Family Meal Planning: Tips & Tricks for Busy Parents

With grocery prices climbing faster than your kids at the playground, it's time to get savvy about what’s on the dinner table. Luckily, you have a secret (and free) weapon for keeping your budget in check while ensuring your family enjoys nutritious, delicious meals. I’m talking about meal planning!

Planning weekly meals for a family of 3+ can seem scary. With my help, you'll see it's not that difficult once you learn a few tricks and get into the routine. Meal planning is a fantastic way to save time, reduce stress, and promote healthier eating habits for the kiddos (and let’s be honest: for the adults as well).

If you’re interested in trying family meal planning, I paired up with a certified nutritionist with years of experience working with people from all walks of life to ensure you get only the best tips and tricks. Of course, I added a few tips and tricks of my own, learned during years of meal planning for a family of 4. So stay tuned until the end!

How to Get Started (for Beginners)

Meal planning for an entire family is no walk in the park. You have to brainstorm meal ideas, make sure they fit everyone’s preferences and dietary needs, and plan the meals over the course of a week (or 2 weeks or a month). After that, you still have to go shopping, find substitutes if some ingredients aren’t available, and so on and so forth.

As an activity, meal planning requires both mental and physical effort. But with a bit of preparation and support from your family members, it can be a rewarding and manageable task. Here are some tips to get things off the ground as a beginner:

Set Goals

First things first, define what you want to achieve with meal planning. Are you looking to save money, eat healthier, reduce food waste, or anything else entirely? 

Setting clear goals will help you stay focused and motivated. For instance, if your goal is to eat healthier, you might prioritize meals with more vegetables and lean proteins. If saving money is your aim, you might focus on budget-friendly recipes and bulk buying.

Create a Master List of Meals

To keep things under control and avoid wasting your time, you need a database of meals your family loves. So, have a family meeting and make a list. 

If you feel stuck, here’s a list of some of the most popular meals with both kids and adults that can be easily integrated into a meal plan:

• Baked Chicken Tenders

• Turkey and Veggie Meatballs

• Whole Wheat Spaghetti with Marinara Sauce

• Grilled Cheese with Tomato Soup

• Veggie Quesadillas

• Homemade Pizza with Veggie Toppings

• Chicken and Veggie Stir-Fry

• Mini Turkey Burgers

• Fish Tacos

• Veggie-Packed Mac and Cheese

• Sweet Potato and Black Bean Burritos

• Greek Yogurt Parfaits with Fresh Fruit

• Baked Salmon with Brown Rice

• Spinach and Cheese Stuffed Shells

• Chicken and Avocado Wraps

Next, put everything into a master list of family favorites. This list will be your go-to resource when planning weekly meals. 

For easy browsing, categorize the meals into sections like breakfast, lunch, dinner, and snacks. Also, if 1 of your family members has allergies or specific dietary needs, create a special category for them.

You can also come up with your own categories to make things more interesting and easier to recognize.

How to Plan Your Meals

The planning phase is the cornerstone of successful meal planning. It sets everything in motion, reduces impulse buys, and ensures you have a clear roadmap for the week or month ahead. By dedicating time to plan, you can streamline your grocery shopping, minimize food waste, and make healthier choices.

By now, you should have a database of your family’s favorites and some clearly defined goals. Here’s what to do next:

1. Assess Your Inventory

To kick off the actual planning, start with a thorough inspection of your pantry, cupboards, and fridge. 

This will give you an idea of the ingredients you already have and help you identify foods close to their “best by” date (thus reducing food waste). This inventory is also a source of inspiration, as it may spark some meal ideas.

2. Decide on the Planning Period

While you can meal plan how you see fit, most people choose between weekly and monthly approaches. I don’t know if it’s due to convenience or because that’s how we divide time, but this is how things are.

I prefer weekly planning as it allows for more flexibility and the ability to adjust based on your family's changing schedule and preferences. Plus, it’s less overwhelming and easier to manage, which is why I recommend it for beginners. 

On the other hand, monthly planning can save you time in the long run and help you take advantage of bulk buying and sales. It’s also much more convenient if you live in a rural area without easy access to a supermarket. However, it requires a bit more effort upfront and may need occasional adjustments.

3. Write Things Down

You have your recipe database, you’ve decided on the meal prep period, and you know what’s in your inventory. From this point forward, it’s time to write things down.

