MENU PLANNING 101
As usual in the beginning of January, T.V. shows are filled with advice on making life easier in the New Year. Pre-planning meals has been on most of the tip lists recently. For those in the food service industry, this practice is a given, but for others, including several of the talk show hosts, it seems to be a huge task. I don’t think it would have seemed so difficult 100 years ago, but our convenience-filled, high-tech world allows us to plan our lives day to day.
Actually, drawing-up menus for a week, shopping for the food in one trip and even doing some prepping are all time, stress, labor and, usually, money saving practices. True, it does involve setting aside an hour or so to set the menus and compile the shopping list initially, but the actual shopping time is often less when adding the several “quick” stops for items to the one or two weekly trips to the market that a spontaneous life style often requires. It takes 3 weeks to form a habit say the experts, and once this routine becomes habit, it will take less and less time.
The first step in menu planning is the same as in my Diet for the Food Dollar plan. Check your supplies, pantry, cupboards, fridge and freezer included. Identify any surplus items and make a note to use them before they expire. This can provide a starting point. Another good way to start this routine is to begin with a roast. “One Roast Five Ways” was a popular subject last spring. In fact I did two posts on it, (April 9 & 11, 2014) one chicken and the other on pork, with recipes, that are available in this blog’s archives. It’s much easier to begin with one or two focal points than to plan a series of completely separate meals.
The second step is to schedule time to work on the menus and compile the shopping list each week, preferably at home where you can check your pantry as you go. Family may interrupt at first, but they soon will form a habit too-that of leaving you alone. However, do keep them involved by sharing your general outline with them and asking for any requests, especially for leftovers. You’ll find your efforts are better received.
Next study the supermarket flyers for the week. This part becomes very personal because it depends not only on any surplus items you want to use, but on your preferences, perhaps dietary restrictions, cooking skills, budget and number of people you are serving. Remember, sides are versatile and chosen to compliment the cornerstone of the meal, the protein, be it meat, poultry, seafood or a vegetarian option. Concentrate on the market which is featuring the protein that best fits your requirements for that week and you are most comfortable in preparing.
Also consider your and your family’s schedules for the week. Is there a night you’ll be out, one that requires a quick meal or perhaps one that will be served at different times? The season is a factor too. Soups can be chilled, but salads aren’t suited to a snowy evening. Check your recipe files or look up some new ones bearing in mind your skill level, and how many items need be added to the list to prepare them. Here cost can be a factor as well.
One roast five ways is all well and good, but variety is important too, to maintain interest and health. The body needs different nutrients. Of course, the size of a roast determines how many
dinners it provides, but stagger those of the same protein at least a day apart. If any of the planned meals remain to be cooked, figure them into the next week’s menu and make that job easier. Fill in the alternate days with another protein or take out if it fits your style. I usually have ground meat, frozen in potion sizes, chicken parts, chops or even leftovers from a former roast in the freezer to fill in some blanks. Scan the flyers for options to serve. If you’ve been meat heavy lately, think fish. If your meals have been more “standard”, think fun foods like sausage and hot dogs.
Get out your recipe files and decide which ones will work for you this week. If you need help, consult a book or surf the web, but pick dishes that you know you can cook and that won’t send you into register shock by calling for ingredients you probably wouldn’t use soon again. If there is a main dinner for the week, or an occasion, you can experiment a bit, but remember you’ll probably be making most of these meals at the end of a long day when you’re tired and don’t fancy standing over a stove. Keep it simple, flavorful and welcome to your family.
Once you have a firm outline of the week’s menu, begin to fill in the sides. I do this by on a writing it all out on a chalk board. Keep in mind your pantry contents to avoid duplications or over buying, and study the flyers again. Note portion sizes, and, if an item will leave an excess, work it into another meal that week. Don’t just think a product sounds good and cook it without planning for anticipated leftovers, or that you’re saving by buying the large size package of an ingredient needed in a recipe. Unused leftovers are a waste both of resources and money.
Now is the time to compile the shopping list. First, jot down all the ingredients of each dinner, day by day including sides. It’s a good idea to have the written recipes you plan to use handy, including any for side dishes, so you don’t overlook any ingredients. I find separating my list into categories works best for me.
I start with “Pantry” and write all the spices, herbs, condiments including tomato paste, flavorings, flour, sugars etc. that I’ll need for the week. I then check my supplies and quantities and cross off any that I don’t need to replace. I do the same with the “Dairy” section for butter, milk, creams, eggs, bacon, cheeses etc. and the “Produce” one for lettuce, onions, celery, tomatoes etc. I label any products I need for the entrees like mushrooms or diced tomatoes, as “Groceries”. “Sides” contains just the items for those dishes and of course “Meat” writes itself. Be sure to include the necessary quantities for each ingredient.
