinese, Casserole, Grilling
Think seasonally
Meal plan calendar handout
LS 180: Eliminate: saturated fat, trans fat
Avoid in first 5: added sugars & syrups, Any food not 100% Whole grain

6. A- B+ Creating a Meal Plan Grade your efforts
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
Salmon with brown rice, red potatoes, fresh mixed fruit
Turkey meatball, whole wheat pasta, steamed broccoli, canned fruit A- B+

7. 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, Meat, Dairy, Frozen, Grains, Canned Goods
Layout of the grocery store
Pay attention to coupons / weekly sales ad

8. Shop Strategically
Try shopping only once per week (or less) to save both time and money
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!

9. 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
Cook whole chicken breasts at beginning of week for sandwiches, stir-fry, or salads
Plan for leftovers – re-create them for a different meal
If meals are freezable – make a double recipe: soups, chili, stir-fry, turkey meatballs, casseroles, taco meat
Cook perishables first (fresh fish, produce) early in the week then rely on frozen or canned goods
Re-create leftovers: Use in wraps, sandwiches, casseroles, pasta

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

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

12. Mealsforyou.com Great for creating shopping list
Select recipes and a shopping list is created for you
Can manually enter in other ingredients needed
Can search recipes by ingredients, type, or nutritional elements

13. HANDOUTS:
PANTRY GUIDE
MEAL PLANNER