Plan ahead
This could save you not only time but money. Start by writing 5 main meals. Then add a vegetable or side dish that may be already prepared. You may venture for vegetables that are in season. You will savor the great flavors, and bright colors and will enjoy the low cost. Sit with your family and ask them what they will like to eat for the following week. See the sample menu below.
Simplicity
Start with a simple main dish recipe that perhaps you have tasted before. Ask for recipes from friends and family that have made an impression on you for their simplicity, good flavor, and attractiveness.
Want to add a beauty touch? Top your dish with a simple garnish. A garnish can be simple but adds beauty to the plate. Try using one of the ingredients from the main recipe such as a slice of lemon or a simple herb sprig can add a vivid color.
Go shopping
You will be more efficient in the kitchen if you have basic ingredients handy. Try to go shopping once a week, after you have completed your meal planning. Try to compile a master list with all the basic ingredients and products that you use frequently. See the sample list below.
Think of convenience
You can use products like canned foods, frozen vegetables, dried, pre-cut, pre-washed foods, and ready-to-be-use foods you can easily add to recipes.
Efficiency in the kitchen
Start with the most time-consuming or difficult recipe. While the main dish is on the stove or oven you can start working on your vegetables or side dish. You may be able to do some pre-cutting or preparation the day before or when possible.
Get help
Do wherever it takes to get some help in the kitchen. A kitchen is a good place for children to get some skills. At an early age, children develop a curiosity about the kitchen; don’t underestimate the help of small children. They can set up the table, help with measuring simple ingredients, or simply pick up the table at the end of the meal.
The final touch
Set the table ahead of the meal, which is a perfect task for others to pitch in. There is nothing cozier than arriving home to see the table set for dinner and the aromas of a home-cooked meal.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Muffin Yogurt Banana | Cereal Milk Fruit | Croissant Cheese slice Orange juice | Cinnamon Toast Sugar/butter Smoothie | Bagel Cream cheese Fruit | Frozen waffles Syrup Nutella | Scrambled eggs Toast Bacon |
| Banana/Honey Peanut butter Sandwich Fruit cup | Avocado Toast Fried egg Fruit | Mac & cheese Fruit | Peanut butter Honey sandwich Canned Fruit | Turkey sandwich Fruit | Cheese quesadillas Fruit | Tomato & cheese sandwich |
| Grill Cheese Tomato soup | Flatbread Pizza Fruit | Spaghetti Sauce Garlic toast | Veggie burger With pesto Fries | Fettuccini Garlic toast | Hamburger Fries | Stir-fried |
Shopping List
Keep this list handy in your kitchen. If you run out of a food item, mark it on the list. As you plan your weekly meals, look at your recipes and check your supplies. If you need an ingredient for a recipe, add it to the list.
Shopping Tips:
| Shop in the perimeter of the store. Fresh produce, meat, fish and dairy items are usually in the back or sides of the store. Your healthiest options are usually here. | Bring a shopping list. Think about what food you need and put it on the list. Only buy the items on the list. This helps your budget and your waistline! | Don’t shop when you’re hungry. It’s harder to resist temptation if you are hungry. Have a meal or a healthy snack before shopping. |
| Buy foods in season. For great taste and low prices, buy fruits and vegetables when they’re in season. Look for good buys on non-perishable foods during special seasons, like baking items at Christmas or canned tuna during Lent. | Frozen vegetables and fruits can be smart choices. If fresh, ripe produce isn’t available, buy frozen. Vegetables and fruits are picked and frozen immediately so flavor and nutrients are locked in. Buy frozen vegetables and fruits with no added salt, fat, or sugar for the healthiest options. | Be mindful with treats. Treats are meant for special occasions. Therefore be careful not to use them as rewards or as punishment. Create a positive environment around food by allowing them from time to time and enjoying the fun they bring without the guilt. |
