Meal planning can sometimes feel like a chore, but it doesn’t have to be overwhelming! Whether you’re cooking for one or feeding a family, a little preparation goes a long way in saving time, reducing food waste, and making healthier choices. Here are a few helpful strategies to make meal planning and grocery shopping smoother, plus a selection of yummy recipes using commonly available ingredients—and a no-knead bread recipe we love.
Plan Meals Around What You Already Have
Start by taking stock of what’s in your pantry, fridge, and freezer. Build your meal plan around items you already have on hand and jot down ingredients you’ll need to fill in the gaps. Snapping a photo of your fridge or pantry before heading to the store can be a handy visual reminder.
If a key item isn’t available, have a backup in mind. Can’t find ground beef? Try ground turkey or chicken. No frozen veggies? Look for fresh produce you can prep and freeze at home. Knowing your swaps ahead of time helps keep your plan flexible.
Get Creative with Meatless Meals
Adding a few more plant-based meals to your week can be a great way to mix things up and try new flavors. You don’t need to go vegetarian—just try exploring new recipes that use beans, legumes, tofu, and lots of veggies. Two delicious meatless meals are included below to get you started.
Freeze Your Own Vegetables
When fresh vegetables are in abundance, freeze your own to use later. To maintain flavor and texture, it’s important to blanch veggies before freezing. This quick process involves boiling the vegetables briefly, then transferring them to an ice bath.
Here are some blanching times for common vegetables:
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Spinach / greens: 2 minutes
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Green beans: 3 minutes
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Broccoli and cauliflower florets: 3 minutes
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Carrots (small, whole): 5 minutes
Once blanched and cooled, dry and pack them into freezer bags or containers, and don’t forget to label them with the date.
Use the Single-Layer Freezing Method
Some produce freezes best when first frozen in a single layer. Spread items like berries, chopped onions, or bell peppers on a baking tray lined with parchment paper. Once frozen, transfer them into freezer bags. This prevents clumping and makes it easy to grab just what you need later.
Back to Basics
Now is a great time to revisit the simple, satisfying meals that bring comfort and nourishment. Think soups, homemade dressings, hearty stews, and freshly baked bread. There’s joy in cooking from scratch—and it doesn’t have to be complicated.
Always Have a Plan B
Flexibility is your best friend when it comes to meal planning. If your recipe calls for a specific ingredient that’s not available, get creative with substitutes.
Can’t find this…
• Canned beans (black, white, chickpeas, etc.)
→ Try this: Dried beans (same varieties; just need to soak or quick-boil)
• Chicken breasts
→ Try this: Chicken thighs, canned chicken, or even tofu
• Broth
→ Try this: Look for broth concentrate or make your own with bouillon paste.
• Fresh garlic or ginger
→ Try this: Garlic or ginger paste, frozen cubes, or dried/powdered versions (adjust for intensity)
• Tomato paste
→ Try this: Use tomato sauce (cook down to thicken) or crushed tomatoes in a pinch
• Rice
→ Try this: Try quinoa, farro, barley, couscous, or cauliflower rice
• Heavy cream
→ Try this: Use full-fat coconut milk or a mix of milk + butter (¾ cup milk + ¼ cup butter = 1 cup cream)
Quick-Soak Tip for Dried Beans:
Place 1 lb of beans in a Dutch oven, cover with water (at least 2 inches above the beans), bring to a boil for 2 minutes, remove from heat, cover, and let sit for 1 to 4 hours. Drain, rinse, and they’re ready to use.
Tasty Recipes to Try
One-Pot Chickpea Cauliflower Curry
(Adapted from www.minimalistbaker.com)
Serves 4
Nutrition (per serving): 300 calories, 35g carbs, 10g protein, 13g fat
Ingredients:
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⅓ cup chopped shallot
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4 cloves garlic, minced
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2 Tbsp minced fresh ginger
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1 small hot pepper, chopped
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2–4 Tbsp curry paste
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2 cups light coconut milk
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1 tsp turmeric
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1 Tbsp maple syrup
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2 Tbsp soy sauce
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1 cup chopped cauliflower
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1 (15 oz) can chickpeas, drained
Instructions:
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Sauté shallot, garlic, ginger, and pepper in nonstick pan.
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Add curry paste and cook 2 minutes.
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Stir in coconut milk, turmeric, maple syrup, soy sauce. Bring to a simmer.
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Add cauliflower and chickpeas. Simmer 10–15 minutes until tender.
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Serve over greens, rice, or cauliflower rice. Top with red onion, lime, avocado, or cilantro if desired.
Easy Shakshuka
(Adapted from www.cookieandkate.com)
Serves 6
Nutrition (per serving): 215 calories, 16g carbs, 11g protein, 13g fat
Ingredients:
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2 Tbsp olive oil
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1 medium onion, chopped
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1 red bell pepper, chopped
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¼ tsp salt
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3 cloves garlic, minced
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2 Tbsp tomato paste
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1 tsp ground cumin
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½ tsp smoked paprika
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¼ tsp red pepper flakes (optional)
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1 (28 oz) can crushed tomatoes
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2 Tbsp chopped fresh cilantro or parsley
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5–6 large eggs
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½ cup crumbled feta cheese (optional)
Instructions:
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Preheat the oven to 375°F (190°C).
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Heat the olive oil in a large oven-safe skillet over medium heat. Add the onion, red bell pepper, and salt. Sauté for 5–7 minutes until the veggies are soft.
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Add the garlic, tomato paste, cumin, paprika, and red pepper flakes. Stir and cook for 1–2 minutes until fragrant.
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Pour in the crushed tomatoes and stir in the chopped cilantro or parsley. Simmer the sauce for 5–10 minutes, allowing it to thicken slightly.
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Use a spoon to make 5–6 small wells in the sauce. Crack an egg into each well and gently spoon a little sauce around the edges of the whites, leaving the yolks exposed.
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Sprinkle with crumbled feta, if using. Carefully transfer the skillet to the oven and bake for 8–12 minutes, or until the egg whites are set but the yolks are still runny (or to your preferred doneness).
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Remove from the oven and let cool slightly. Garnish with additional herbs if desired. Serve with crusty bread or pita.
5-Minute No-Knead Bread
(Adapted from www.artisanbreadinfive.com)
This easy, hearty bread is perfect for beginners—no kneading required!
Ingredients:
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3 cups + 2 Tbsp lukewarm water (approx. 100°F)
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2¼ tsp granulated yeast
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1½ Tbsp kosher salt
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3½ cups all-purpose flour
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3 cups whole wheat flour
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Cornmeal or parchment paper
Instructions:
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Mix: In a large bowl, combine yeast, water, and salt. Add both flours and stir with a wooden spoon until fully incorporated. If dough feels too wet to handle, lightly flour your hands or use a bench scraper when shaping. Cover loosely and let rise at room temperature for about 2 hours, then refrigerate.
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Bake: When ready to bake, cut off a grapefruit-sized piece. Shape into a loaf and place on a parchment-lined baking sheet. Let rise 90 minutes. Preheat oven to 450°F, with a baking stone inside and a broiler pan on the lower rack. When ready, place the loaf on the stone, pour 1 cup of warm water into the broiler pan, and bake for 30 minutes. Let cool completely.
While this article provides guidance about healthy eating, it’s important to stress that for many people, diet and exercise alone aren’t enough to reach a healthier weight. The good news is that there are safe and effective medical treatments available that can address the biological issues that make sustained weight loss difficult. To find a physician near you who specializes in weight management, click here.
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This article was sponsored by Novo Nordisk Canada. All content is created independently by My Weight – What To Know with no influence from Novo Nordisk.
