Tag: Meal Planning

Posted in Healthy Meals, Meal Planning

Fresh and Festive Weekday Meals

Posted on by Denise Lewis

January brings a slew of dietary goals and most of us are re-committing to healthy eating and cooking. Sure baking cookies, pies, and cakes are a great way to celebrate the Holiday season, but the crisp days of January bring a yearning for food that is both comforting and healthy. Yet, this week we are celebrating my husband’s birthday and watching the Buckeyes play in the National Championship. O-H-I-O!. How do you create healthy, daily meals that are still celebratory?

food restaurant brunch dinner
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Healthy Celebration Food

We have a birthday tradition that the person turning a year older gets to choose dinner on the night of his or her birthday. My husband has requested Loaded Chicken Quesadillas. My son wants pizza for the National Championship and my daughter asked for her favorite salad this week. What do they all have in common? Chicken! This week’s menu focuses on comfort food and flavor, and allows you to prep your protein once and use it for 3 different meals. Having the protein prepped speeds up the nightly cooking process and helps get dinner on the table in 30 minutes. On Sunday night or even Monday afternoon, toss some chicken in the crockpot or a pressure cooker and cook it until it is tender. I plan on using about 4-5 chicken breasts, but thighs or tenders would work as well. Once the chicken has cooked shred it and store it for later use. I don’t season at this point, so I can use it for multiple dishes and flavors. This week I will use the chicken in Individual Homemade Pizzas, Loaded Chicken Quesadillas, and a Mexican Flavored Cobb Salad.

Fun and Festive Weekly Meal Plan

Pizza and football are American traditions. My family loves pizza, but we all don’t like the same toppings. The solution? Individual homemade pizzas. I keep homemade pizza dough in the freezer in individual balls to use for this type of occasion. You can easily substitute your own favorite healthy pizza crust and even buy them in the store to save time. The next step is to prep your toppings. I place the toppings in individual bowls or on various cutting boards and then everyone creates their own pizza. Our favorite topping combinations include: Barbecue Chicken with Mozzarella and Cilantro–Pesto, Chicken, Bacon, and Tomato– Black Olives, Peppers, Onions, and Cheese– and –Just Cheese.

I love this because everyone gets what they want and everyone is happy. Once the pizzas are cooked (about 16-20 minutes at 425) I will cut them and then move them to platters to take downstairs for the game.

  • Dough
  • pepperoni pizza with basil leaves

Quesadillas and a Cobb Salad

Tuesday’s Loaded Chicken Quesadillas also allows for individual choice. At this point, I will reheat the chicken in a bit of Olive Oil and add about 3 Tablespoons or Taco Seasoning. Dinners for both Tuesday and Wednesday have a Southwestern, festive flavor, and this small step punches up the heat. As with Monday’s pizzas, the Quesadillas allow for individual choice. Chop up the toppings and place in bowls, and have a variety of different tortillas (family favorites include, whole wheat, spinach, and cauliflower tortillas). Topping choices include: chicken, bacon, black beans, spinach, tomatoes, avocado, cilantro, and cheese. I set these up on the griddle and cook each to order. Create a nice side salad or fruit salad to complement the Quesadillas and you have a quick healthy meal. You can also use left-over pizza toppings for Monday to save time. 

Wednesday’s meal uses the last of the chicken and will use the last of the toppings from earlier this week. I will heat some frozen grilled corn, boil a few eggs to chop for the top and each person will make a salad. You may ask why I have so many dishes that allow for individual choice, and the answer is that we do not always eat together during the week. My husband teaches two nights a week, my daughter has dance, my son has basketball practice and we all have gym workouts at various times during the week. These types of meals let everyone build a fresh dinner when they get home from their various activities.

Quinoa and Veggie Bowls

photo of sliced vegetables on ceramic plate
Photo by Polina Tankilevitch on Pexels.com

Thursday’s meal is a Quinoa and Veggie Power Bowl. I will roast whatever vegetables we have left from the week, make a batch of Quinoa and again, everyone will build a bowl, with their favorite ingredients. If there any chicken left from the week that can be added or this can be a vegetarian dish is preferred.

Weekend Cooking

Weekends give me a little more time to cook and experiment, so I can make dishes that take a little more time. Saturday’s dinner is a Ramen Stir Fry with fresh vegetables and Sunday is a Vegetable Pot Pie with Homemade Whole Wheat Bread. Ramen you might think? How is that healthy? There are various types of Ramen available other than the dry, seasoned packs you might remember from your youth. My ramen noodles are Brown Rice and Millet and can be picked up at a natural grocery store. You could easily substitute Soba Noodles for added protein if you can’t find whole-grain ramen. On Sunday, I will toss a cornucopia of root vegetables into the crockpot with vegetable broth and seasoning and let them cook for 5-6 hours. I may try to convince my daughter to make the bread, but it will depend on how much homework she has. If not, I’ll get it started and our afternoon will be filled with the delicious smell of baking bread. Yum! 

Fun, festive meals with individual choices make for a happy and healthy family. Happy New Year.