I recommend using a weekly meal planning template (it’s basically a table with 7 rows for the days of the week and 4 columns for the 3 meals of the day and snacks). This gives you a visual representation of the week, and it’s easy to see if you’re putting the same recipes 3 days in a row.

In each square, write down the recipe(s) you want you and your family to enjoy. I recommend including a mix of quick and easy recipes for busy days and more elaborate dishes for weekends. This way, you’ll always have a variety of options to choose from, making the planning process smoother.

Once you’re done, you’ll have a better idea of the amount of ingredients to buy and the number of servings to cook for each meal. 

Extra Tips 

To simplify planning and keep things interesting, consider incorporating theme nights into your schedule. Think Taco Tuesday, Stir Fry Friday, or Meatless Monday. Theme nights provide a fun structure and make it easier to decide what to cook. Plus, they add a sense of anticipation and excitement to your family’s meals.

Lastly, make sure your meal plan is well-balanced and nutritious. Aim to include proteins, vegetables, fruits, grains, and dairy in each meal (where possible). By focusing on a diverse range of nutrients, you’ll promote better health and keep your family satisfied and energized.

Shopping Tips

Shopping for groceries is a fine art, especially if you’re on a budget. You need to know where to find the freshest produce, how to get the best price on bulk sales, and which store has everything you need. 

As you practice your family meal planning techniques, you’ll get used to these aspects. But you can also use tricks to reduce your workload and turn shopping into an adventure.

Create a Grocery List

When you go shopping, you need a comprehensive shopping list. Recent studies¹ have shown that people who use lists are less likely to buy things that are not on the list.

Start by reviewing your meal plan for the week or month and jotting down all the ingredients you’ll need. To make your shopping trip smoother, organize your list by categories such as produce, dairy, meats, and pantry staples. 

Don’t forget to check your fridge and pantry for items you already have to avoid unnecessary purchases.

Learn to Shop Smart

You can save money while shopping for groceries if you have a good strategy. 

Here are some tips to help you shop smart:

Aim to Stock Your Pantry

The secret behind well-designed family meal planning is flexibility. Your weekly plan is the core of your strategy, you also need to be able to adapt and improvise should something come up. This is where a well-stocked pantry becomes a lifesaver. 

By keeping these staples in your pantry, you’ll always have the foundation for a variety of meals, making it easier to whip up something delicious even on the busiest nights or when the kids get all fussy about the food you had already planned.

Meal Prep Strategies

Once you have your ingredients, it’s time to meal prep. This involves preparing ingredients, such as washing, peeling, and/or chopping the produce. You can also cook the protein, like boiling or frying the chicken or steak.

Overall, the meal prepping process looks different for every family, so you can choose (or create) your own methods. Here are some of the most common ones.

Batch Cooking

As the name suggests, batch cooking involves preparing large quantities of food at once and storing them for future meals. This method saves time and ensures you always have homemade meals ready to go.

For example, you can cook a big batch of chili, lasagna, or casseroles and refrigerate them in individual portions. This way, you can simply reheat and enjoy a nutritious meal without the hassle of daily cooking.

However, this usually means you’ll spend at least 1 of the weekend days cooking, which can be quite challenging for large families. Also, you’ll need a lot of fridge space and quality storage containers.

If you want access to a week’s worth of delicious ready-made meals that don’t take up all your weekend and energy, try a meal delivery service like Factor. With this type of service, every family member can have their pick, and nothing gets wasted since each serving is made for 1 person.

Freezer Meals

You can also prepare meals in advance and freeze them for later use. However, keep in mind that some foods reheat better than others when frozen⁴. For instance, some great freezer-friendly meals include soups, stews, and pasta dishes.

Allow foods to cool completely before freezing to prevent freezer burn and maintain quality. To maximize freshness, freeze meals in airtight containers or freezer bags and label them with the date and reheating instructions.

Opt for Quick and Easy Meals

Having a repertoire of quick and easy meals is essential for those nights when time is of the essence. Aim for meals that can be prepared in 30 minutes or less, such as a Vegetable Frittata, Caprese Salad with Grilled Chicken, or Tacos (just a few examples). 

Also, opt for versatile ingredients like chicken, pasta, and vegetables that can be easily transformed into different dishes. You can repeat weekly menus to simplify planning, but make sure to add something new each week to avoid food boredom. 

