PLAN, PLAN, PLAN: Getting a Meal on the Table Any Night of the Week

Guest Author: Susan Hurd, Registered and Licensed Dietitian

As a dietitian I am quite often asked “how can I get a healthy meal to the table when my family is so busy?”  I thought, why not expand upon it here? Thoughtful meal planning is crucial to getting a balanced meal on the table most nights of the week. Who hasn’t stood in front of the pantry, fridge or freezer seeking inspiration? Sometimes it happens, most times it doesn’t. I’ve taken a lesson from my mother (see Mom–I did learn from you) and plan my meals. When we were kids, she’d ask us (4 kids and Dad) to each pick a meal for the week. On Sunday morning, after making a list, she and my dad would head to Pathmark to shop for the week. I often went along because, as you can guess, I am all about the food. Actually, I think it was more to hang out with them than to shop.

Today is Sunday, the day I’ve also designated for weekly meal planning. At 6 am, armed with my morning coffee, I start my master meal plan for the week.

Step 1: Weekly Schedule

First thing is to check the calendar for the family’s schedule this week to see who is home and on which nights. I am out Monday night, my husband on Friday. We have a son in college, so meal planning has eased a little with just 3 of us currently at home, but our daughter’s busy dance schedule always poses a challenge to getting a decent and timely meal on the table.

Step 2: Menu & Grocery List Development

This is accomplished by creating a menu with what I may be in the mood to make, new recipes I want to try, or meals my family has asked me to make. I then take stock of what is on hand and check the grocery circulars for what is on sale. We have several stores close by, so I am very fortunate when it comes to places from which to purchase ingredients. Lately it’s been the one closest to the house. It has most of the basics I need, so it will do for today. It’s November now and the farm stand has limited locally grown produce, but I will take a trip there later this week for things I may use over the weekend or early next week. Since my daughter will not be home tonight my husband and I opt for chicken tortilla soup and invite my mom for dinner.

Step 3: Shopping

This morning my husband accompanies me. While this is often a plus, because he can stand in line at the deli and fetch various items from the store, inevitably a greater variety of chips, cookies, and candy will make their way into the cart. You see, sticking to the grocery list is key to not overspend and to ensure you will have all you need to prep delicious and healthy meals for the upcoming week. Some very handy tools online can make menu planning even easier. Check your favorite store’s webstie for meal planning tools. A few of my local stores generate an aisle by aisle grocery list for you and some keep your previous lists saved for easy reference. Another online tool I’ve recently come across is https://nomoretogo.com. For a fee, you can subscribe to preplanned menus complete with recipes and grocery lists. Might be worth a try… the recipes look easy and with basic ingredients.

Step 4: Prep and Storage

This is when I portion out meats for today’s menu or for use within the next 2 days; freezing what will not be used within 2 days from now. I will wash, dry, cut, and store produce for later in the week. If I am in an industrious mood, I will prepare, cool and store a casserole for later in the week. (We’ll talk about proper kitchen food safety at another time, but did you know that improper cooling of foods is one of the primary sources of food borne illness?)

This week? Spaghetti squash that I picked up at the farm stand last week will get roasted and added to a mixture of sautéed onion, garlic, tomatoes, Italian seasons and white wine. I’ve also put aside uncooked chicken breasts and flank steak from the bulk packs purchased this morning for 2 more meals this week. I roast a few extra chicken breasts on Sunday that will be chopped or shredded and frozen in 2 cup portions. This makes easy work when I plan a future dish that requires cooked chicken such as a pot pie or soup.

Step 5: Meal Time

Armed with your menu, groceries and prepped ingredients, you should be able to put a meal on the table in no time. Accompany your meals with easy sides. Steamed or roasted veggies, fruit and quick cooking grains like brown rice or quinoa quickly round out your meal.

So what am I serving this week?

Sunday: Chicken tortilla soup, and an arugula salad. As I prepare this new version (from Ree Drummond- Pioneer Woman), I realize it is going to be tasty and the recipe will probably be a keeper. Roasted chicken, tomatoes, peppers, black beans, chiles, stock, seasonings, so much good stuff–how can it be bad? I’ve given up on keeping recipes I don’t personally like. Christmas music is playing (yes it is early November and the holiday music is on the cable music station… starts right after Halloween which is great for me, but unfortunately the family doesn’t always appreciate it. Back to the week’s plan…)

Monday: I’m working at my daughter’s dance studio right after work, so we need something my husband can easily pull together. Flank steak was on sale this week, 2 for 1. It’s already marinating in an Asian salad dressing. Salad dressings are ALWAYS my go to marinade. So many flavors and so easy to use. He can pair it with a box rice dish and steam off the frozen veggie of his choice.

Tuesday: Looks like grilled chicken and the spaghetti squash casserole that I will top with a little mozzarella before baking. We’ll serve that with sliced strawberries.

Wednesday: I am working close to home which means more time to cook this night. The family has been asking for mac and cheese, so I’ll make my homemade version… not for the faint of heart but just good old comfort food for hump day. I’ll make a double batch and freeze half for a quick meal another night. Roasted broccoli works well with this.

Thursday: The busiest dance night for my daughter and an exercise class for me so leftovers are essential on this weeknight.

Friday: My husband won’t be home for dinner. My daughter, in keeping with the habits of a 16-year-old, will not know what plans she has until 5 minutes before she has them. So it is usually a quick meal on Friday nights. Frozen pizza, pierogies, steak sandwiches. Yes, I am a dietitian and I have this stuff on hand always! With teenagers sometimes Mom needs a little help. 

Saturday: With any luck, we’ll dine out!

Other things I always have on hand

• Pre-bagged salad greens
• Boxed chicken, beef, veggie stock-adds flavor to anything
• Salad dressings
• Canned tomatoes (all varieties)
• Canned, fresh, and frozen fruit
• Canned, fresh, and frozen veggies
• A variety of spices and dried herbs
• Onions, garlic, celery, carrots… I am NEVER without these because you can always pull together a quick soup with these items as the base.
• Eggs make a quick, high protein, and economical meal
• A variety of rices, pastas and grains for quick side dishes