Meal Planning: What it is, why you should and how to do it

A very popular topic in food and cooking related blogs and forums is meal planning. What is it, how can you do it, is it worth the time? I'll start by saying that this article is going to be just full of suggestions, tips and tools. Everyone's situation is different, so I cannot write an article that will work for every single person who might read it. I don't know if you're single, vegetarian, diabetic, have three kids, on food stamps, or a combination of all those things. I will however try my best to give you general tips with more specific scnearios as we go along. Feel free to email me at BudgetEpicurean (at) gmail (dot) com if you have a specific question, or any question really.

What is Meal Planning?

Meal planning is simply that: planning your meals in advance. The period of time may vary, for some you don't plan dinner until it is 7pm and you're starving. Some people plan per week, others plan per month. It is up to you how frequently you can and want to think about your upcoming meals.

The most common ways to go about planning meals is to use a spreadsheet or pre-made printout. If you are an experienced cook or have adequate food in your home already, you could simply list the day and the meal(s) you intend to make. There are abundant options of formats available for free online, and there are also yearly or monthly services which will plan your meals for you. Most paid services will also create a grocery shopping list to go with the meal plan. But why pay for a service you can do for yourself in 20 minutes on one weeknight? I am after all, the Budget Epicurean!

Why should I bother?

Well, if it really seems like too much trouble, you don't need to read any further. Or pay for someone to do it for you. But meal planning can save you the loss of significant money in the form of food waste. Americans waste billions of pounds of food per year, up to 40% of the food that households purchase!! This is due mostly to bad planning. You make too much and no one likes the leftovers. Or you cook, then go out, then cook again, and it goes bad before you can rotate the leftovers. Or you miss an expiration date and the goods expire. 

By planning your meals in advance, you are creating several opportunities to save money. You are also bettering your health. This is what planning meals and cooking at home does for you:

• You can feature weekly sale items in your meals, saving you $$
• You can buy in bulk for similar meals, saving you $$
• You cut down on food waste, saving $$ and landfill space
• You control portion sizes, helping your health
• You control what ingredients go in it, meaning you can 'have it your way'
• You determine what meals to make, avoiding boredom
• No preservatives or extra chemicals are added, boosting your health

How to make a meal plan

A typical week's meal plan for me.

As stated above, there are plenty of free and paid templates online. But the simplest way to do it is make it on your own. If you are super new to cooking in general, take a gander at Real Simple's "Cooking Basics" checklist. Then follow these steps:

Step 1: Make a list of meals you/your family likes to eat, and meals you know how to make.

Step 2: Draw out a grid for the week. Seven columns, and 3-5 rows for individual meals and snacks.

Step 3: Start filling in spaces you know. For example, if you have kids, you can fill in the "lunch" squares with "school" if they buy a lunch, or "PB&J + apple + string cheese + juice" if you make their lunches. Feel free to add in things like "Eat out" or "Leftovers buffet" for nights you know will be busy.

Step 4: Check your local grocery ads. Figure out what is on sale that could go into meals you would like to make. For example, if romaine, tomatoes, chicken, and salad dressings are on sale, you should schedule in a grilled chicken salad for dinner and/or lunch a few days this week.

Step 5: Once you have figured out what meals you are making, do a quick check of your cupboards and refrigerator. Write down any items you need to buy at the store. This is your week's grocery list.

Step 6: Take your list to the store, and buy only what is on the list. Don't let yourself be lured by that juicy looking steak or the whole rotisserie chicken, unless it was on your list. This will take willpower and practice, but will be a huge money-saver.

Step 7: Post your week's (or month's) meal plan where you will see it, maybe on the refrigerator door. Then simply follow it each day. 


The planning process should take you only 20-30 minutes on a weekend or weeknight, and a 30 minute trip to the store. Once you get the hang of a basic meal plan, you can get much more detailed. For example, you can plan to make large amounts of a basic ingredient, like beans or rice, on the weekend. Then throughout the week take the portion you need for that day's dinner out. Or have notes to yourself to defrost the pork chops you will cook Wednesday on Tuesday night. Don't forget to add in little things like snacks, desserts, and occasional days out so you don't get 'frugal fatigue'. 

