Life can be busy, but taking a little time to plan ahead makes mealtime easier and faster. Plus, planning to eat most meals at home saves money. When you plan ahead, you’re more likely to stick to your grocery list and buy only what you need. You don’t even have to think about “What’s for dinner?” because your meals are already planned out for the week. Making a weekly meal plan is easier than you might think. It just takes a few easy steps: 

1. Take a look at the week’s schedule. Are there any meetings, practices, or special events coming up? Which days or nights will you be at home and which ones will you need something that’s quick to grab and go? Do you need to plan three meals per day, or maybe the kids will be eating school breakfast and/or lunch? Which family members will be home to help? 

2. Write a list of foods and simple recipes everyone likes. Think about which recipes use similar ingredients and ways you can use one food for different recipes. For example, chili and stuffed peppers are two different recipes but they both use ground beef and canned tomatoes. Also consider which recipes and ingredients can be doubled and saved for another night as leftovers.  

3. Use that list to write out one or two weeks’-worth of menus. It’s ok to have something more than once in a given week, but also try to include variety in your menus. This will help everyone get all the nutrients they need each day. Use the MyPlate Plan to know everyone’s recommended daily servings from each food group. Try to include at least three MyPlate food groups per meal. Use this handy Weekly Calendar from USDA to help you plan. 

4. Make a list of ingredients you’ll need to make your menu. Check off which ones you already have. As you’re writing your menu and ingredients list, look in the freezer, fridge, and pantry for things that need to be used up. 

5. Write your grocery list. Think about what’s in season and use sales ads and coupons to get the best deals. Consider adding some possible substitutions to your list if the item you want is not available or not on sale. Include a mix of fresh, frozen, and canned items and plan to eat the fresh items first before they go bad. 

6. Be flexible. Life happens and sometimes you might need to swap one meal for another during the week. With your plan in hand, you’ll be able to switch to a different homemade meal with ease. 

    

Other meal planning and prep tips: 

• Your grocery list doesn’t have to be on paper (although it can be!). Use a magnetic dry erase board or chalk board on the fridge, the notes app in your phone, or this Grocery List template to make your list. 

• Keep your kitchen organized so you always know where things are when you’re planning your menu, writing your grocery list, and cooking your meals. 

• Clean as you go while you're cooking. This will help you get the meal on the table faster and make clean-up much easier afterwards.

• Read through the entire recipe before you start, especially if it’s new to you. 

• Think about how long it will take for each thing to cook. Usually, it is best to start with the food with the longest cooking time, and then prepare the others while it cooks. 

• Wash and cut fresh produce and measure out ingredients before you start cooking. 

• Involve family members or take turns planning and cooking. This will take all the work off just one person and provide a fun activity for the family to do together. Kids will be more likely to try new foods if they help with the shopping and making the meal. 

   

Each time you practice these steps, it’ll get easier. Having a plan to follow will free up some time to focus on other things. Eating more meals at home will save money, too. For more meal planning and grocery shopping tips, visit the Grocery Store Tour and Save sections on our website.