Meal Planning 101

I recently posted on Instagram about 6 PM in real-time that I had no idea what I was making for dinner because I hadn’t meal planned or grocery shopped. This post really resonated with my Insta community because there were many comments and tips for people in the same boat.

I know to be true that when I meal plan for the week, it’s literally one less thing I have to think about in my already hectic week.  The benefits of meal planning for me are that it helps me stick to a budget, eat healthier and eliminate food waste.  One of my favorites, Mattie James, always talks about making small decisions ahead of time. The weeks I meal plan, it goes smoother because so much of my day is revolved around what I’m eating/preparing for myself and my family.

These are the steps I found that make meal planning a breeze.

Step One – Take Inventory

I take inventory of all the items I have in my fridge, freezer, and pantry. I really pay attention to my staples, such as canned goods, condiments, herbs, and seasonings. I can’t tell you how many times I’ve gone to prepare a meal and realized that I’m out of something as simple as fresh garlic or onions. When I know what I already have in stock, it is easier to plan meals from there.

Step Two – Write a Grocery List

I write an itemized grocery list of all of the items I need, keeping in mind the items I already have on hand that will help complete an entire meal. When I’m writing my grocery list, I also like to try one new recipe a week and utilize one of my cookbooks.  

Step Three – Grocery Shop

This is honestly my favorite step; since the pandemic and having two whole babies, I mostly utilize Amazon Prime deliveries from Whole Foods. It’s just not feasible for me to load up both babies and trek them around any grocery store. My husband will do a Costco run at least twice a month, and I like to go to Trader Joe’s solo once a month. They have the best-prepared foods, but you have to watch the sodium. I’ve also noticed when I can stick to my grocery budget because I’m not in the store to impulse buy.

Step Four – Meal Plan

This is the part that really takes some effort and planning. But based on the food I have on hand, the items I picked up grocery shopping determine what meals I’m able to prepare. I also keep in mind my schedule; there’s no way to come home and fix dinner if I’m showing properties until 6 pm. Those are the nights I give myself grace and order takeout.

This Meal Plan Notebook is super chic to help you track your meals during the week.

Disclaimer this week, I didn’t set myself up for success to meal plan, and I’ve been winging it. So I’ve already grocery shopped and meal planned for next week, starting Sunday. I’m also trying to really be cognizant of what I’m eating and ensure I’m incorporating more greens into every meal.

Sunday

Brunch – Ackee and Saltfish, Fry Dumpling, Plantain, and Pear (Avocado).

Dinner – Having Dinner at my Mother’s House

 We are at home at least the first part of the morning, we Livestream Church, and we typically have Sunday dinner at either my Mother-in-Law’s or my Mother’s House.

Monday

Breakfast – Banana Bread

Dinner – Vegan BBQ Pizza with Mushrooms, Onions, Artichoke Hearts, and Fire Roasted Tomatoes.

It’s Meatless Mondays, so I always make something plant-based this day. I was making Banana Bread weekly before the pandemic; I’ve tried every variation at this point.  I have a few Vegan pizza recipes, but this one is so simple. Basically, pre-made pizza dough, bbq sauce as the base, sauté veggies, and stick in the oven (450 degrees for 12 mins). I will certainly do a more thorough recipe.

Tuesday

Breakfast – Avocado Toast with Broccoli Sprouts and Chia Seeds

Dinner – Air Fryer Soy Salmon, Brown Rice, and Bok Choy

I eat Avocado Toast a few times a week. I absolutely swear by the Air Fryer; I use it daily. For my Salmon - I season it with Creole seasoning, marinate in a Shoyu and Maple Syrup dressing for at least 30 mins, place it in the Air Fryer at (400 degrees for 13 mins), I always use a Food Thermometer to ensure the internal temperature is 145 degrees.

Wednesday

Breakfast - Waffles

Dinner- Tofu Buddha Bowl

Most Wednesday’s we make waffles, Suri is such an integral part of the mixing. I have to really watch her because there was probably more cinnamon than flour in the mix this previous week. Buddha Bowls are my favorite – the base is always greens, Spinach, Kale, or a Spring mix whatever you have on hand, then any grain, we love brown rice and then roasted veggies you have on hand then tofu and then some bean, my go-to is black beans. But you season the tofu and veggies with S&P and toss with EVOO and place in the Air Fryer (400 degrees for 15 mins), then add on top of your bowl.

Thursday

Breakfast- Avocado Toast with Everything Bagel Seasoning and Two Over Easy Eggs on Top

Dinner – Brown Rice Spaghetti with Vegan Bolognese, Salad, and Garlic Bread.

I could eat Avocado Toast every day. My go-to weekly meal is, without a doubt, Pasta. I typically use Brown Rice Spaghetti for the extra nutrients. I simmer Vegan Soy crumbles with Rao’s Tomato sauce salad and Homemade garlic bread.

Friday

Breakfast – Almond Croissants with Coffee

Dinner – Takeout

I certainly have a Sweet Tooth, and the Almond Croissants from Trader Joe’s are delicious; you have to set them out from overnight for them to rise but let me tell you, so worth it. After cooking every meal for the entire week, take out it is. More than likely, we’ll pick up food from our Favorite Asian Eatery here in Orlando.

Saturday

Breakfast - Vegan English Breakfast – Baked Beans, Hash browns, Mushrooms, Roasted Tomato and Toast.

Dinner- Takeout/Leftovers

On Saturday’s my husband is usually doing some intense manual labor, so I always want to ensure he gets a hearty start. I love a good English Breakfast, minus the sausage and bacon. As for dinner, it depends on how busy my day turns out or if I have to meet with any clients; more than likely, it’s takeout again.

*I typically prepare oatmeal or cornmeal porridge every day of the week for CJ; Suri typically eats dry cereal for breakfast. For dinner - they will have what we have minus the allergens (soy and fish) for Suri. I plan to do an entire post based on our favorite allergen-free food brands and recipes.

I hope this helps you meal plan like a boss and save some time next week.

Photography - RTW Photography