Meal Planning at the Cottage for 2024

We should strive to be healthy year-round, but sometimes we slide into hibernation mode. Here are some meal planning tips for 2024!

Happy New Year!

The years seem to be flying by, but I hope you’ve all had a decent year. For those who haven’t, I sincerely hope the future will treat you better and grant you success.

Despite 2024 brining on a host of new anxieties and challenges, I want to start the year strong by prioritizing health.

New Year’s Resolutions often involve purging unhealthy habits after months of celebratory dinners, rich desserts, and calorie laden beverages. But, I believe in doing this in a sustainable way. Here is an example of what we are eating in a week.

Disclaimer:

Individuals have diverse dietary needs and restrictions. It is essential to consider your personal dietary requirements, including allergies, intolerances, and specific nutritional needs, before attempting any recipe. If you have specific health concerns or dietary restrictions, we strongly recommend consulting with a healthcare professional or a registered dietitian. They can provide personalized advice and guidance tailored to your individual needs, ensuring that your culinary journey aligns seamlessly with your overall well-being.

How to Meal Plan

Hubby and I are already big on meal planning. Although we order dinner twice a week on busy evenings, most days are laden with homemade food.

We admit that this is not always easy to do, and it is objectively easier for us because we are a small family: no kids and no pets. We’ve also had years of practice finding a balance between time and deliciousness.

That said, there are plenty of people across family sizes, cultures, and walks of life who rarely sacrifice a good homecooked meal. Meal planning is your friend and can actually be cheaper and more time efficient depending on how you organize yourself. Click here to find out how to save money on groceries.

Step 1: Plan for Success

• Assess Your Dietary Goals: Begin by clearly defining your dietary goals and preferences. Whether you’re aiming for weight management, muscle gain, or adopting a specific eating plan, understanding your objectives will guide your meal choices.
• Create a Weekly Menu: Plan your meals for the week in advance. Consider a balanced distribution of nutrients across breakfast, lunch, dinner, and snacks. Incorporate a variety of proteins, whole grains, fruits, vegetables, and healthy fats. This step helps streamline your grocery shopping and ensures a diverse and nutritionally rich diet.
• Account for Time and Resources: Be realistic about the time and resources available for meal preparation. Opt for recipes that align with your schedule, whether it’s quick and easy options for busy days or more elaborate dishes for leisurely moments. Also, consider batch cooking or preparing components in advance to streamline the process.

Step 2: Smart Grocery Shopping

• Stick to Your List: Armed with your weekly menu, create a detailed shopping list. Stick to this list to avoid impulse purchases and ensure you have all the necessary ingredients for your planned meals. This not only saves time but also helps maintain budgetary constraints.
• Shop the Perimeter: When navigating the grocery store, focus on the perimeter where fresh produce, lean proteins, and dairy products are typically located. Minimize your time in the processed food aisles to reduce the temptation of less nutritious options.
• Choose Whole Foods: Prioritize whole, unprocessed foods. These items are nutrient-dense and contribute to a well-rounded and healthful diet. Select a rainbow of fruits and vegetables, opt for lean proteins, and choose whole grains over refined alternatives.

Step 3: Efficient Meal Preparation

• Batch Cooking and Prep: Maximize efficiency by batch cooking and prepping. Dedicate a specific time during the week to cook staples like grains, proteins, and vegetables in larger quantities. This makes assembling meals quick and straightforward during busy days.
• Storage and Portion Control: Invest in quality storage containers to keep prepared meals fresh. Practice portion control by dividing meals into serving sizes, making it easier to maintain balanced and controlled eating habits.
• Embrace Versatile Ingredients: Choose versatile ingredients that can be repurposed across multiple meals. For example, grilled chicken can feature in salads, wraps, or grain bowls, providing variety without excessive complexity.

Our Weekly Meal Plan

When we cook, we’re all about the leftovers. We tend to eat the same meals or variations of them daily. By the end of the week, we will switch up the menu.

Breakfast

Breakfast is always made up of eggs and vegetables. We prepare batches of beans, corn, and chopped herbs in advance. Some of these same herbs and vegetables are used in later dishes.

Lunch

For lunch, we have chicken and vegetables…, or just the vegetables. We love the chicken with sweet cashew sauce because it is super easy to make and features a bed of lettuce and greens. The burrito bowl is super fresh with homemade guacamole.

Dinner

With that same mega batch of beans, we make black bean burgers for dinner. Top them with lettuce, cheese, and tomato. On other evenings, we have chicken with cream sauce, a delicious and fresh dish that goes well with brown rice, salad, or roasted potatoes.

Snacks

We try to keep snacks wholesome, but not boring. Since this week is big on avocado, we make a batch of guacamole that can also serve as a dip for tortilla chips. On other days, we may have a small handful of granola.

Desserts

Beverages

What do you think about our weekly meal plan for 2024? Did you try any of the recipes? Let us know in the comments below!