Lauren writes:
I don’t have the time/energy/inspiration to get to the grocery store. I have a busy life, and a limited budget, so it helps to plan foods in advance and plan around certain things that I can buy and eat for different meals. Could you help me set up a basic meal plan for the week that I can fall back on when I get in a rut and need a way to get out?
Most of us have busy lives and limited budgets (I have an uncoming post on the budget aspect, actually). I don’t think those things need to stop us from cooking and cooking healthfully. I make it a point not to spend more than an hour on dinner most nights, and that usually includes eating the food!
I think Lauren could benefit from what I call Mix & Match eating. That is, at the grocery store, pick a few lean protein options, a few whole grain options, and a few vegetable options. Then, come dinner time, you can mix and match to make a no-fail dinner. A good basic Mix & Match list of foods can be found here.
Successful mixing and matching takes into account the following:
- Mixing items that require minimal prep with items that require a little more prep (frozen vs. fresh vegetables, packaged chicken sausages vs. raw chicken breasts, etc.).
- Thinking about what you like to eat AND what you like to cook. For example, if you know you never have the patience to wait for brown rice to cook, buy instant.
- Considering what methods of cooking are easiest for you. Do you like to pop things in the oven and not have to think about them much for 45 minutes even if it means eating a bit later or would you rather spend 15 minutes sauteeing it but have to babysit it a little bit? I like to mix and match my methods of cooking as well so I can have something in the oven while I’m sauteeing something else on the stove. Or, if I’m already baking something in the oven (like fish), why not bake something else, too (like a sweet potato)?
Below is a work week’s worth of dinner. Notice how I’m mixing low prep and high prep foods with different methods of cooking, using foods found from my list:
-
Monday: Get Your Omega-3’s!
- broccoli - frozen, steamed, low prep
- Garlicky Broiled Salmon (or other fish) - fresh, baked, some prep
- whole wheat couscous - boxed (like Near East), stovetop, low prep
-
Tuesday: Eastern European-Inspired (sorta)
- Roasted Brussels Sprouts with Pecans - fresh, roasted, some prep
- chicken sausage - pre-made, sauteed, low prep
- sweet potato - fresh, roasted, low prep
-
Wednesday: Vegetarian Asian Stir-Fry
- stir-fry veggies - frozen, sauteed, low prep
- tofu - packaged, baked, some prep
- instant brown rice - boxed, stovetop, low prep
-
Thursday: ‘Meat’ & Potatoes
- bell peppers and onions - fresh, sauteed, some prep
- Chicken with Black Pepper Sauce (or whatever marinade you like) - fresh, sauteed, some prep
- baked potato - fresh, baked, low prep
-
Friday: Breakfast for Dinner
- frozen veggie mix - frozen, sauteed, some prep
- scrambled eggs (mix veggies in) - fresh, stovetop, some prep
- whole wheat toast with nut butter - fresh, toaster, low prep
All these meals are super easy and comply with my 25/25/50 standard. That should give Lauren something to start with and then she can branch out as gets more comfortable with cooking and planning meals.
