Grapes Pears Salad Greens Potato. Cucumber Mushroom Tomato Spinach. Carrot Green or Red Peppers Broccoli Berries

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1 How I Meal Plan All of my meals are based around a large list of kitchen staples. I developed this list not only to save money but to save space. Our kitchen has exactly 3 cabinets for food storage which means that I really can t afford to keep a huge variety of ingredients at my disposal. My cooking relies heavily on substitutions and I ve found that the staples I ve listed below allow for a wide enough variety of flavors to substitute for just about anything. On a week to week basis I may pick up an item that s not on the staple list because I know it is going to get used up (for example, coconut curry requires that I buy coconut milk). I buy all of these staple items plain and in a large package style. For example, I buy family size containers of plain Greek yogurt rather than the flavored cups. Not only is it cheaper, it allows me to customize. I put frozen raspberries and cinnamon in it as a snack for my kids while also using it as a sour cream substitute for enchiladas. Additionally, it has the added bonus of reducing packaging waste! My meal planning is also based around staple meals (pasta, salad, soup, etc.). This helps me to plan quickly but also to ensure that no food will go to waste. All of the meals allow for the addition of pretty much any ingredient I want. If I have some extra beans left over from enchiladas, it s likely that they will go nicely in a salad or soup, even if the recipe didn t call for it. I store my recipes in a binder, divided into the meal categories listed below. For the most part though, I just throw ingredients in at whatever ratio my eyes and tongue tell me is correct. I ve made most of the recipes many times and it cuts down on my cooking time as well as my dish washing time if I don t measure each ingredient individually. There you have it! This system has served me well but there are endless variations of meal planning that work. Tinker around with it and find the one that works for you! You can find more information at www. or you can contact me at Katie@ if you have questions!

2 Kitchen Staples Produce: Apples Bananas Oranges Onion Grapes Pears Salad Greens Potato Cucumber Mushroom Tomato Spinach Carrot Green or Red Peppers Broccoli Berries Snacks: Popcorn Pecans Graham Crackers Applesauce Triscuits Peanuts Veggie Straws Granola Bars Goldfish Cashews Peanut Butter Crackers Raisins Pantry: Sesame Oil Veggie Broth Long Pasta Noodles Tortilla Olive Oil Soy Sauce Small Pasta Bread Brown Rice Red Wine Vinegar Red Beans French Bread Canned Tomato Balsamic Vinegar Black Beans Peanut Butter Plain Oatmeal Rice Wine Vinegar White Beans Jelly Grits Coffee Quinoa Low Sugar Cereals Baking: Flour Vegetable Oil Brown Sugar Baking Soda/Powder Honey Yeast Sugar Chocolate Chips Dairy/Refrigerated: American Cheese Milk Greek Yogurt Lemon Juice Colby Jack Cheese Eggs Lunch Meat Basil in Tube Parmesan Cheese Butter Hummus Ginger in Tube Mozzarella Cheese Dijon Mustard Ranch Dressing Garlic in Jar Frozen: Peaches Green Beans Peas Lima Beans Raspberries Corn Edamame Spices: Basil Oregano Thyme Rosemary Chili Powder Red Pepper Salt Pepper Cumin Cinnamon Nutmeg Curry

3 Recipe Index Pasta Enchiladas/Burritos Mac and Cheese Pasta Primavera Caprese Pasta Lemon Garlic Pasta Lasagna Black Bean and Cheese Refried Bean and Sweet Potato Spinach and Onion Stir Fry or Curry Sandwiches Teriyaki Stir Fry Soy Peanut Stir Fry Coconut Curry Soy Ginger Stir Fry Fried Rice Grilled Cheese Tomato and Mozzarella Roasted Vegetables California Veggie Southwest Veggie Sandwich Soup Salad Vegetable Rice Soup Minestrone Tomato Soup Broccoli Cheddar Potato Carrot Soup Spring Veggie Soup Caprese Nicoise Cobb Chopped Frittata or Quiche One-Off Meals Tomato Basil Spinach and Feta Onion and Mushroom Broccoli Cheddar Homemade Pizza Stuffed Baked Potatoes Breakfast for Dinner Veggie and Grits

4 Sample Meal Plans Black Bean and Cheese Enchiladas Corn and Mexican Rice Lemon and Garlic Pasta Peas and Green Beans Gymnastics Gymnastics Stuffed Baked Potatoes None Broccoli Cheddar Soup French Bread Minestrone Soup French Bread and Side Salad Mom Goes Grocery Shopping Mushroom and Onion Quiche Roasted Potatoes and Green Beans Mom Goes Grocery Shopping Homemade Pizza Peanut Soy Stir Fry Veggies and Dip Brown Rice and Edamame Lasagna Side Salad Breakfast for Dinner (Pancakes, Fried Eggs and Home Fries) Fruit Salad

5 Produce: Kitchen Staples Snacks: Pantry: Baking: Dairy/Refrigerated: Frozen: Spices:

6 Recipe Index

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