For instance, you can have Taco Tuesday, Stir Fry Friday, and Pasta Night. This approach saves time and ensures you always have a plan. 

Of course, feel free to experiment whenever you feel like it to keep things interesting and discover new family favorites.

Tips to Make Family Meal Planning Easier

Meal planning for an entire family can be overwhelming, especially when you have to cater to different dietary preferences, schedules, and picky eaters. 

So, if you find it’s too difficult, here are some tips to make it more manageable and enjoyable for everyone.

Get Everyone Involved

The kids, your spouse, siblings, parents, and anyone else benefiting from your meal planning activities should be actively involved – and not just with requesting specific meals.

Plus, this is a wonderful opportunity to help your kids develop an interest in healthy eating habits. Depending on their age, kids can assist with various tasks, such as:

• Choosing recipes or meal ideas

• Making grocery lists

• Washing and prepping ingredients

• Assembling meals or packing containers

• Setting the table

• Cleaning up after meals

Not only does this teach them valuable life skills, but it also fosters a sense of ownership and makes them more likely to try new foods they've helped prepare.

Additionally, cooking as a family can be a fun and bonding experience. Here are some tips to make it enjoyable:

• Assign age-appropriate tasks to each family member

• Play music and create a lively atmosphere

• Share stories and conversations while cooking

• Encourage creativity by letting kids decorate or arrange their plates

• Celebrate your culinary creations by enjoying the meal together

Cooking together not only teaches children essential skills but also creates lasting memories and strengthens family connections. By involving your family in the meal planning and preparation process, you can turn a potentially stressful task into an enjoyable and educational experience for everyone.

Accommodating Everyone’s Needs

Some kids are picky eaters, others have strong likes and dislikes, and some children have allergies or specific dietary needs. This may seem enough to turn meal planning into an organizational nightmare, but there are a few things you can do.

For instance, picky eaters may be more inclined to try new foods if you pair them with 1 of their favorites. Here are some tips for incorporating new items into classic, kid-friendly meals:

Crockpot Pulled Pork

Slow-cooking pork or chicken in a crockpot is an easy way to prepare a lot of protein. Use taco seasoning or any combination of savory spices, and you’ve got the perfect base for tacos, rice bowls, sandwiches, and more. Add fresh veggies like lettuce and tomato to zest up the dish.

Dutch Oven Mac and Cheese

In the oven, a family-size portion of creamy mac and cheese can be ready in as little as 20 minutes. Toss in broccoli or other veggies for a more substantial and nutrient-rich dish.

Pizza

Customizable and ready in 15 minutes, pizza is perfect for a quick dinner. You can put any ingredients you want on a pizza, as the sauce and cheese provide a delicious backdrop for other flavors.

Spaghetti and Meatballs

Whether you use store-bought meatballs or make your own, this is a crowd-pleasing dish that comes together easily. A hearty red sauce serves as the perfect vehicle for extra veggies.

Another way to make sure picky eaters enjoy the meal you’ve prepared with so much love and care is to offer them something customizable, like tacos, pasta, or salad bars. (By the way, this also works for adults!)

For family members with dietary restrictions or allergies, you have to devise a different strategy:

• Separate Prep Areas: Avoid cross-contamination by using separate prep areas and utensils for allergen-free foods.

• Substitute Ingredients: Find suitable substitutes for common allergens. For example, use almond milk instead of cow’s milk or gluten-free pasta instead of regular pasta.

• Label Meals: Clearly label meals and ingredients to prevent accidental consumption of restricted foods.

• Unified Meals: Plan meals that can be easily adapted. For instance, make a base dish that everyone can eat and offer optional add-ins or sides for those without restrictions.

By using these strategies, you can create meals that cater to everyone’s needs without the stress of preparing multiple dishes.

Staying on Budget

Meal prep is a fantastic way to reduce both spending and food waste. By planning ahead, you’re already cutting out unnecessary expenses, but with some clever thinking and extra planning, you can take things 1 step further.

Here’s how:

Focus on Budget-Friendly Recipes

Expensive ingredients don’t always mean better quality or improved nutrition. In fact, some of the most nutritious ingredients, like grains, seeds, and beans, are quite affordable. So, you can focus on budget-friendly recipes and still feed your family quality meals.

It may help to set a weekly amount per person to ensure you stick to the initial budget. Also, focus on simple recipes that are easy to prepare and don’t require more than 5 or 6 ingredients. You can use Dinnerly’s menu as inspiration since it uses a similar approach to create affordable meal plans.

