Did you know that between 25 and 40 percent of all food that is grown, transported and processed in the United States will never be eaten? I don’t know about you, but that’s extremely difficult for me to hear. How could we let that much food go to waste?
I first heard that statistic about two years ago when I was beginning to explore what it might mean to go zero waste. What I learned was that ? besides keeping reusables handy?and cutting plastic out of my life?? being more intentional with the?food that I buy and eat is a crucial part of keeping?that same food from becoming literal garbage.
Today, I use a very simple meal planning strategy to ensure I shop realistically, buy only what I’ll eat in a week, cook reasonable portions and actually eat the leftovers I save.?Here’s what you’ll need for this meal planning strategy:
1)?A?collection of your favorite recipes. This can be a cookbook, a full recipe box or a Pinterest board like this one.
2) A way to store or mark them.?Because I’m digital all the way, I use Pinterest to store chosen recipes. You may want sticky notes for a cookbook or an envelope for chosen recipes.
3)?Your calendar.?Digital or paper, you’ll want to have your calendar for the week in front of you. You could also use?a printable like this!
Here’s how it works:
Step 1: Choose some recipes that sound yummy
Mark, pull or “pin” recipes that sound good to you from?your cookbook, recipe box or Pinterest boards. Set the recipes?aside as you go, and make sure you’re?selecting a variety of cuisines so you don’t get bored with your meals later on. You’ll want to have a week’s worth with wiggle room for leftovers ? so, approximately 4-5 dinners, 4-5 lunches and some fixings for breakfast.
As you can see, I’ve pinned a variety of options, from dinners to pancake breakfasts, to meals that will stretch easily across 2-3 days of eating ? that burrito bowl, for example.
Step 2: Fill in your calendar
Assuming you shop once a week and purchase?enough food to last you seven-ish days, plan out every meal from Sunday to Saturday using the recipes you’ve pulled for use. Make sure you build in intentional spaces for leftovers, as well as make a list of the snacks you’ll eat throughout. Here’s an example from my Google Sheets calendar:
As you can see, I’ve included a breakfast, lunch and dinner for every single day of the week. I’ve also left spaces marked “Leftovers” where I intend to re-eat the past evening’s dinner for lunch or for dinner again. No food goes to waste! The column labeled “Make Ahead” reminds me to meal prep in my free time, so I don’t get caught in a bind without a prepped ingredient later on (ex: mashed sweet potatoes that I’ll need for the quesadillas).
Step 3: Write out your grocery list
Now’s the time to return to your list of favorite recipes! Go through them one by one, adding ingredients you?know you need to your grocery list, which should be broken down by section (i.e. bakery, produce) for convenience.?Make sure you check your fridge and pantry! Too often we buy duplicates when we already have half of what we need already in the pantry. Have staples you need to restock? Mark them now.
Pro Tip: I save my grocery list to?an event titled “Go Grocery Shopping” in my Google Calendar (see photo above). Once I’ve created the event and set the time, I open the event and add my grocery list to the “Description” section in the details. It’s quick, easy and straightforward. No fancy apps required!
Step 4: Go shopping!
Pull out those reusable grocery bags and head to the store! Stick to your list, buy nothing extra (you probably won’t eat it) and then meal prep as soon as you’re able.?You’ll already have all the recipes you need pulled ahead of time! Want some tips on how to use leftover food scraps? This blog post is a great place to start.?
Do you meal plan? What other strategies do you use to cut down on your food waste?
Related Stories:
10 Ways to Get Plastic Out of Your Kitchen
Here’s What Happens to a Plastic Bag After You Throw it Away
3 Ways Becoming a Minimalist Will Improve Your Life
Disclaimer: The views expressed above are solely those of the author and may not reflect those of Care2, Inc., its employees or advertisers.
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