Posted in Family Schedules, Healthy Meals, Meal Planning

Why Meal Planning is Essential for Taming the Chaos

Posted on by Denise Lewis
Weekly and daily organization helps keep everyone on time and happy.
Photo by Jess Bailey Designs on Pexels.com

As much as I like to cook, coming home from work or the gym and getting peppered with “What’s for dinner, Mom?” isn’t what I want to hear when I walk through the door. After dropping my bag, I next go stand in front of the fridge and stare–hoping inspiration will strike. Or  I’ll look at a recipe, and find I’m missing an ingredient. How do I avoid this and decrease my stress at the end of the day? A weekly meal plan.

Why Meal Planning is Beneficial

Meal planning is beneficial for many reasons, and for me, it takes the guesswork out of what to make for dinner each night. We are less likely to eat out and more likely to eat healthy if everyone knows ahead of time what is on the menu. Additionally, my meal planning functions as a family calendar and schedule. It helps me choose Slow Cooker meals on nights when my kids have back-to-back activities. A simple meal in the crockpot allows a wholesome and healthy dinner to be ready when we are. Finally, I find meal planning helps me stay within my monthly food budget. When I plan my menu, I also plan my shopping list. I know what I need to purchase and only what I need to purchase. It keeps impulse buys out of my shopping cart, and it keeps us from eating out because we don’t know what to fix for dinner.

Where to Start

Step 1

  • Begin by recording the weekly schedules and activities for your family. I use a small magnetic whiteboard to record all activities and my menu. Why? It allows me to plan for nights I may be busy–a good night for leftovers, sandwiches, or a slow-cooker meal. 

Step 2

  • Check the fridge and freezer.
    • Take stock of what you have and what needs to be eaten in order to avoid waste. Do you have a package of ground turkey in the freezer or a package of asparagus that is getting soft? If so, make a note and plan around those ingredients. 

Step 3

  • Gather your recipes.
    • Browse your favorite cookbooks, magazines, and Pinterest sites. I have several Pinterest boards based on food groups and food types. During the Fall, I use my Slower Cooker Board more often than my Grilling Board, and in the Spring and Summer, we tend to eat more salads and lighter meals. 

Step 4

  • Build your menu

Step 5

  • Make your grocery list and do your shopping for the week.

Step 6

  • Post the menu where you and your family can see it.

Weekly Tips

Sample Menu for July

Knowing the menu each night takes the quess work out of cooking.
Posting the weekly menu and schedule reminds everyone of their responsibilities.

Tips for Monday are to make your quinoa ahead of time. You can also substitute your favorite rice or other grain. If you are in a hurry, there are many 90-second healthy rice options that cut your prep time down. Also, use whatever vegetables you have on hand. I added beets and carrots to our bowls because everyone likes them. Just toss your veggies in a bit of olive oil and roast for about 45 minutes or until tender. I usually set the oven at 425.

Tuesday’s tips include making your pizza dough ahead or keeping a good quality frozen dough in the freezer for Pizza Night. We usually do some sort of flat-bread or pizza once a week, and having the dough in the freezer is helpful. I will often make a double batch of my Whole Wheat Pizza Dough and freeze half for later use. 

Wednesday is pretty straight forward. Season and grill some chicken breasts or tenders and top with your favorite veggies and condiments. Set everything out on the counter and let your family build sandwiches. I added some leftover pesto from Tuesday’s pizza to my sandwich, topped it with sliced tomatoes from my patio garden pots, and finished with a slice of mozzarella cheese. Yum!

Thursday’s meal is my go-to when I forget to plan ahead or if I want a quick vegetarian option. Like Monday’s bowls, the frittata uses any vegetables that I have left at the end of the week. This week we are using up asparagus, zucchini, and tomatoes. I also added fresh basil, thyme, and oregano from my herbs growing in the sunroom. Dried Italian Seasoning also works, or whatever your favorite seasoning combination is. 

Cheat Day is practically a national holiday in our house. It is the one day a week where we eat out for dinner and we allow ourselves to splurge on a dessert or two. That isn’t to say we do not have snacks during the week, but the grown-ups at least try to eat healthy six days a week and then treat ourselves on the seventh. 

Saturday is a great day for a cookout and this week Turkey Burgers are on the menu. You can purchase them pre-made in the fresh or frozen aisle or make your own. I made mine with cheddar, bacon, and BBQ sauce. 

Leftover Day is also a good idea, and you can place it on any day you want. During the school year, Leftover Day seems to be Tuesday. I think it is because I have more time to cook during the weekend and tend to make larger meals with more leftovers. During the summer is rotates. This week it is Sunday because we have been hiking, and the last thing I want to do when I come home after a long, hot hike is to cook, so Leftover Day it is.

Here’s my menu for the week. I have recipes from various sites, cookbooks, and family favorites, so if you are interested in any of these, I suggest looking at Pinterest. You can see that I also have my family activities for the week noted. This helps me know who’s turn it is to cook and when and where we need to be.

Wrap Up

However you design your weekly meals, the planning is what is essential. Knowing what to fix takes the guesswork out of the process at the end of the day. Give it a try. What do you have to lose? Nothing really. And, what do you have to gain? A step in taming the chaos and perhaps even a well-deserved break with your favorite cup of coffee.