Do you constantly find yourself staring into the refrigerator night after night wondering “What in the world am I going to make for dinner tonight”? Between balancing work, school responsibilities, sports practices, household duties, and the hundreds of other tasks that seem to make it onto your to-do list, trying to figure out a satisfying, healthy meal every night can seem exhausting!
Enter meal planning for moms and dads! If you know me, you know I LOVE meal planning. Adding a little meal planning and prep into your week doesn’t have to be time-consuming or stressful. In fact, setting aside a little time to meal plan each week can help save you time and reduce your stress during those busy weeks.
In this article, I’ll share simple meal planning tips designed to help busy moms and dads like you save time, reduce stress, and keep everyone fed with delicious meals throughout the week. Let’s make mealtime easier!
Why Meal Planning is a Game-Changer
Meal planning for moms and dads offers many benefits, including:
- Having quick and healthy meal options available – so even on those busiest of nights you can avoid hitting the drive through!
- Reducing your stress – because it’s probably at its highest when we are still trying to figure out what’s for dinner at 5pm!
- Saving you money and reducing food waste – and who wouldn’t love to save a few dollars?!?
- Reducing decision fatigue, or the mental exhaustion that comes along with many so many decisions each day. Medical News Today even reports that meal planning can help to preserve some of your brain power for other important tasks and decisions.
How to Start Meal Planning: 3 Easy Steps for Moms and Dads
If you are new to meal planning, you may be wondering where to start. It can seem daunting at first, but meal planning doesn’t have to be time-consuming or stressful – in fact, when you follow these 3 simple steps you can alleviate stress and add time back to your busy evenings!
Step 1: Set Realistic Goals
Take a look at your schedule for the week ahead and set a goal for how many days you will plan out your meals.
If you are new to meal planning, I recommend starting small and being realistic about what will work for you and your family. Every night may not be realistic, and that is okay. Maybe two or three meals per week feels right for you right now. Or, maybe it is just one night this week. That is okay too! Start there!
Keep in mind it is also okay if your goals changes from week to week. Our schedules certainly change from week to week, so why wouldn’t our approach to meal planning? Maybe one week it makes sense to plan three meals for the week, while on another week it may be just one or two. Remember to do what works best for your family each week.
Step 2: Create a Weekly Menu
Now that you’ve decided how many days per week you will plan your meals, the next step is to come up with a few meal ideas for those days. Create a list of simple meals you and your family enjoy. They key here is to KEEP IT SIMPLE!
Create a master family meals list, and overtime add new meal ideas or remove meals your family no longer enjoys. Hang your family’s list on the refrigerator to easily refer to when you sit down to meal plan for the next week.
And, keep in mind that meal planning doesn’t mean making all meals from scratch. It is just a matter of having a plan for what you will eat on certain nights so you have healthy food options available. Many times, my family meals are more of an assembly of healthy options versus cooking everything from scratch. Would I love to cook everything from scratch? Sure, but I definitely do not have the time for that!
Here are some of my favorite family-friendly meal ideas to get your list started:
- Whole-grain pasta with meatballs served with a vegetable like broccoli
- Scrambled eggs, Kodiak waffles, raspberries (also known as “breakfast for dinner” in my house AND a fan-favorite!)
- Tacos or Quesadillas served with corn and/or a side salad
- Pizza made with a flatbread, pasta sauce and mozzarella cheese, served with a vegetable like carrots or cucumbers and hummus
Step 3: Make a Shopping List
Now that you know which meals you are going to prepare for the week, it’s time to make a shopping list! Write down all the ingredients you will need to prepare each meal. Next, take inventory of which ingredients you already have on hand in your freezer, pantry, or refrigerator and cross them off your list.
Once I have my final list of ingredients I will need for the week, I like to rewrite my list by grouping ingredients together based on where I will find them in your grocery store. For example, I list all fruits & vegetables together, dairy products together, meat together, and so on.
This step isn’t completely necessary, but I find that it saves me time in the grocery store by avoiding having to walking back and forth across the store when I miss items that were in the same aisle!
