Planning for One Week
Part 1: Preparations
by Josh Day
Cooking dinner isn't hard; it's cooking dinner consistently
that's the problem.
know how it goes. You go grocery shopping and buy enough for a couple
of meals, but after you make one or two dinners, it's leftovers
for the rest of the week. Or, if you live a particularly unhealthy
(but very common) lifestyle, you'll just go out or eat fast food.
five-part article series will detail one week and cover a fresh
meal (often using leftovers or the same ingredients you've used
in past dinners) for every day.
begin with the basics.
going to need the following:
space in your kitchen that's comfortable for prep work
good cutting board
high quality knives
magnetic pad of paper and pen or pencil for the fridge
comprehensive grocery list that covers everything for the
positive attitude about cooking
time every late afternoon or early evening for cooking
finally, we come to the most important thing for consistent home-cooked
know what they say about planning... those who fail to plan,
plan to fail.
the course of this series, I'll provide a number of recipes I've
personally been making and tweaking for years now.
chosen these recipes because they are adjustable and are ideal for
launching your own culinary creativity. You do not have to use my
recipes, or even the ingredients I list... the idea is to get you
to the grocery store with the right frame of mind and a plan in
to use only fresh herbs and clean, organic meats and fish, but feel
free to substitute with what your local stores have to offer.
in a rural town in the American South, so chances are, if I can
find this stuff, then you can too.
let's get started.
you write your meal plan, you'll need to take several factors into
do you finish work, and is there a time you can consistently begin
to make dinner?
there any days you'll be working late or be otherwise engaged?
recipes can be made from the leftovers of old meals?
you've answered these questions, you're ready to create a daily
meal primer for the week.
one I've created as an example:
and most important, include a large
salad before every main course. Your evening salad shoud contain
many diverse vegetables and lettuces.
Red beans and rice
Chili with leftover red beans
Spaghetti (vegetarian or with leftover ground beef from chili)
Crockpot Italian roast
Homemade pizza with leftover tomato sauce
Leftover roast with fresh roasted vegetables, mashed potatoes,
you see how the meals build off leftovers, while creating something
new and completely different?
Free nights are one of the most important parts of weekly meal planning.
Think of a free night like an free bingo slot you can shuffle anywhere
-- this helps keep your week open and not so regimented, and you
can move meals around as you wish.)
our next article
we'll deconstruct your grocery list and discuss grocery shopping,
as well as provide a recipe.
Throughout this entire website, statements are made pertaining to
the properties and/or functions of food and/or nutritional products.
These statements have not been evaluated by the Food and Drug Administration
and these materials and products are not intended to diagnose, treat,
cure or prevent any disease.