Create a Meal List Take Inventory Create a Meal Plan Make a Shopping List Shop Wisely Step 1: Create a Meal List
Create a list of all meals you enjoy, know how to prepare or would like to know how to prepare. You may even include the unhealthy ones!
Example Meal List Spaghetti and meatballs with tossed salad
and corn Salisbury steak, mashed potatoes and peas Macaroni and cheese, fried chicken and green beans Beef burritos with rice and salad Chili dogs, fries and Cole slaw Meal List Tips You can then group all meals by their main dish.
Label foods that you usually have enough for leftovers or that can be frozen Label meals that contain healthy options Step 2: Take Inventory Check your refrigerator, freezer, and pantry to find out what items you have. Always keep a list of staples you have to avoid buying more.
Step 3: Create a Meal Plan Plan meals for one or more weeks at a time. Use a meal planning calendar if desired Remember to incorporate Dietary Guidelines for Americans and MyPyramid Recommended servings.
Sample Meal Planner Searching for Recipes www.allrecipes.com Allows you to enter ingredients you have on
hand and generates a list of recipes. Also have an app on the iPhone or iPod Touch www.foodnetwork.com www.kraft.com www.pillsbury.com Meal Ideas
If you are looking for meal ideas visit the following websites: www.mealsmatter.org www.sparkrecipes.com www.eatbetteramerica.com Step 4: Create a Shopping List
Use the information from your meal plan and inventory to create a list of items needed from the store. Clip coupons for any needed items on your list. You may check online for coupons: www.coupons.com www.smartsource.com
Step 5: Shop Wisely
Try shopping only once a week to save time and money Make sure you are not hungry during shopping Dont be afraid of the store brands Shop the perimeter of the store first where you will find less processed and healthier foods. Buy produce in season or frozen if cheaper.
Tips to Remember Remember that meal planning does not have to be hard! Planning meals ahead of time helps save time, money, reduces stress and helps meet your nutrient needs.
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