Menu Planning & Meal Prep 101 – Part 1 (Davidson, NC)
This is Part 1 of 3 in our Meal Prep Series: 1) Menu Planning, 2) Grocery Shopping, 3) Cooking/Prep.
Simple, family-friendly framework for weekly meal prep: menu planning → grocery shopping → cooking/prep.
Start by auditing the fridge/freezer/pantry and portioning usable leftovers.
Build a 7‑day dinner plan first, then layer lunches and breakfasts.
Get quick input from everyone who eats with you to boost buy‑in and variety.
Finish with a thorough grocery list mapped to each meal; Part 2 covers shopping strategy.
Why Plan? Make Meal Prep Easier
Start small to avoid overwhelm.
Meal prep is daunting. I get it. What are you going to make? How much time will it all take? Will you want to eat it all week? These are big, and legitimate concerns. Like anything, these concerns are best handled head on and in small, tangible pieces. I am going to give you the tools with a few tips and tricks along the way to take the guesswork out of meal planning and prep.
Part 1: Menu Planning (This Article)
Decide What You’ll Make (Weekly Rhythm)
A simple weekly routine: menu → shop → prep.
First things are always first. You need to decide what you are going to make. Weekly meal prep is always the most common because you simply are not going to want to—or be able to—find time throughout your week to have a second prep day. The preparedness throughout the week is the whole point! I prefer to break the whole process down into 3 big pieces: menu planning, grocery shopping, and cooking/prep. Here I will discuss the first piece of the puzzle, the menu planning.
Menu Planning: Step by Step
Clean the Fridge and List Leftovers
Menu planning itself gets broken down into a few more manageable tasks too. First you need to look at what you already have prepared and in your fridge and cabinets. Are there take-out leftovers that will spoil soon? Do you have half a pound of deli turkey left over from last week’s groceries? Big ‘ol pizza box taking up space on the second shelf? Time to tidy up. Throw out what has spoiled already or that you KNOW you just will not eat. If this feels wasteful to you, that’s because it is. Sorry, it’s true. But it is also a fantastic lesson. If you’re throwing it out, then it is NOT the dish for you to make next week. It was not successful or you made too much. If you don’t like feeling wasteful, remember to take that into account when shopping and portioning your meals next week.
Portion What You’ll Use (Write It Down)
Anything that has not gone bad gets portioned into smaller containers or meal size portions. Split the take-out leftovers into two lunch portions. Make a note—literally, on a piece of paper or in an electronic list—of the half pound of turkey and set it aside in your mind as an asset for the week. Take the pizza out of the box, eat a piece for lunch while you are planning, and portion the other pieces into containers or bags for the kids, partner, roommates, whoever, for lunches or snacks. Now you can make note of two (or more) portioned lunches for you and your family for the upcoming week.
Check Pantry & Freezer (Use What’s Expiring)
Next, with your list in hand, look through your cabinets and freezer and note down any proteins, produce, or staples (pasta, potatoes, red sauce) you have on hand. Make a special designation for anything that may be nearing an expiration date or spoiling. If those potatoes are starting to sprout eyes, they should be used this week.
Ask Everyone for Ideas (10 Minutes)
Next is the fun part! Being creative. Sit down and include everyone else who eats with you, ask them for 10 minutes. Ask each other: “What do you want to eat for lunch this week?” “Any dinner ideas or wishes?” You will be surprised. My 14 year old was thrilled to have a chance to make the viral TikTok pasta dish she’d seen 100 times. If they suggest it and it has any nutritional value, we try to make it happen. We also honor different choices and perspectives. If someone in the home is a vegetarian, don’t just make them eat the same thing but without protein. Ask them to search recipes they want to try and include it in the menu. Use the assets you have on hand. If there was a frozen turkey in the freezer taking up space from last year, put it on the list.
Plan 7 Dinners, Then Lunches & Breakfasts
On a separate piece of paper or list write out the 7 days of the week. Beside each day list the dinner you have decided on for the day. Some days can be switched with others of course, but it is super helpful when planning around busy schedules. You’ll have a visual cue to NOT plan a turkey dinner on the night two out of three kids have soccer games. And also, know that you need to pull the turkey from the freezer on Wednesday to be ready for Saturday. Plan the whole meal. “Mon – Pulled chicken tacos with corn & chips w/salsa and guac.”
Also on this list write out the lunches you have and will need for the week. There were a few leftovers. You can top a few salads with sliced up deli meat, and the temps are dropping so soup sounds nice too. You can also include breakfast items. Many people like to take time in the morning and make breakfast or enjoy a slower morning. If that is not possible for you, prepare some breakfast meals too. We LOVE egg and sausage wraps, we can add all kinds of veggies and have plenty of variety.
Write a Grocery List by Meal
On to the 3rd and final step of the menu planning. Arguably the toughest part, writing the grocery list may also be the most important. Start with the menu you just wrote. Go through each day and add what you need for the meal to the grocery list. Be thorough. Add the tortillas, chicken, tomato and corn needed for the tacos and side dish on Monday. Verify that you have everything else you need for them. Do this for each day and menu item. Then move on to lunches. You have turkey to top salads so add a couple salad bags, or lettuce and your favorite veggies to the list. Add cans of soup, or the items you need to make your favorite. Continue on, then move onto breakfast. Lastly, finish up the list with hygiene items and pet needs.
Next: Grocery Shopping (Part 2)
Shop the same day to keep momentum.
Voilà! You have an objective and a game plan to execute. Now you can move onto grocery shopping. Check out Part 2 of this blog series on how best to execute that piece of the puzzle. My preference is to go and get the shopping done that day. Typically, I will plan the menu and grocery shop on Saturday afternoon or evening. I know, I live a crazy and thrilling life! (If you like quiet, non hectic grocery shopping, Saturday night is the tip you never knew you needed!) That allows me to have a leisurely, at home, prep day on Sunday. I like it that way. Whatever works best for you is what you should do.
The Big Win: Less Waste, Better Meals
Save money, waste less, and enjoy your food.
You have now set yourself for success and ensured you won’t be wasting food and money this week. You also likely have a handful of meals that you, and the others in your home, are excited to have. That’s a major win!
Pro Tip
PRO TIP: Write in a “Leftovers” night later in the week, or on your busiest night. This will cover one whole meal plan, save the most time, and make room in the fridge for the following week. OR Plan to use your leftovers as your lunches for the following day. Pack up the leftovers into a meal size container and set it aside in the fridge—you just packed lunch for tomorrow!
