What is Reverse Meal Planning and how can it help you?
Typically when we think of meal planning, it starts with planning the meals for each day before making a grocery list and heading to the store. With the current situations at many grocery stores, this might not always be possible. Not being able to find the things you had planned or your family favorites can definitely be frustrating. Below are some quick tips on grocery shopping and meal planning when you don’t know what will be available until you get to the store.
- Know what’s in your pantry, fridge, and freezer. Keep a running inventory as this will be the base of your meals. Have a few ideas in mind that you could make.
- Go shop. Think in terms of categories rather than specific foods. Buy what you can in these categories: a) protein b)fruits and vegetables (frozen or canned may be options to check if fresh is in short supply c) fruits and other snacks d.) Lunch items d) grains/tubers, e) Eggs, dairy, breakfast, f) Misc (TP, cleaning items etc) (just get what’s on sale, what’s available, whatever you can).
- Aim for 3 days of meals at least. So buy 3 main proteins, 3 groupings of vegetables, 3 groupings of grains or starches.
- Buy the ancillary foods and other items you will need. Don’t forget spices, condiments etc…They can make or break a meal!
- When you get home, plan meals around what you bought and what you already have. (For example: You bought frozen chicken, you had a bag of rice and zucchini. Now meal #1 is Roast Chicken Spicy Rice, and sautéed zucchini)
- If something you normally buy wasn’t available, substitute it for something you were able to get in that same category. (For example: The store didn’t have eggs but you were able to get cottage cheese. New breakfast is cottage cheese and fruit instead of scrambled eggs)
- Check out the website. This website will let you put what ingredients you have and give you recipes based on those ingredients. For example I put in that I had carrots, cinnamon, butter and sugar. The recipe for Sweet Baked Carrots pops right up! Sweet Baked Carrots Recipe
- Sample Shopping List might look like this:
Shopping List:
- 3 proteins (keep all sources of protein in mind including beans, lentils, nuts etc..)
- 3-5 Canned/Frozen veggies
- 3-5 Fresh veggies
- 3 + Rice, oatmeal, other grains, potatoes, squash
- Dairy/eggs/butter etc.
- Anything else you need or enjoy
So it’s not specific foods, but categories of food/products that you aim for.
About the Author:
Hi, I’m Laura Kuhn. I am the Health Education Specialist for the ILCAO Family Medical Centers. Most of my day consists of educating and encouraging our patients (and staff) to live their healthiest lives possible. I firmly believe that consistent, small changes in what we consume and how we move can be the best preventative medicine out there!
As a lifelong resident of Lawrence County, it saddens me to see us consistently ranked at the bottom of the state for health and longevity measures. At the same time, I’m encouraged to know that education and opportunities for change are definitely available to us. My goal is to not only provide relevant information regarding your health, but also to share fun family activities, community resources, and hidden gems you may have yet to discover in the area!
I’m the proud mom of three boys and two crazy cats! We enjoy spending time outdoors, seeing the latest blockbusters, and trying new foods together. If you are up and about early enough, you’ll likely see me and some of my fabulous friends running before the sun wakes up!
Have questions, ideas, or want more information about our medical centers? Feel free to email me [email protected]
