No-fail menu planning

Last year I wrote two posts on menu planning that were two of the most popular posts on my blog the entire year.

If you didn’t see them, here’s post 1 and here’s post 2.

The reason I go on and on about this is because it is such a game-changer when you make it part of your weekly routine.

Today I want to give you two methods of menu planning that are truly very easy.

Base your meals on the protein. E.g.

Monday – legumes like lentils or kidney beans (chilli con carne using just kidney beans served over rice or baked potatoes)

Tuesday – chicken (chicken breasts, chicken a la King, chicken curry)

Wednesday – fish (grilled fist in the oven with chips or mashed potato)

Thursday – chicken again (add a second night of the protein your family likes the most, and if it’s chicken, choose from the list above)

Friday – cheese (pizza)

Saturday – eggs (breakfast for dinner, or quiche)

Sunday – beef (stir fry, steak, etc.)

(of course, I only plan for 5 nights and there’s usually enough in the fridge for the other two nights)

OR

you could do the same as above around the carbohydrate

Monday – rice

Tuesday – potatoes or chips

Wednesday – pasta

Thursday – wraps

Friday – pizza or bread-based

(this is mostly how I menu plan because I get bored eating the same carbs two nights in a row)

OR

you could plan meals around the type of dish

  • Oven bake
  • Casserole
  • Slow-cooker
  • Stir-fry

I hope I’ve given you some new ideas.

But even if you have a good system going, try planning using one of these 3 plans occasionally to jazz things up in the kitchen.

Will you let me know in the comments if you give it a bash? I’d love to hear.

But also, as we’re in summer in South Africa, please let me know your favourite meals to make in summer.

Why you should menu plan

I was chatting to a friend a few weeks ago and I told her that when things feel like they’re going off track, there’s one thing that I need to do: make a menu plan.

Today, let’s talk about why I do menu planning (I’ve been menu planning for 11 years now), and why you should consider doing so too.

Do you menu plan?

Good reasons to menu plan

  • it saves you daily decision time
  • saves you money when you use up all the food in the freezer and pantry, and stops you buying foods you don’t need
  • no stress about what to cook every night as even if you don’t feel like eating what you put on your menu, you know there’s at least 4 other options to choose from

I play a little game with myself and aim for sticking to the menu plan 4 out of 5 nights. Remember I’m not a perfectionist. Good enough is better than perfect.

How do you start menu planning

Note – please do this before you go to the shops to do your grocery shopping 😉

1. Go to your freezer and cupboards to see what food you have that you need to use up, and make a list.
2. Write out a menu plan for a week (if you do weekly shopping) or longer, using recipes to use up that food. Get creative.
3. Add any items that you need to your weekly shopping list and do your shopping. You may have some pasta and cans of tuna so in order to use them up, you might need a few cans of tomato.
4. Stick the menu plan to your fridge.

Now you don’t have to rack your brain every night wondering what to cook because you have a plan.

Another tip that will save you lots of time is to cook something on a Sunday afternoon. This meal is not for eating that day, but for freezing. I heard a podcast recently (I don’t know how she does it – an Aussie podcast) where the lady said she makes all the lunches for the week on a Sunday afternoon and while she’s doing that, she bakes muffins or bread. Brilliant!

When you have a busy day it’s easy to just defrost the meal and have a healthy supper on the table in minutes.

We went through a stage where we didn’t buy any meat for two months while we finished everything in the freezer and started on the cupboards. You see, we all get into a habit of buying the same groceries every week without checking if we really need it.

If you’re not already menu planning, I’d like to encourage you to at least start. Do so for at least a month, give it a good go and see if it doesn’t save you time and money.

And if you already do menu planning, then your challenge for this week is to only buy perishables and eat from your freezer and cupboards.

Are you menu planning?

Is there anything you’d like to change about your process? Do you have any special tips?

PS Look out on Thursday for how I do my menu planning and some freezer meal ideas

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