For more information & ideas:
The CDC has a great article on cutting costs and calories by planning meals and home as well as one the go.
EatThisMuch has an awesome calorie calculator/meal planner that allows you to input a calorie amount, and it automatically gives you three meals (or more depending on what you choose) with that amount. You can change out any you don't like, or add more as you wish.

Cooking Light also has a weekly meal planner which allows you to choose recipes from their archives and drag & drop to create your week.

Do you plan meals in advance?

Oven roasted whole chicken

When I moved into my new apartment, I went on a stock-up grocery trip as I always do. One thing that was on sale was whole chicken (90 cents a pound or something). Since I had already brined and roasted a whole pheasant, I figured a whole chicken shouldn't be much more difficult. So I got one a stuck it in the freezer. Then one day I decided it was starting to get cold enough to count as fall, and chicken soup is great fall weather food! Of course, I roasted the meat and just enjoyed some tasty baked chicken first. The carcass is in the crock pot today for chicken soup.
I took out the bird, made a nice brine, and roasted it the next day. And it turned out tender and amazing!

Ingredients for brine:
1 cup salt
1 cup white sugar
1/4 cup lemon juice
1 cup pink moscato (because I had no open white wines)
5 bay leaves
sprinkle garlic, sprinkle black pepper
About a gallon of water

Step 1: Mix all ingredients in a pot large enough to hold the whole bird. Add water to the top (once bird is added, not before, or you'll spill everywhere. Not that I've ever done that...).

Step 2: Stick it in the refrigerator overnight (or at least for 4 hours. you can put it in there in the morning, head off to work and finish it later that night too). I had to put the milk sideways on the bottom shelf to make room for a day, but well worth the space-hogging.


Ingredients for the bird:
1 whole frozen chicken, thawed in fridge
Several gobs of margerine or butter
1 whole apple, lemon and/or onion cut into quarters (I used one whole Gala apple)
Salt, pepper, and paprika

Step 3: Take it out, pour the brine down the sink. Wipe off the bird and place in a large baking pan. Rub it down all over with margerine. I despise raw chicken, so this is super disgusting for me, but it is a necessary evil of epicuriosity. Shove some butter chunks under the skin if you can too. If there are bits and pieces inside the cavity, take those out and dispose of or cook separate. (I don't know what to do with a chicken neck and neither I nor my boyfriend is interested in trying liver just yet, so unfortunately I threw them out. Maybe someday I'll be braver). Then sprinkle it all over with spices, and shove the aromatics (apple, onion, lemon) up the butt. Sorry, inside the cavity...

 Step 4: Put into an oven at 425 for 15-20 minutes. This will lead to a nice crispy outside skin. Then lower the heat to 375 for about another hour.

 Once it's all nicely browned and roasted, it looks and smells divine!

Take the aromatics you stuffed it with out and discard. Use the meat any way you like! It is tender and moist and super flavorful. Not bad for $5 a bird.

I served it with broccoli cheddar rice and candied carrots on the side. Perfection. Now I think I also need to work on learning how to properly carve the thing rather than just stabbing and sawing until a piece falls off...

Steak & Eggs 2 ways

Men everywhere be jealous... I was moving and had 4 packs of frozen steaks I needed to use, so I had steak at every meal for 3 days straight. =) With baked potatoes and caramelized onions, in fajitas, and for breakfast, it was a very beefy few days and I loved it. Unfortunately I forgot to take pictures of the dinners, but trust me in that they were good enough to repeat sometime, so they may show up at a later date. Here are my 2 favorite breakfasts with marinated cow muscle...

Ingredients:
2 thin steaks
4 eggs
2 slices cheese (or 1/4 cup shredded)
2 tbsp worchestershire sauce
2 tbsp soy sauce
2 tbsp balsamic vinegar
(optional: 1 tbsp hot sauce and/or fish sauce)

Day 2: add a tortilla

 Step 1: Marinate the steaks in worchestershire, soy sauce, fish sauce and vinegar overnight.

