Healthy Eating » Meals + Recipes » Family Meal Planning

How to Meal Plan for Your Family

There are many benefits to meal planning for your family, including healthy eating. By learning how to plan weekly meals and eating meals at home, you can control your portions and avoid eating hidden calories. In addition, family meals eaten at home tend to be less expensive and higher in nutrients.

Planning healthy, balanced family meals for the week can be a time saver for even the busiest people. By shopping for your meals once a week, you can save time, money and gas by making fewer trips to the grocery store or drive-thru. Taking some time to learn how to plan balanced meals for your family will save you time—and help you eat better—in the long run.

How to Plan Meals in 4 Simple Steps

1. Get Ideas

Children involved in meal planning When children are involved in the planning process they'll be more likely to eat what is prepared. Ask your children and other family members what foods they would like to eat during the week. It will also be easier to get help with the meal preparation and clean-up process if their food preferences are considered. Search for delicious recipes to get more ideas.

2. Plan by Personality

Cooking by Personality Do you combine fresh and convenience foods to make the meal faster? Is cooking something you enjoy and don’t mind spending time doing? Do you prefer to cook from scratch or do you rely on frozen and canned foods such as frozen broccoli or, canned tomatoes or beans to make the meal easier to prepare? Take the Food Personality Quiz to determine your cooking style, then get recipe recommendations and personalized shopping lists.

3. Keep Healthy Food On Hand

Keeping healthy food on hand Adding meal staples to your shopping list makes it easier to create quick meals on busy nights. Make sure your pantry, cupboards, refrigerator and freezer are stocked with healthy foods from all of the food groups like milk, cheese, tomatoes, garlic, onions, apples, bananas, bread, cereal, pasta, rice, tortillas, beans, etc. Remember, the food you have on hand will determine how healthfully you eat so, choose wisely.

4. Shop Once For the Week

Family shopping Once you’ve made a list of the recipes you’re planning to prepare, including snacks and staples, make a list of all the ingredients that you will need to prepare these meals. Try using ZipList to organize your healthy recipes and compile your shopping list. Make sure your list includes nutrient-rich foods from all the food groups, then check your pantry and refrigerator to see what you may already have on hand. Make adjustments to your list and take your list to the store.

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More Resources

With practice, it’s easy and beneficial to meal plan for your family

Quick Recipes

Cantaloupe Smoothie

Cucumber Yogurt Soup

Easy Baked Salmon

Fresh Tomato Soup Au Gratin

Ginger Yogurt with Fruit

Grilled Chicken Breasts with Smoky California Dried Plums and Chipotle Mole*

Lazy Day Bars

Low-fat Eggnog

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1. Get Ideas

2. Plan by Personality

3. Keep Healthy Food On Hand

4. Shop Once For the Week

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