Let’s Make a Plan!

Spending a little bit of time each week creating a weekly meal plan - and posting it on the fridge has many benefits - it helps you:

  • make better use of leftovers, for example roast chicken leftovers get used for chicken enchiladas
  • get organized so you can plan your shopping list and have fewer trips to store
  • know when some items can be prepared ahead of time
  • let everyone else in the family know what is planned, so whoever is home first can get things started
  • avoid last minute meal decisions and reduce your reliance on take-out food
  • accommodate household schedules by planning meals that can be reheated or packaged up as a meal to go

If meal planning is a chore for you, at least think of the kinds of meals you would like to have over the next few days. Make sure you have the ingredients on hand to make those meals. Use the “Let’s Make a Week of Menus” form to help record your meal plans.

Menu Planning Checklist:

Evaluate your menu using this checklist:

  • Includes foods from each of the four food groups in Canada’s Food Guide.
  • Maximizes nutrient intakes by using a variety of different foods and meals throughout each day and week.
  • Includes different colours, flavours and textures.
  • Emphasizes grains, vegetables and fruit - these foods should make up about 2/3 of each meal.
  • Includes whole grains products such as whole wheat bread, buns, bagels, tortillas and pita bread, brown rice, etc.
  • Uses lower fat milk products more often, such as skim, 1%, or 2% milk and yogurt with less than 2% M.F.
  • Incorporates leaner meats, poultry and fish, as well as meat alternatives, such as eggs, nuts, dried peas, beans and lentils, tofu.
  • Uses basics from the Great Food Fast Pantry List such as prepared pasta sauces and frozen vegetables to help speed up preparation times.
  • Includes food choices everyone will eat and enjoy.

To Make Menu Planning Work for You:

  • Make a shopping list and add items that you will need for breakfasts, lunches, and snacks. Keep a running list on the fridge to add items you need or use up. Click here for Great Food Fast Shopping Tips.
  • Decide on three or four main meals you could make during the week. Add to your shopping list any food items you need to make these meals.
  • Post your meal plan on the refrigerator so that whoever gets home first can start the meal. Older children, teens, and other family members can all help their families eat well. Have your cookbook opened to the right recipe page so there's no excuse not to start.
  • Be flexible about your meal plans so that you or your helpers have a choice about what they will make for dinner. Keep in mind that some foods are more perishable than others and will need to be used up first (i.e. dairy products, fresh fish, poultry and meat).
  • On days when you know you won't have time to cook, plan to use leftovers or meals that you can make ahead of time, or make portable meals that can be eaten on the run.

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