 Step 2: Place steaks in a sprayed frying pan over medium heat. Cook about 5 minutes, until browned, then flip and cook another 2-3 minutes.

 Step 3: Beat the eggs in a separate bowl, and add the cheese. Remove the steaks from the frying pan and add the eggs. Cook the scrambled eggs, stirring often, until the consistency you like.

 Day 1: A steak separate from the eggs to enjoy one bite at a time.

Day 2: Cut the steak into slices before cooking. Wrap the steak and eggs in a tortilla and sprinkle the cheese on top. 

Both ways are delicious, the tortilla has the added benefit of being slightly portable. The marinade is simple yet delicious and compliments steak well. Both a delightful protein-packed ways to make your taste buds feel pampered at breakfast. Or any time of day really. I wouldn't be mad about this at dinner time.

Slow cooker chili con carne with beans

I love my Slow Cooker. Not that I've ever tried to keep that a secret, I just wanted to put it out there. Slow cookers are amazing for so many reasons: it's super easy, takes little to no time/work on your part, and makes meals so much cheaper. You just prep, throw all the ingredients in, then go do whatever you want. You can buy cheap ingredients in bulk and turn them into a zillion different types of meals. If ever I meet the inventor of the Crock Pot I will hug them.

I know, some of you are thinking, but wait it's August in Colorado, why are you making winter food? While it is true the Rocky Mountain blizzards haven't yet begun (and thank god for that! stay away as long as possible please...) it has been rainy/overcast here. Weird, right? Isn't Colorado basically a really high-up desert? That's what I was told. Someone lied to me, because we've had some serious torrential downpours recently. It's far too late to save my porch plants, but at least maybe they'll lift the fire ban and allow fireworks again soon...

Anyhow, so I was craving some chili. After an in-depth discussion with my boyfriend, who is from Texas, arguing the general attitudes of some people towards the many different types of chili (with beans, never beans, meat types, heat level, sweetness, over noodles, etc) I decided on a thicker, meatier kind of chili with minimal fuss, not sweet and with beans.

Ingredients:
1 pound ground beef (as you can see, I popped mine right in there from the freezer)
1 can pinto beans
1/2 onion, diced small
1 can diced tomatoes
1 can diced tomatoes with green chilies
1 small can V8 or tomato sauce
Garlic salt
Coriander
Chili powder

 Step 1: Put meat in crock pot, add all canned ingredients. Dice up the onion, add that and spices to taste. I don't measure, as a general rule. I like garlic salt, so that's probably about 3 tbsp worth, coriander comes out slow so maybe 1-2 tbsp, chili powder is kinda key so I'd say I used maybe 1/4 cup worth.

 Step 2: Put that sucker on low overnight. In the morning, break up the meat chunk into smaller bite size pieces. Leave on low all day too. You can taste it to see if it needs more spice of any kind, and add extra liquid (tomato sauce/juice is best) if it needs it.

 Coming home from work to the knock-your-socks-off smell of chili just can't be beat on a cold, rainy day!

I made some corn bread muffins to go with it, (I totally cheated and used a 50 cent Jiffy mix, no judgment) as well as serving it with shredded cheddar cheese and sour cream. It was amaaaaaaaaazing. And makes plenty for several servings and leftovers too.

Leftover chili is great on its own, or over hot dogs as chili cheese dogs, over cooked pasta, or on a baked potato with extra cheese, sour cream and or avocado. I've even seen it as pizza! (Which I will need to try making someday soon).

Enjoy!

Easiest steak stir-fry

Anyone who doesn't have a personal chef is a fan of meals that are fast and easy to make. Bonus if it happens to NOT be grease-laden, deep-fried, double-wrapped hatred of yourself. Aka some semblance of nutritional value. At least to me that's a priority. This is one of my standby all-time favorite recipes, used from the lowly days of undergrad's first apartment until the present, it has never failed me yet. Once the individual ingredients are made, they are very versatile, and remain so even after mixing. 

Ingredients:

1 cup rice (I used easy brown)

1-2 cups frozen veggie, any you like

1 can red kidney beans, rinsed

*You can stop here for a filling vegan/vegetarian snack or meal, or continue to carnivorize it

2 tbsp sriracha, if you like it hot

4 tbsp soy sauce

1 cube frozen veggie stock or ice cube

1 small steak (or pork or chicken...)

