How to Meal Plan – Super Healthy Kids
Meal planning is the best way to make sure your family is eating nutritious, balanced foods. It can get overwhelming if you've never done it, or if you don't know the best way that works for your family. I've got you covered with all the basics to get started! Why a meal plan? To make […]

Meal planning is the best way to make sure your family is eating nutritious, balanced foods. It can get overwhelming if you've never done it, or if you don't know the best way that works for your family. I've got you covered with all the basics to get started!

Meal plan calendar on a meal plan and a person filling it out in front of an open refrigerator

Why a meal plan?

  • To make sure your family receives nutritious meals that taste great! As parents, we want our children to receive as much nutrition as possible so that they can grow into healthy, strong, disease-free adults. We also want them to develop healthy habits along the way so they can one day make good food choices. Providing healthy, balanced meals is one of the best ways to do this.
  • To help you reduce the amount of money you spend on food. If you know exactly what you're going to prepare for your meals, you won't end up buying extra ingredients that you won't use. Plus, bring down seasonal revenue costs because you buy things at a better price when they're in season. You will also find yourself eating less at restaurants!
  • To save you time, effort and stress! Knowing what you're going to prepare ahead of time allows you to prepare yourself by having ingredients on hand, letting food thaw if necessary, and saving you the 4:30 p.m. "What am I going to do about it?" having dinner"!

Meal planning methods

There are many methods of planning meals. These are the methods that we have found to be the most effective.

1) Weekly method

  • Start by making an inventory of the ingredients you already have on hand.
  • Choose meals for each day of the week and make a shopping list that reflects the ingredients needed to prepare those meals.
  • Next week, follow the same routine, plan your shopping around what you plan to do that week, and so on.

2) Two week method

  • Start by taking an inventory of your pantry staples and frozen food that you have. You'll be on a big shopping spree at the start of the month.
  • For the first week of the month, plan meals for that week and make a shopping list that coincides with the meals you've planned and what you already have.
  • When you go to the store, buy what's on your list, but also look for deals. If something is on sale, store it for use later in the month.
  • To plan your second week of the month, there is no shopping. Instead, take a careful inventory of what you already have that needs to be used up and plan your meal week based on those foods alone.

3) Monthly method

  • Choose between 30 and 40 of your favorite recipes that you can browse. You can add a new recipe or make something twice if your family really likes it, but usually you stick to your 30 proven recipes.
  • Take a quick inventory of basic products and ingredients before you go shopping.
  • Start the month with a big shopping spree, buying everything that's right and perishable for one to two weeks. After that, simply refer to your meal plan and shop weekly for the items needed.

4) Cooking in the freezer

  • Take a few hours to plan your meals and make your grocery list.
  • Buy whatever you do.
  • Cook all your meals.
  • The goal is that after 1 to 2 days, you will have frozen meals for almost a month.

Simplify meal planning

  1. Seasonal meal plans. Plan your meals according to the season. This will save you money and get the most out of your food.
  2. Create a fallback solution. Make a meal plan that has all of your family's favorites that you can use in a pinch.
  3. Prepare meals that can work together. Try to plan your meals so that you can use leftovers from one meal to supplement another meal.

Sample meal plans

It's important to make good decisions about the food you bring home and serve your family, but life can certainly get hectic and make it much more difficult. If you're feeling overwhelmed with meal planning on your own, we've done all the hard work for you! Our Fresh meal plan for the family is complete with breakfast, lunch, snacks and dinners planned for you, an automatic shopping list created and the ability to customize!


How to plan your meals Pinterest image

Take charge. Children crave limits, which help them understand and manage an often confusing world. Show your love by setting boundaries so your kids can explore and discover their passions safely.

