How To Meal Plan & 3 Easy Recipes To Get You Going

Apr 1, 2019 | 7 min read

Hey! I'm Kathy and I study a Master of Dietetics. I believe food nourishes not only our bodies, but also our minds. Everything in moderation. You can follow me @balanceyourplate for all things food!

HOW TO MEAL PLAN IN FOUR EASY STEPS WITHOUT NEEDING TO EAT CHICKEN BREAST FOR 7 DAYS IN A ROW + THREE EASY RECIPES TO GET YOU STARTED.

We all have those days where we open our fridge, stare, shut the door and proceed to order Uber Eats (or have eggs on toast and call it dinner).

Properly planning and prepping will do future-you a massive favour! It saves time, money and you end up with a couple of recipes to add to your repertoire.

Meal Planning

I buy produce from the fruit & veggie shop by uni because it’s cheaper than the supermarket!

Step One: Plan (duh)

Carla from Bon Appetit said she loves to “shop her refrigerator”, and I want you to do the same.

Check what you already have that needs to be used up (fridge, pantry and freezer).
Look for deals at your local supermarket – Produce is often cheapest at Asian supermarkets & fruit and veggie shops. The Odd Bunch range at Countdown is also great value for money that works to reduce food waste (but it comes packaged in plastic which sucks).
Make a rough plan of potential meals you can make – Based on what is cheap and what you have, look for recipes online or in cookbooks (Kmart has a few good ones) and customise them to what you have available.

I’ve created a little meal planning template which you can download here. I usually just follow that format but on a bit of scrap paper or in Notes on my phone.

Step Two: Shopping Time

Go with your list (and reusable bags) to buy your produce – try stick to your list!
Sub things out – Produce super expensive or bad quality? It’s time to think on your feet for a substitute. Alternatively, if you spot something really cheap or inspires you, sub it in for something else. It’s all about flexibility.

Step Three: Unpack and Organise

Instead of just putting everything away, think about when you’re planning on using each item and how you should store it. It’s best to think ahead before you’re faced with sad, wilting greens at the end of the week.

Examples:

Freeze meat into portions so that it doesn’t become one frozen hunk).
Heaps of vegetables? Chop some up and freeze to use in soups and curries.

Step Four: Cook

Cook on Sundays and have your meals ready for a week.
Cook small batches every few days.

I usually go for option 2. If I make a big batch I’ll eat it over a couple of days and freeze the rest.

So, here are three of my go-to recipes…

Cheap and quick, I literally eat this every single day before my 8am lecture

1: Chia Overnight Oats

1 serving

1/3 – ½ cup rolled oats
½ cup milk (whatever kind floats your boat)
1 tablespoon chia seeds
1 tablespoon raisins
1 teaspoon cinnamon
Optional: You could add frozen berries or sugar/maple syrup/honey for sweetness, but I find the soaked raisins make the oats sweet!

Quick Tips

Store in individual containers if you’re taking it on the go (or want to be pinterest AF). Otherwise just chuck it in a big Tupperware container and portion as you go.
In the morning I tend to mix in a splash of milk if it’s quite thick, add yogurtand other toppings I fancy.

Evidence this salad packs well for uni

2: Kūmara and Crunchy Chickpea Salad

2 servings

1-2 medium kūmara (pumpkin works well too when kūmara is expensive)
1 can chickpeas, drained
Leafy greens (kale, rocket etc.)
Optional: Feta/pinenuts/pumpkin seeds/boiled egg/pita bread/chicken

Kūmara: Chop up the kūmara into cubes, coat with olive oil, salt (garlic salt is great here) and pepper. Roast at 180C until soft, about 20 minutes.
Chickpeas: Coat chickpeas in olive oil, smoked paprika and salt and pepper, and bake until crunchy, about half an hour.
Store: Keep the roast veg, chickpeas and greens separate and pack them together the night before/in the morning.
Extras: Add extra veggies, meat, cheese, dressing – all is good.

Nutritional Tips

Something I only learnt recently (despite majoring in human nutrition) is that pumpkin and kūmara are quite different in terms of carbs, fibre and water content. So, kūmara will keep you fuller for longer hence why I choose it for uni lunches, but provide a great range of nutrients (ie. A and C).

I love vegetables, can you tell?

3: Pumpkin and Leek Tray Bake

This is great to pack for lunch the next day, and reheats well if you want it as a dinner side over a couple of days.

3-4 servings

¼ large pumpkin
1 large carrot
1 leek (washed)
1/3 block feta
Olive oil
Dried mixed herbs
Salt and pepper
To serve: Leafy greens, protein of choice

Preparation: Chop the pumpkin into cubes (a battle, I know, but it’s way cheaper than buying pre-cut); wash leeks thoroughly and slice (I use as much of the leek as I can and freeze the tougher green parts at the top to use in stocks in the future); and chop carrot into chunks.
Roast: Put the pumpkin and carrot into a roasting pan, toss with olive oil and season with herbs, salt and pepper. Roast at 180C for about 15 minutes. Add the leeks for the last 10 minutes and top with feta (either in the last few minutes or once you take it out of the oven).
Chicken: While that’s in the oven, I cooked chicken in the pan.