Menu planning helps solve the dreaded
question that arises at about 4 or 5 pm every day: ‘What’s for dinner?’
Before having kids, I would rarely give a thought to dinner until I
arrived home from work. I would even make a quick trip to the
supermarket to buy additional ingredients if I felt like having
something special.
With several
children, there’s no such thing as a quick trip to the supermarket. Nor
is it always an easy job to cook with small children hanging off your
hips and legs. Menu planning
was one of the first projects I set myself when I decided to take a more
prepared approach to organisation at home. It’s the best way to
streamline a very repetitive task and create order during a busy part of
the day.
Family
menu plans can be as brief or as detailed as you like. A menu plan
covers every day of the week and all the meals you intend to cook for
the family. If you’re very eager, you can plan breakfast, lunch, dinner
and snacks for the whole day. I’ve never found the need to go this far,
so I just document what our evening meals will be each day of the week.
Once I’ve chosen our meals I can easily prepare a shopping list to make
sure I’ll have all the required ingredients on hand.
Why menu planning works
In
essence, menu planning works because it saves you time. As with a lot
of other tasks, the thought of sitting down and planning is actually
worse than the deed itself. Once you get going you can quickly choose
meals for your family. It actually takes a lot less time than if I were
to consider the question, ‘What will we have for dinner?’ every single
day.
Menu
planning is another system that allows you to run on autopilot in the
middle of busy days with the kids or at work. The hard work of thinking
about what to cook has been done, so in the lead-up to mealtime it’s
just a matter of referring to the meal plan and then cooking. The
additional bonus of menu planning is it also helps with other areas of
daily life.
• It saves money.
By planning the meals for the week you can purchase all the ingredients
you need at one time. No more rushed trips, where you end up buying
much more than intended. Planning allows you to take advantage of
supermarket specials by selecting meals that use ingredients which are
on sale.
• It supports healthy eating.
As you have the ingredients on hand and have already thought about what
to cook, you’re much less likely to substitute your planned meal for
takeaway or a less healthy home-cooked option (like toast!).
• It decreases stress levels.
The late afternoon and early evening time with small children can be
fraught with overtiredness, tears and whining. To then have to think of
what to cook and perhaps even have to leave the house to purchase
ingredients can really increase stress levels. Menu planning eliminates
this source of stress from the equation.
• It supports regular eating as a family.
If meal planning is left to the last minute, it can be very tempting to
whip something up quickly for the kids and then have to organise a
separate meal later for the adults. By having planned what to cook,
you’re much more likely to sit and eat with the kids.
• It offers variety.
Planning your family’s weekly meals means you can ensure efficient use
of food yet still keep variety by using the same ingredients in
different combinations.
An instant guide to menu planning
I’ve
been menu planning regularly for about eight years and I’ve finetuned
the process I use. I now menu plan on a monthly basis, but the process
can be applied to any time frame. These are the steps I follow.
Step 1: decide on a daily theme
Choose
a style or category of meal for each day of the week. This makes
planning for periods longer than a week much easier and quicker. My
standard categories are:
• pasta-based dishes
• meals with rice
• slow-cooker meals
• bulk meals (I use the leftovers from these for other meals)
• quick meals (up to 15 minutes of preparation)
• meals that my husband and the kids can cook
• meat and vegetables
• soups
• vegetarian.
Once I’ve taken
into account after-school activities, weather and weekend commitments, I
allocate each of the categories to a day of the week.
• Monday: pasta-based dish (gymnastics from 4 pm to 5 pm)
• Tuesday: slow-cooker meal — cooking can be done earlier in the day (swimming from 5.30 pm to 6.00 pm)
• Wednesday: meal with rice (football training from 5.30 pm to 6.45 pm)
• Thursday: bulk meal (often by Friday I really don’t feel like cooking so a bulk meal on Thursday is good preparation)
• Friday: leftovers (football training from 4.30 pm to 5.30 pm)
• Saturday: meals that my husband or the kids can cook
• Sunday: meat and vegetables (football at 8.45 am and 11.00 am).
Step 2: consider seasons and specials
Fresh fruit and
vegetables are always much tastier and cheaper when they’re in season. I
find out which fruits and vegetables are in season and take this into
consideration when selecting meals. I also use the supermarket
catalogues for inspiration, checking out which key ingredients are on
special and selecting meals that use them for our menu plan. I note
these down to start the list of meals that I’ll choose from.
Step 3: get input from the family
My
kids are quite used to my menu planning. When I have a monthly
menu-planning session, I ask them to suggest up to four meals they’d
like included.
There are three key benefits to involving the kids.
• They’re happier to eat the meals as they know their favourite meal is coming up too.
• It
provides opportunities to talk about seasonal food; for example, why we
don’t often eat casseroles in summer and which vegetables are in
season.
• It means I have to choose fewer meals myself!
I
also hunt down my husband to see whether he has any requests for our
evening meals. I write everyone’s suggestions on my growing meal list.
Step 4: allocate the meals
Now
I have a comprehensive list of meals to choose from. I use a monthly
template to slot meals against the relevant days so they fit into the
daily categories I’ve selected. As mentioned earlier, you can plan for
any time frame; however, I’ve found monthly to be the optimal period for
our family. Having done this so many times now, I can plan our meals
for the month in 35 minutes. The end result can be seen in table 1.
Table 1: monthly menu planner