CREDIT : HEATHER WESTONSet Smart LimitsTake charge. Children crave limits, which help them understand and manage an often confusing world. Show your love by setting boundaries so your kids can explore and discover their passions safely. Don’t clip your child’s wings. Your toddler’s mission in life is to gain independence. So when she’s developmentally capable of putting her toys away, clearing her plate from the table, and herself, let her. Giving a child responsibility is good for her self-esteem ( and your sanity ! ).

Don’t try to fix everything. Give young kids a chance to find their own solutions. When you lovingly acknowledge a child’s minor frustrations without immediately rushing in to save her, you teach her self-reliance and resilience.

Pick your battles. Kids can’t absorb too many rules without turning off completely. Forget arguing about little stuff like choices and occasional potty language. Focus on the things that really matter -- that means no hitting, rude talk, or lying.

Play with your children. Let them choose the activity, and don’t worry about rules. Just go with the flow and have fun. That’s the name of the game.

Read books together every day. Get started when he’s a newborn; babies love listening to the sound of their parents’ voices. Cuddling up with your child and a book is a great bonding experience that will set him up for a lifetime of reading.

Schedule daily special time. Let your child choose an activity where you hang out together for 10 or 15 minutes with no interruptions. There’s no better way for you to show your love.

Encourage daddy time. The greatest untapped resource available for improving the lives of our children is time with Dad -- early and often. Kids with engaged fathers do better in school, problem-solve more successfully, and generally cope better with whatever life throws at them.

Make warm memories. Your children will probably not remember anything that you say to them, but they will recall the family rituals -- like bedtimes and game night -- that you do together.

Be the role model your children deserve. Kids learn by watching their parents. Modeling appropriate, respectful, good behavior works much better than telling them what to do.

Fess up when you blow it. This is the best way to show your child how and when she should apologize.

Take charge. Children crave limits, which help them understand and manage an often confusing world. Show your love by setting boundaries so your kids can explore and discover their passions safely.

Live a little greener. Show your kids how easy it is to care for the environment. Waste less, recycle, reuse, and conserve each day. Spend an afternoon picking up trash around the neighborhood.

Always tell the truth. It’s how you want your child to behave, right ? Kiss and hug your spouse in front of the kids. Your marriage is the only example your child has of what an intimate relationship styles, feels, and sounds like. So it’s your emploi to set a great standard.

Give appropriate praise. Instead of simply saying, ' You’re great, ' try to be specific about what your child did to deserve the positive feedback. You might say, ' Waiting until I was off the phone to ask for cookies was hard, and I really liked your patience. '

Cheer the good stuff. When you notice your child doing something helpful or nice, let him know how you feel. It’s a great way to reinforce good behavior so he’s more likely to keep doing it.

Gossip about your kids. Fact : What we overhear is far more potent than what we are told directly. Make praise more effective by letting your child ' catch ' you whispering a compliment about him to Grandma, Dad, or even his teddy.

Give yourself a break. Hitting the drive-through when you’re too tired to cook doesn’t make you a bad père.

Trust your mommy gut. No one knows your child better than you. Follow your instincts when it comes to his health and well-being. If you think something’s wrong, probabilités are you’re right. Just say ' No. ' Resist the urge to take on extra obligations at the office or become the Volunteer Queen at your child’s school. You will never, ever regret spending more time with your children.

Don’t accept disrespect from your child. Never allow her to be rude or say hurtful things to you or anyone else. If she does, tell her firmly that you will not tolerate any form of disrespect. Pass along your plan. Mobilize the other caregivers in your child’s life -- your spouse, grandparents, daycare worker, babysitter -- to help reinforce the values and the behavior you want to instill. This includes everything from saying thank you and being kind to not whining.

Ask your children three ' you ' questions every day. The art of conversation is an important social skill, but parents often neglect to teach it. Get a kid going with questions like, ' Did you have fun at school ? ' ; ' What did you do at the party you went to ? ' ; or ' Where do you want to go tomorrow afternoon ? ' Teach kids this bravery trick. Tell them to always notice the color of a person’s eyes. Making eye contact will help a hesitant child appear more confident and will help any kid to be more assertive and less likely to be picked on.