Step 1: Mix 1 cup water and 1 cup rice, microwave on high 10 minutes. Let sit for 5, then fluff with a fork.

 Step 2: Put frozen veggies and beans in a bowl, microwave 5-10 minutes while waiting for rice to absorb the water.

 Step 3: Mix rice, beans and veggies. Sprinkle on some garlic salt and enjoy from here, or....

 Step 4: Pour on the sriracha and soy sauce

 Step 5: Put the steak in a frying pan on medium heat, add extra soy sauce if you like, and the cube of liquid. Cover and cook on medium for about 5 minutes, until nice and brown. Flip and cook on the other side 5 minutes.

 Step 6: Remove steak and cut into bite-size pieces. Return to the pan along with the rice, veggies and beans and mix well. Heat through, and enjoy! This is quite customizable based on what type of vegetables and meat you like, you can use white or brown rice, and mix up the type of beans too. Try Italian seasoning, or garlic salt, or Worchestershire. The sky's the limit!

Crock Pot Indian Yellow Chicken Curry

Over the weekend we went to an Indian restaurant downtown and the food was absolutely excellent! This inspired me to try my hand at Indian cooking, because it is generally healthy and uses spices which are great for you. The spices were by far the biggest investment, but I can use them many many times, so the cost per use is not too bad. As long as you're willing to invest in good spices and cook Indian food several times, it is worth it! The original recipe I found here, and there are tons of great Crock Pot recipes if you're pressed for time during the day and looking for ideas. I of course altered it to fit what I had, and the results were pretty darn good. This makes about 5 servings of curry, and 2 of rice. But I would recommend making fresh rice when you eat the leftover curry anyways.

Ingredients:

2 boneless skinless chicken breasts, diced

SAUCE

2 tbsp cream of coconut (I was supposed to use 1 can of coconut milk. Couldn't find it at King Sooper, so I figured cream of coconut would be the same. False, it is thick like syrup and WAY sweet! So I omitted the sugar from the original recipe, and added a lot less of this, hoping the coconut flavor would still be there.)

1 cup skim milk  (Since I didn't have enough liquid from the lack of coconut milk.)

1/2 cup sour cream

1 small can tomato sauce

SPICES

2 tbsp curry powder

1 tbsp cumin (mine was not ground)

1 tsp ground coriander

1 tsp turmeric

1 tsp red Thai spice (for a bit of a kick. Can use Tabasco or omit for no 'bite')

1 tsp ground ginger

1/4 cup chopped cilantro

VEGGIES

1/2 can garbanzo beans

1/2 vidalia onion, diced small

3 cloves garlic, diced small

1/4 red bell pepper, diced

1 cup fresh green beans, cut into 1 inch pieces

1 small sweet potato, diced

1 cup rice (basmati or jasmine is best)

1 1/2 cup water to boil rice

1/4 cup chopped cilantro

 Step 1: Whisk the tomato sauce, milk, sour cream, and coconut. Add all your spices and set Crock Pot to heat up.

 Step 2: Dice up all your veggies, chicken, garlic, etc.

 Step 3: Add the chicken and mix to coat with sauce. Add the veggies on top. You could choose not to mix them in, they will steam as the Crock Pot cooks.

 Step 4: Cook on high for 4-5 hours or low 7-8. Mix once or twice. It smells divine after an hour or 2!

 Step 5: Cook rice according to directions. Add in chopped cilantro when finished, fluff with a fork.

Step 6: Serve curry over rice, and enjoy! The chicken is so tender and flavorful, the potatoes and chickpeas add a nutty, soft texture, and the green beans are cooked perfectly. You could certainly omit the chicken and maybe add extra veggies like eggplant or mushrooms to make this a hearty vegetarian dish. I will definitely make this again, especially since I have all the spices now. I will remember to get coconut milk next time though!

