Meal Planning Starts in the Kitchen
Regarding meal planning, I have a hybrid plan that starts in my kitchen. My first line of defense is a stocked pantry and freezer to make a decent variety of quick meals. By quick meals, I mean “a simple assembly and ready in 20 minutes.”
My kitchen is organized so I can see at-a-glance what is needed for my shopping trip:
The pantry is visually organized using baskets for each of these categories:
tomato products (no-salt-added diced tomatoes, crushed tomatoes, tomato paste, tomato sauce)
canned beans and dried lentils
pasta and grain basket (macaroni, brown rice, quinoa, farrow, panko bread crumbs)
peanut butter and nuts
oatmeal and raisins
low-sodium broth
baking basket (I don’t bake a lot so this is minimal but it holds flour, sugar, baking powder, etc)
The freezer is very structured. It has dedicated shelves for:
fish and seafood
poultry
miscellaneous grain items like precooked rice, my favorite sourdough bread, and corn tortillas.
“planned leftovers,” mainly in the drawers, where I stash extra soup and chili that are bagged for easy storage and identification
frozen fruits and veggies
The refrigerator is also very organized. It has dedicated shelves for:
cooking vegetables
salad vegetables
fruit
greens (stored in the drawers)
plant-based milk and yogurt
Basket full of salad veggies. Take it out, chop them up, put it back in the refrigerator. Not pictured but usually there: radishes and carrots.
So, with this structure, I can glance in and see what is missing and avoid multiple trips to the store. I tend to fill the pantry baskets up when items are on sale. If I see something going past its prime, I can use that item in a meal and avoid food waste.
The refrigerator system clearly shows all of the vegetables by use (cooking or salad) so nothing gets shoved in the drawer to be forgotten. I often put all of the salad veggies in a basket so I can pull them all out at once and chop up for my salad.
My quick meals using these ingredients often include:
Roasted salmon and broccoli over brown rice or quinoa
A Buddha bowl with cooked farro or rice topped with leftover chicken and chopped fresh veggies
A burrito or city taco
Big salad with kale, veggies, and hard-boiled eggs
Vegetarian soup or chili
Baked chicken, potato, and asparagus on a sheet pan
Stir fry or pho bowl
Baked chicken shawarma
You get the idea. It is like I am making MyPlate every night with all the healthy food groups stocked in my kitchen. I can adlib what to make based on time and energy.
However, the second strategy is to research online before going to the store. I try to plan three new meals each week based on what I see in all of my favorite magazines and social channels. I adapt them to be healthy and simple. Chicken Biryani, Shakshuka, Ramen, and Chili Verde are recent achievements.
A third activity is super fun and happens at least once a month. It is to go to a local farmer’s market and choose fresh produce in season to make delicious dinners, soups, and salads. I enjoy meeting the farmers and watching the offerings change as the growing season evolves. I survey my acquisitions and make a meal plan when I come home! It is like being on a TV show where you get a mystery basket and have to come up with ideas to use all the ingredients.
With these three steps, I aim to make meals more effortless while maintaining creative motivation to cook healthy, homemade meals that minimize ultra-processed foods. I have tried hard not to give in to wanting to go through the drive-through or order in on the meal apps. It has been a 99% success!
I always share my successes on the free recipe and member recipe pages.