Acknowledge your kid’s strong emotions. When your child’s meltdown is over, ask him, ' How did that feel ? ' and ' What do you think would make it better ? ' Then listen to him. He’ll recover from a tantrum more easily if you let him talk it out.

Show your child how to become a responsible citizen. Find ways to help others all year. Kids gain a sense of self-worth by volunteering in the community. Don’t raise a spoiled kid. Keep this thought in mind : Every child is a treasure, but no child is the center of the universe. Teach him accordingly.

Talk about what it means to be a good person. Start early : When you read bedtime stories, for example, ask your toddler whether characters are being mean or nice and explore why. Explain to your kids why values are important. The simple answer : When you’re kind, generous, honest, and respectful, you make the people around you feel good. More important, you feel good about yourself.

Set up a ' gratitude circle ' every night at dinner. Go around the table and take turns talking about the various people who were generous and kind to each of you that day. It may sound corny, but it makes everyone feel good.

Serve a food again and again. If your child rejects a new dish, don’t give up hope. You may have to offer it another six, eight, or even 10 times before he eats it and decides he likes it. Avoid food fights. A saine child instinctively knows how much to eat. If he refuses to finish whatever food is on his plate, just let it go. He won’t starve.

Eat at least one meal as a family each day. Sitting down at the table together is a relaxed way for everyone to connect -- a time to share happy news, talk about the day, or tell a silly joke. It also helps your kids develop saine eating vêtements. Let your kids place an order. Once a week, allow your children to choose what’s for dinner and cook it for them.

Say ' I love you ' whenever you feel it, even if it’s 743 times a day. You simply can not spoil a child with too many mushy words of affection and too many smooches. Not possible. Keep in mind what grandmoms always say. Children are not yours, they are only lent to you for a time. In those fleeting years, do your best to help them grow up to be good people. Savor the moments. Yes, parenthood is the most exhausting emploi on the planet. Yes, your house is a mess, the laundry’s piled up, and the dog needs to be walked. But your kid just laughed. Enjoy it now -- it will be over far too fast.

Teach your baby to sign. Just because a child can’t talk doesn’t mean there isn’t lots that she’d like to say. Simple signs can help you know what she needs and even how she feels well before she has the words to tell you -- a great way to reduce frustration. Keep the tube in the family room. Research has repeatedly shown that children with a TV in their bedroom weigh more, sleep less, and have lower grades and poorer social skills. P. S. Parents with a television in their bedroom have sex less often. Get kids moving. The latest research shows that brain development in young children may be linked to their activity level. Place your baby on her tummy several times during the day, let your toddler walk instead of ride in her stroller, and create opportunities for your older child to get plenty of exercise.

Get your kids vaccinated. Outbreaks of measles and other diseases still occur in our country and throughout the world. Protect that smile. Encouraging your kid to brush twice a day with a dab of fluoride toothpaste will guard against cavities. Be averti about safety. Babyproof your home thoroughly, and never leave a child under 5 in the tub alone. Make sure car seats are installed correctly, and insist that your child wear a helmet when riding his bike or scooter. Listen to the doc. If your pediatrician thinks your kid’s fever is caused by a virus, don’t push for antibiotics. The best medicine may be rest, lots of fluids, and a little TLC. Overprescribing antibiotics can cause medical problems for your child and increase the chances of creating superbugs that resist treatment.

Keep sunblock next to your kid’s toothpaste. Apply it every day as part of the morning routine. It’ll become as natural as brushing her teeth. Put your baby to bed drowsy but still awake. This helps your child learn to soothe himself to sleep and prevents bedtime problems down the line. Know when to toilet train. Look for these two signs that your child is ready to use the potty : He senses the urge to pee and poop ( this is different from knowing that he’s already gone ), and he asks for a diaper change.


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