Creative leftovers: Butternut Squash Mac n Cheese

The best recipes in my opinion are the ones that either get eaten the first time around, or lead to easy leftover combinations. I hate to see food go to waste, and unfortunately when you're cooking for only 1 or 2 people that can happen quite often. You make something that tastes great the first time, and the second time, but by days 3 and up you are sick of it. So it sits in the back of the fridge, hidden by water bottles and fresher produce until you clean out your fridge tri-monthly and get grossed out by the mold and bacteria on it. Therefore I try to cook things which easily lend themselves to meal makovers to dress up the leftovers and make it feel like a whole new meal. So I took some macaroni & cheese I'd made earlier, leftover chicken, and bruchetta topping (since the bread was now mush) and mixed it up for a super-easy, quick & healthy lunch.

Less wasted food = more money in your pocket = win-win.

Ingredients:

1 cup Butternut squash mac-n-cheese

2 diced roma tomatoes

1/4 white onion, diced small

3-4 oz cooked chicken breast (or meat of choice, or no meat if you prefer)

Mix all ingredients in a bowl. Microwave on high 1-2 minutes. You can sprinkle with extra cheese, or add any kind of cooked veggies you like. Enjoy!

Crock Pot salsa chicken tacos

I have heard so many recipes raving about how easy and delicious Crock Pot salsa chicken is, it is on nearly ever Crock Pot recipe list I've seen. So one day before leaving for school, I decided on a whim to try it. Turns out, all these people know what they're talking about! It was amazing by itself over rice, and it is even better shredded on a taco!

Ingredients:

3-4 boneless, skinless chicken breasts

2 cups salsa

1 flour tortilla

2 tbsp refried beans

1/2 onion, sliced

1 cup diced bell peppers

2 tbsp taco seasoning

1/2 cup shredded lettuce

1/4 cup sharp cheddar cheese

1 tbsp sour cream

Step 1: Put the chicken and the salsa in the crock pot. Cook on low at least 6 up to 10 hours. The chicken will be slightly browned, lightly salsa flavored, and fall-apart tender. It tastes amazing on its own, serve with a vegetable and a starch side dish.

Step 2: Put a tiny amount of olive oil or stock in a frying pan, and fry the onion and pepper until soft. Add the taco seasonings, cover and cook another 2 minutes.

Step 3: Smear refried beans on half the tortilla, heat in microwave 20 minutes. Add cheese so it melts, and about 3-4 oz of the chicken.Then pile on the veggies and smear the sour cream on the other half. Pour salsa on top, roll up and enjoy!
This is super filling, and all the flavors combine into a taste bud party in your mouth! Makes enough for several meals, probably 10 tacos depending on how much you stuff them. The meat could also be used for quesadillas or tamales.

The versatility of veggie/bean stir-fry

Especially during the summer, when fresh produce is cheap and plentiful, a veggie stir fry is always an awesome option. Cheap, easy, very filling and excellent for you. It is also very versatile, as my many meals from the stir-fry will show!

Ingredients: 

1/2 red, orange, and yellow bell pepper, julienned

1/2 zucchini, diced

1 large radish, diced

2 turnips, diced

1 med carrot, diced

1 can black beans

1/2 red onion, diced

1 cup cous cous

 

Extras:

Torn romaine lettuce, tomato chunks, sour cream, salsa, diced avocado

Step 1: Saute all the veggies in order of hardness, until all are tender. Add the black beans and heat until warmed through. Season if you want with garlic and other spices.

Meal 1: Add the stir fry and all extras into a flour or corn tortilla, eat as a burrito.

 Meal 2: Put the hot stir-fry over some freshly cooked cous cous. You can top with hummus, salsa or a dressing if too dry.

Meal 3: Cover a large plate with torn romaine, add cooked cous cous, and veggies and extras on top, eat as a salad.

These meals were all eaten on different days, because the stir fry makes a ton and keeps well in the fridge. This is easy, cheap and very versatile. Add whatever veggies you like and have on hand. These 3 meal types will work well with any kind of stir fry, so go crazy!

Chicken Tacos

So yet again I'm moving soon, and need to clean out my freezer and pantry. I had some chicken quarters I had gotten cheap a while back , and was sick of ground beef tacos. So I decided to make some chicken tacos. It helps that Meijer had a great sale this week, $1 bell peppers and avocados.