Learn to Repurpose Leftovers

When you repurpose leftovers, you help fight food waste and keep your budget safe. However, it helps to learn how to turn them into new recipes since many kids (and adults) don’t really enjoy eating yesterday’s meal.

For instance, leftover rotisserie chicken can be transformed into Tostada Cups or a hearty Chicken and Vegetable Soup. You can also use leftover mashed potatoes to make Shepherd’s Pie or form them into patties for a quick breakfast. 

By getting creative with leftovers, you can stretch your meals further and avoid throwing away perfectly good food.

Practice Seasonal Meal Planning

Seasonal fruits and vegetables are often cheaper and more flavorful than out-of-season options⁵. Plus, if you buy them from a local farmer’s market, you’re pretty much guaranteed to find the freshest and most affordable options.

For example, in the summer, you can take advantage of abundant tomatoes, cucumbers, and berries to create fresh salads and smoothies. In the winter, root vegetables like carrots, potatoes, and squash are perfect for hearty soups and stews. 

Get Extra Help

I already talked about getting the family involved, so this section is about the apps, tools, and cooking utensils that can make your family meal planning a little easier.

For instance, there are lots of grocery shopping list apps out there that you can use together with your family. This way, everyone can add ingredients to the list whenever they have a bit of free time.

You can also look for a meal-planning app, like Paprika Recipe Manager. With this type of app, you can organize your recipes, generate grocery lists based on the meals you added to your meal plan, manage your pantry, and much more. Plus, it syncs recipes, meal plans, and grocery lists across all your devices.

If you want to add some tools that are of help in the real, tangible world, think of a rice cooker or a multicooker (like Instant Pot). You can use the rice cooker to cook rice, quinoa, and other grains, and the Instant Pot works as a pressure cooker, slow cooker, rice cooker, steamer, and more.

The best part is that both require minimal supervision. You can prepare everything, press the Cook button, and go about your day. 

FAQ

How do I get started with meal planning?

Start by creating a master list of meals your family enjoys, categorized by type (e.g., quick meals, slow cooker meals, etc.). Then, set aside time each week, like Sunday mornings, to plan out meals for the upcoming week using that master list. Start small by planning just a few meals at first.

What are some meal planning tips for busy families?

You can start by involving the whole family in meal planning and preparation. Add to this cooking double portions to have leftovers for busy nights. For more, incorporate theme nights (Taco Tuesday, etc.) and 1-pot/sheet pan meals. 

How can I meal plan on a budget?

There are a few strategies you can apply to stay on budget, such as planning meals around affordable pantry staples and seasonal produce, buying in bulk when items are on sale, and repurposing leftovers into new meals.

What tools can help with meal planning?

You can opt between digital tools, such as meal planning and grocery shopping list apps, or between good old tools, like a tear-off meal planner posted on the fridge. The idea behind these tools is to keep everyone informed while centralizing the information in an easy-to-access place.

How do I start meal planning without feeling overwhelmed?

Starting small and keeping it simple is key. Begin by planning just 1 meal a day or focusing on the busiest nights of the week. Creating a master list of meals your family enjoys can also help streamline the process. Documenting recipes, weekly menus, and grocery lists can make meal planning more manageable and less time-consuming over time.

What if I’m not naturally organized? Can I still meal plan?

Yes, you can still plan even if you’re not naturally organized. Using digital tools and apps can help keep everything in 1 place, making the process easier. These tools can store your favorite recipes, generate shopping lists, and help you plan meals without the need for extensive organization. The key is to find a system that works for you and stick with it.

Why is meal planning important for families?

Meal planning helps save time, reduce stress, promote healthier eating habits, minimize food waste, and keep your grocery budget in check. It ensures your family has nutritious home-cooked meals ready without last-minute scrambling.

References

1. https://www.psychologytoday.com/us/blog/financial-matters/202110/why-you-should-write-shopping-list 

2. https://www.goodhousekeeping.com/food-recipes/g26255008/best-grocery-shopping-list-apps/

3. https://www.marthastewart.com/1112123/your-grocery-list-perfect-pantry-and-how-keep-it-perpetually-stocked

4. https://www.foodsafety.gov/food-safety-charts/cold-food-storage-charts 

5. https://www.rd.com/article/seasonal-produce/