By the time I’m finished, I have a precise master list of everything I’ll need for dinners for a week. I never even think about starting cooking and finding that I’ve forgotten to buy something, nor do I dread the question “What’s for dinner?” at any time of the day. I’ve got it covered. I have the whole week covered. As I said earlier, the more familiar you are with this routine, the easier and quicker it becomes and in a few weeks it’s second nature. The frequency of the pantry checks help too, because you now have a running inventory of your supplies. Trust me, the stress level is down.
In my menu-cookbook, Dinners With Joy, I provide 12 weeks of meals and shopping lists. I’m including a week and its list to better illustrate this process. In the book, each week also has a dessert and cooking tips, and a section with complete buying information, but I’m keeping this simple.
Of course, anchoring the weekly menu with a roast and its leftovers will shorten the items in the Meat column on your shopping list but the remainder of the categories shouldn’t decrease much in amount of content according to the different recipes you chose. If you prefer not to make a roast and use the leftovers, then this is a typical menu you might draw up. I picked it because it illustrates the use of a dish twice in one week in different presentations—in this case the Ratatouille. The beauty of these menus is that they don’t have to be served in any particular sequence. As long as all the ingredients are on hand you can cook the meals as suits you day by day. The menus in the book include weekly desserts. This one lists meringues, and the ingredients are in the shopping list, but they are so few for this dish they really don’t have an impact when you study how the meals translate to the list.
As for the list itself, since I can’t scratch out items on the computer, I’ve put an “x” by the ones I might have on hand for the week’s needs and made notations of the added amounts required for those I have in part. I’m ready to go shopping, secure in the knowledge that I will have everything on hand and not have to think about food markets for a week. Of course, there will be household products, or ingredients for other meals that must be bought, but using the same process they can be added to this list, thus reducing trips to the market to one per week and eliminating all those pesky quick, often costly stops to get an overlooked item.
MONTH 2
WEEK 3
Stuffed Chicken Quarters
Artichoke Medley
Rosemary roasted potatoes
Glazed Pork Chops
3 Beans and Rice
Salad
Italian Roast Beef
Ratatouille
Ravioli
Broiled Trout
Italian Green Beans
Buttery Stuffed Tomatoes
Ham Lasagna
Salad
Beef Stir Fry
Fluffy Rice
Ratatouille Casserole
Orzo
Salad – Artisan Bread
Meringues
SHOPPING LISTS
MONTH 02 / WEEK 03
PANTRY CHECK
Garlic, bottled, fresh and powdered – x
Pepper, whole and fine grind – x
Salt – x
Red pepper- x
Cooking and salad oils – x
Sugar – x
White wine
Flour – x
Butter
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Teriyaki Sauce – x
Bay leaves
Dried parsley
Paprika – x
Powdered ginger
Beef and chicken envelopes bouillon granules
Cider vinegar
MARKET
MEAT
4 chicken breast quarters with wings
8 thin pieces of pork loin or chops.
3 lbs. Eye or Top Round Beef Roast
4 whole fresh water Trout each
¾ lb. cooked ham finely chopped
(1) 1lb package of hot dogs – your choice
PRODUCE
Fresh garlic – x
1 large eggplant
5 green bell peppers
1 red bell pepper
3 large and 2 small onions – check your pantry (1 large)
2 lemons
12 baby carrots
1 broccoli crown – x
2 ribs celery – check your pantry – x
4oz sliced fresh mushrooms
1 cup pea pods or snow peas
DAIRY
8 oz. cream cheese – x
8 oz. sour cream
1 qt. milk – x
8 oz. Mozzarella cheese
8 oz. Cheddar or Sharp cheese grated
8 oz. creamed Cottage Cheese
4 oz. grated Parmesan – check pantry – x
2 eggs – check pantry – x
GROCERIES
¼ cup slivered almonds – check pantry – x
1 small jar apricot jam – x
(1) 26 oz. can whole plum tomatoes – x
Bay leaves-check pantry
Cajun Spice Rub – Hot – x
(1) 10oz box frozen chopped spinach
9 Lasagna noodles – check Pantry – x
4 servings Precooked long Grain Rice
1 box Orzo pasta – check pantry – x
(2) 4 oz. cans mushroom stems & pieces or (1) 8oz can- see sides – x
4 servings Cheese Ravioli
Teriyaki Marinade OR Oyster Sauce – x
1 bottle flavoring extract – your Choice
Waxed paper – x
1 small can sliced water chestnuts – x
8 oz. pineapple juice
SIDES
1 can or box frozen artichoke hearts
(1) 14 0z can black eyed peas – x
2 jarred roasted red peppers – check pantry (1 jar)
1 box Red Beans and Rice Mix – x
1 cup fresh or frozen cut green beans – x
10 – 12 Fingerling potatoes
Dried thyme – check pantry – x
2 lbs. greens for Salad
Dried rosemary – check pantry – x
16 cherry tomatoes
Bread crumbs – check pantry -x
1 Loaf Artisan Bread
1lb fresh or frozen green beans OR 1lb fresh asparagus – x
Salad Dressing of choice
