Meal Planning

Meal planning also saves money. If you sit down and plan meals for a week and make a list - you will know what you need and can take advantage of advertised specials. And with planned meals and a list, you'll make fewer trips to the grocery store. Those trips can be costly to your food budget as you often pick up things you don't really need.

To start, sit down and make a list of the meals you plan to make for the week. Some people save money by making a list for two weeks and shopping only twice per month. I have friends who shop only once per month and make a list accordingly. I have done the once a month shopping too and it does save a tremendous amount of money and takes good planning on your part to make it happen.

If you have trouble coming up with meals for the week, bring out the cookbooks and get some ideas. There are plenty of recipe sites available on the Internet that can help you in your search. Once you have a list of meals you would like to prepare, go through each meal and write down the items you need to prepare each dish and add them to your list. Once your list is finished, check your freezer and pantry to see if you have the item on hand, if you do, cross it off the list. Once you are done, you will have a list of things you need to buy. Now, unless you find a great unadvertised deal, buy only those things from your list.

Another thing to consider while planning meals is to try and base your meal planning on the Food Guide Pyramid. Each day I try to remember the 5 a day rule, 5 fruits and vegetables. Each day, try for at least:

6 servings from the Bread, Cereal, Rice, and Pasta Group
3 servings from the Vegetable Group
2 servings from the Fruit Group
2 servings from the Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group
2 servings from the Milk, Yogurt, and Cheese Group

Here is a basic meal plan to get you started.

Breakfast
Fruit or Juice
Bread of some kind and/or cereal
(Some people occasionally add meat and/or eggs)
Milk or Yogurt

Lunch
Main dish (sandwich, salad, soup, or casserole)
Fruit or Vegetable
Bread
Milk

Snack

Dinner
Main dish (usually contains meat, but not always)
2 vegetables (or vegetable and fruit)
Bread and/or Rice or Pasta

Dessert

Meal Planning Tips

• Include a variety of foods each day. Try a new food sometimes
• Include different flavors, textures, colors, and shapes in your meals.
• Include foods from at least three or four of the five food groups at each meal.
• Make a collection of nutritious recipes that your family enjoys.
• Save menus from one week to the next, especially those the family liked. It makes meal planning easier and faster.
• Be sure to plan for nutritious snacks from the five food groups. Be sure the family knows which foods are food snacks and which foods are for meals.
• Avoid foods high in fat, sugar and salt for better health.
• Prepare a shopping list. A shopping list based on planned meals saves time and money. Keep a piece of paper near the refrigerator for writing down items as you need them.
• Planning meals will not only provide healthy meals for you and your family, but will also save you time and money.