Time-Saving Tips for Meal Planning on Busy Days
With juggling work schedules, school schedules, sports practices, and everything in between you may feel overwhelmed at the thought of having to add one more task, like meal planning, to your to-do list.
I get it! But trust me, once you get the hang of meal planning and learn a few strategies to make the process more efficient, it really will offer you so many benefits in terms of healthier meals, saving money, and even getting some time back into your day.
These time-saving tips can help streamline the process, making it easier and quicker to get nourishing meals on your family’s dinner table.
Batch Cooking and Freezer Meals
Batch cooking is when you make a lot of food at one time and portion it out for future use. You can designate a day to batch cook meals and freeze them for later.
I know what you are thinking. “I don’t have time to designate a day to cooking!” No worries! You don’t have to designate a separate day to batch cooking. In fact, I often don’t do this either. I like to build batch cooking into my regular dinner prep just by making additional servings of the foods I’m already cooking and storing them for future meals.
Making meatloaf? Make two and freeze one for another day. Cooking brown rice? Double or triple the portion you need. Portion out the extra servings and freeze in freezer bags. Little by little, you will find that the extras you prepared add up to a freezer full of quick, healthy dinner options for your family.
Prep Ahead of Time
Prepare ingredients ahead of time, such as chopping veggies or marinating your proteins like chicken or pork. When some of the work is already done ahead of time, it will make cooking faster on those busy days.
Designate time each evening to prepare as much as possible for tomorrow night’s dinner. The good news is when you get into the habit of meal planning you are already one-step ahead because you know what’s on the menu for tomorrow night!
Use Slow Cookers or Instant Pots
Slow cookers and instant pots are some of the best kitchen appliances to help get food on the table fast. These kitchen tools are designed to help you save time by requiring minimal prep time.
Looking for another time saving tip? Try using slow cooker liners for easy and quick clean up when using a slow cooker.
Repurpose Ingredients for Multiple Meals
When you repurpose ingredients across multiple meals throughout the week, you not only save time but can help reduce food waste. Bonus – this can even save you some money!
Plan meals that use the same base ingredients, allowing you to modify them throughout the week. For example, cook a large batch of lean ground turkey on Sunday. Reheat and season the ground turkey throughout the week for meals like tacos, spaghetti, and chili.
Or, plan a side dish of roasted veggies that can be paired with different proteins such as chicken, pork tenderloin, or fish throughout the week. Add variety by later seasoning the roasted veggies with different spices and herbs to give a different flavor profile.
By thinking ahead and getting multiple uses out of the same ingredients, you’ll cut down on prep time and reduce food waste, all while helping you stay organized and stress-free.
Kid-Friendly Meal Planning: Making Meals Everyone Will Enjoy
It can feel frustrating when you take the time to meal plan only to result in prepared meals that nobody else in your family wants to eat for dinner. The key here is to get others on board with family meals. Try these tips to get the entire family excited about mealtime.
- Involve kids in the process. From helping to plan the meal, to grocery shopping and prep, the more you can get your kids invested in the process the more likely they will be to try new meals.
- Include fan favorites. Let each family member have a night where their favorite meal or side dish is included. If making a new meal, make sure to serve sides that are tried and true favorites so that at least a few items on their plates are familiar.
- Make meals interactive. Try a build your own taco night, make your own pizza night with English muffins or pita pockets, or create your own baked potato plate with fun toppings like shredded chicken, broccoli, plain yogurt, and more!
Budget-Friendly Meal Planning for Moms and Dads
Meal planning does not have to be costly. Planning and staying on a budget doesn’t have to be difficult or time-consuming. With a little strategy, you can save money while still serving family meals that are nutritious, convenient, and delicious.
By making some small adjustments, you can keep your meal planning efficient, affordable, and stress-free—allowing you to feed your family without draining your wallet. Try these simple tips to help you plan meals that are satisfying, yet affordable.
