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This week’s meal plan theme: Easy does it. For breakfast this week, we’ve got the easy 5 Ingredient Cheesy Ham & Egg Cups; lunch is the [ultra easy] Tuna Salad Lunch Box, plus 6 easy dinners for you to feast on! Like the Autumn-Themed-Meatless-Monday with Butternut Squash Mac & Cheese or the Easy Fish Tacos with Cabbage Slaw & White Sauce for Taco Tuesday.
Overall, this meal plan requires less time spent in the kitchen cooking & preparing – which is always a bonus in my book! I don’t mind spending some time in the kitchen but I also need balance in my life so weeks with a menu like this help keep my sanity in check.
Check out the gallery below to preview the menu …
…ready to get started?! Check out the details below to find out why meal planning is the best & to learn how I structure the menu. Or – if you’re already familiar with my meal plans, scroll to the teal & white buttons below to open the Meal Plan & Grocery List.
Why Meal Plan?
If you have never meal planned before, there’s no better time to start! It may seem daunting at first, but I promise, it is so worth it. By meal planning on a regular basis I’ve been able to …
- decrease our family’s food waste
- incorporate a large variety of flavors & cuisines
- stick to a food budget of my choice
- decrease our costs
- eat healthier
- increase my cooking skills & confidence
Meal Plans are rarely a ‘one size fits all’ kind of deal but a pre-set plan is a good starting point for you to jump from. Pay close attention to the serving sizes & cook times so you can adjust the meal plan to best fit your family’s needs & your weekly schedule. Always cross-reference a meal plan with your calendar to make sure it works well for whatever you have planned.
The Details
My meal plans & grocery lists are designed to provide breakfast and lunch for one person only. Dinners will feed a family of four unless otherwise noted.
Always double check the grocery list against what you already have. You’ll notice most recipes tend to use the same spices & seasonings repeatedely, so you may have those on hand already.
Some recipes on the meal plan are from This & That, but not all. Since I am still building the recipe index on the site, I’m taking this opportunity to share some of my favorite food bloggers with you. The original recipes are all linked in the meal plan doc below, so you can save them to your favorite digital cookbook.
How I Choose the Recipes
I use 2 main principles for creating meal plans: The Plate Method & The Mediterranean Diet.
The Plate Method is pictured above. You want to fill half your plate with non-starchy vegetables and fruit. One quarter of your plate is for carbs, in the form of grains or a starchy vegetable. The last quarter of your plate is for a lean protein. You can also include a thumb sized portion of healthy fat & a small amount of dairy to cover all the food groups.
Setting your meals up this way ensures you get plenty of fruit & veggies, without overdoing the carbs or protein. If this is a new way of eating for you, it may leave you feeling hungry between meals at first, but give your body time to adjust to the portions. If you are consistently hungry between meals, consider increasing your fat or protein portions to keep you feeling full longer. Try to refrain from snacking between meals.
The Mediterranean Diet focuses on having fruits, vegetables, whole grains, olive oil, beans, nuts, herbs & spices everyday. Fish & seafood are eaten often, at least twice a week. Chicken, eggs, cheese & yogurt are eaten frequently in moderate portions. Red meats and sweet treats are rarely eaten.
I use this pyramid as a guide for the meal plans … it is a great visual reminder of how to balance our diets without depriving ourselves. I am a firm believer that you should never eliminate entire food groups from your diet, but instead you should find the healthy balance to incorporate ‘indulgences’ without sacrificing nutrition.
The Goods
Okay, okay, enough fine print – onto the good stuff!
If you try this meal plan or any recipes on it, please comment below & tell me all about it! If you have any questions, don’t hesitate to contact me however you prefer … message on Instagram or Facebook or comment below.
Stay Safe & Eat Well!
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