Ingredients:

2 chicken leg quarters

Taco seasoning

Chili powder

1/4 red, orange and yellow bell pepper

1/4 red onion

1 tortilla

1/4 avocado

2 tbsp salsa

1 tbsp sour cream

1/4 cup black beans

 

Step 1: Put the chicken in a sprayed crock pot, sprinkle with taco seasoning and chili powder. Add 1/4 cup water to keep moist. Cook on high 4 hours or until chicken is no longer pink.
Step 2: Remove chicken meat from the bones and skin, throw it away. Add more seasoning if you like.

 Step 3: Cut the peppers and onion into thin strips. I steamed the peppers for about 10 minutes first.

 Step 4: In a tbsp of butter or oil, saute the peppers and onion until soft and translucent. Add some taco seasoning.

 Step 5: Warm the beans and tortilla. Layer the chicken, peppers & onion, beans, avocado in chunks, salsa and sour cream.

 The combination of flavors is amazing, the creamy avocado, the spiced chicken, the crunchy-soft peppers and sweet onions, tangy salsa, milky sour cream.... just amazing! And so much protein and veggie goodness! Obviously you can omit the chicken and just use veggies for vegetarian, and add as much or whatever spices you like.

Steak salad

In summer, everything tastes better on the grill. So when craving beef, it is only natural to want to grill a steak. I don't have pictures of them, but I wish I did. Because I came home to a pound and a half steak that was bigger than my head! That's what I get for letting my manly man boyfriend plan dinner. So there was a sizable chunk left (of mine anyways) for the next day. Since we had also bought a head of romaine and I work on a farm, a salad with steak on top worked wonderfully. The farm I work on had radishes by the truckload, and some wild leafy greens that I had harvested 2 days before. Add to it the last leftovers of a veggie tray from a Memorial Day cookout, and a beautiful salad took shape.

Ingredients:

4 oz steak

2 cups torn romaine

1/2 cup leafy greens

1/2 cup baby carrots

2 radishes, sliced

Handful broccoli florets

Balsamic vinaigrette

Put all the vegetables on top of the greens, microwave the steak slices for a minute and top with 2 tbsp. balsamic vinaigrette. Tasty and super healthy! Of course, you don't need the steak on top if you're vegetarian or vegan. You can also use any other kind of grilled meat if you're into that. =)

Multi-Mexi

One of my favorite kinds of food is Mexican inspired food. Why?
1. It is usually cheap, 2. It is pretty easy to make, 3. A little goes a long way towards fulfilling hunger, and 4. It is so versatile! 

I made a few favorites this week with a handful of ingredients. Let me walk you through my multi-mexi recipes.

This is a case where one meal gets transformed into a new one, and then another one! This keeps you from wasting leftovers and prevents food boredom. Here's a list of everything I used all week:
1 can diced tomatoes with green chili peppers
2 roma tomatoes
1/2 cup minced cilantro
1/2 medium onion, diced
Lime juice
Lemon juice
Garlic powder
1 can refried beans
Cheddar cheese, shredded
1.2 lb ground beef
Taco seasoning

Ok, so meal #1:
I made my own salsa from the can of tomatoes and chilis, diced up fresh tomatoes and the onion. Added the cilantro and a dash of garlic, plus lemon & lime juice. Delicious with chips or as a topping!

Meal #2:
After 2 days, I still had plenty of salsa and was bored. So I heated a can of refried beans in the microwave, added all the rest of the salsa, topped it with some shredded cheddar cheese. You will be amazed at how delicious this simple dip is!

Meal #3:
Another 2 days goes by and it isn't likely I will finish the huge amount of dip this made, so I browned the ground beef, drained it, and added taco seasoning. To this I added all the bean & salsa dip. This made for some very hearty tacos! Put over tortilla chips or wrap in a tortilla with lettuce, sour cream and cheese.

This is just one example of the many ways you can re-purpose leftovers into a different meal. It is thrifty, creative, and just an all-around good idea!