- Check Weekly Sales Circulars: Before planning your meals, scan the store’s sales flyers or online promotions. Stock up on sale items like meats, canned goods, or pantry staples. Download store apps, as many offer special, in-app promotions and digital coupons that can help save you even more.
- Buy Frozen Fruits & Vegetables: Frozen produce is often more affordable than fresh and just as nutritious. Plus, it has a longer shelf life, helping to reduce food waste.
- Choose In-Season Produce: Fruits and vegetables that are in season are typically cheaper. Plan your meals around these ingredients to make the most of what’s available. Not sure which fruits and veggies are in season when? Check out the USDA Seasonal Product Guide to browse fruits and vegetables by season.
- Get Creative with Pantry Staples: Stock up on budget-friendly pantry staples like rice, beans, pasta, and oats. These items can be the foundation for a variety of meals throughout the week.
- Shop Store Brands: Don’t overlook those store-brand products, which are often just as good as name-brand items but come at a fraction of the price.
Common Meal Planning Mistakes to Avoid
When it comes to meal planning it’s easy to fall into some common traps that can make the process more stressful than it needs to be for you. It’s important to recognize these common traps so you can adopt strategies to avoid them. This will help you stay on track and create meal plans that work for your family. Here are a few common missteps and simple ways to overcome them:
- Overcomplicating Meals: Again, when it comes to meal planning my motto is Keep It Simple!! It’s easy to get caught up in Instagram-worthy recipes or trying to create elaborate dinners. But complex meals quickly become overwhelming and time-consuming. Focus on meals that are quick and easy. Think one-pot dishes, sheet pan meals, or slow-cooker recipes. This will save you time without sacrificing flavor.
- Lack of Variety: Serving the same meals week after week can get boring for everyone at the table. Create a master list of your family’s favorite meals and add to it over time. Try rotating meals from this list every week or two to keep variety in your menus. Building a large master list of meals will not only ensure variety, but it can make planning more efficient compared to starting with a blank slate.
- Ignoring Leftovers: Leftovers often get overlooked or thrown out, which is a huge missed opportunity for saving money, reducing stress, and minimizing food waste. Embrace leftovers as part of your meal planning strategy. Plan meals that intentionally make extra portions for lunch the next day or for a quick dinner later in the week.
- Forgetting to Plan Snacks: It’s easy to focus on the main meals and forget about snacks; however, having a plan for healthy snacks is just as important to ensure your family is nourished between meals. Include snacks in your meal plan by planning healthy options in advance. Think cut-up fruits and veggies or yogurt with toppings. Having snacks prepped and ready to go will keep everyone satisfied.
Wrap-Up: Meal Planning Made Simple for Busy Families
Meal planning for moms and dads is a game-changer, especially for busy families juggling a million tasks. Taking a bit of time to plan meals will ultimately save you time and money, and it helps ensure your family enjoys nourishing meals without the stress of last-minute decisions.
Remember these key takeaways to help you start meal planning for your family.
- Start Small – If you’re new to meal planning, begin with just a couple of meals per week or even one. Do what works best for you in this moment. What is realistic may change from week to week as your schedule changes. You can gradually add more as you get comfortable with the process.
- Keep it Simple – Keep your meals simple and budget-friendly by sticking to easy recipes, buying in-season produce, and getting creative with pantry staples.
- Have a Strategy to Avoid Common Meal Planning Mistakes – Steer clear of overcomplicating meals, neglecting variety, and forgetting about leftovers. Keep it simple and involve your family to make the process smoother and more enjoyable.
- Plan for Snacks – Don’t forget that healthy snacks are an essential part of your family’s nutrition. Prep snacks ahead of time to keep your family satisfied between meals. Check out my Healthy Snacks for Kids guide for more healthy snack ideas to plan ahead.
Remember, meal planning doesn’t need to be perfect to be effective. By taking small steps and focusing on what works best for your family’s needs, taking it week-by-week, you’ll soon find that meal planning becomes second nature and a major win in your busy lifestyle!