7 STEPS TO MASTER MEAL PLANNING1. Think about your week. Map out the days of the week requiring quick and easy food preparation and days you have more time to spare.

2. Add in your regulars. Do you love Meatless Monday or Taco Tuesday? Add it into your weekly rotation.

3. Keep it interesting. Spice up your meal plans and avoid burnout by searching for 1-2 new recipes each week. Find cookbooks at your local

library or bookstore and check out online resources:

• ChooseMyPlate: https://www.choosemyplate.gov/recipes-cookbooks-and-menus

• American Heart Association: https://recipes.heart.org/

• American Diabetes Association: http://www.diabetes.org/food-and-fitness/food/recipes/

• Hunger + Health: Feeding America: https://hungerandhealth.feedingamerica.org/healthy-recipes/

4. Use it up. Identify the ingredients you already have on hand and find a way to use them in your meal plan.

5. Add convenience. Utilize the crockpot. Try frozen & canned vegetables to make prepping and cooking easier.

6. Look for ways to save. Choose in-season produce, clip coupons or double up on bargains.

7. Try out your plan and consider the following:

What went well with this plan? ____________________________________________________________________________________________

Did you miss anything or would you like to add or take away something for next time? _____________________________________________________

__________________________________________________________________________________________________________________________________

Would you use this plan again? ______ If so, save it. Once you collect four plans you like, you can rotate them for a month’s worth of meals. After

you master Meal Planning for dinners, consider planning your breakfasts, lunches, and snacks. This may save you time and money!

CareHere LLC 2017 Contact a CareHere Health Coach to help you meet your health goals at 877.423.1330 or email support@carehere.com.

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

DINNER

Notes about the day:(i.e. traveling for work)

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

DINNER Grilled chicken with roasted vegetables

*chop vegetables and grill chicken

for later in the week

Breakfast for dinner: eggs

scrambled with leftover roasted vegetables* and

100% whole wheat toast

Grilled chicken* (from Sunday), instant brown

rice and frozen vegetables

steamed in the microwave

One-pan baked salmon, asparagus and sweet potatoes

*chop and measure ingredients for

tomorrow’s crockpot chili

Bring snacks for carpool & sports events - bananas

and trail mix

Meatless crockpot chili

Grilled turkey avocado cheese sandwiches with apple slices and pre-made side

salad

Pizza night!

Notes about the day:(i.e. traveling for work)

More time for meal prep, make food for nights

I’m too busy later in the week

Work late, spousecooks – something

simple and quick is best

Needs to be something I can

make in less than 30 minutes

More time for meal prep

Kids are in sports and are hungry when they get

home, a crockpot meal or leftovers

Tired from the week, make a simple meal

Leftovers or out to eat

MY WEEKLY DINNER PLANNER:

EXAMPLE:

CareHere LLC 2017 Contact a CareHere Health Coach to help you meet your health goals at 877.423.1330 or email support@carehere.com.