To avoid wasting meat, fruits, vegetables, dairy, and more perishable food items, careful meal planning for the week is key. In addition to being good for the environment, getting into the habit of planning helps reduce the stress that inevitably comes from those rushed Monday mornings, busy Tuesdays, exhausting Wednesdays… Here are ways to easily plan your meals for the next few days.

The weekly flyer: a meal-planning starting point

For an economical solution to meal planning, start by consulting your weekly flyer and use it to guide your purchases for all your lunches and dinners for the week. Consider each family member’s preferences. Obviously, you can’t please everyone every time, so try to make each person happy throughout the week.

Themed days: let the fun begin!

Add some diversity and joy to your menu with themed evenings every week! For example:

Monday: international night (think world cuisine classics, like Mexican, Middle-Eastern, Asian, Indian, etc.);

Tuesday: incredible pasta (switch from good old spaghetti with nonna’s Bolognese sauce to pasta and broccoli Alfredo);

Wednesday: spotlight on Quebec (make some classic comfort dishes, such as Shepherd's pie, poutine, hot chicken sandwiches, pea soup, etc.);

Thursday: time for chicken (cook it whole in a roasting dish, with potatoes and carrots, or try a variety of recipes made using chicken breasts, legs, or thighs);

Friday: pizza party (try different versions, from the classic pepperoni and cheese to the vegetarian pizza . . . with gluten-free cauliflower crust).

Lacking inspiration for your weekly menus? Write down your family’s favourite recipes on little pieces of paper and pick one out of a hat!

A well thought-out weekly planner!

Write down your lunch and dinner ideas for the week in our downloadable and printable weekly planner! This tool was created to help families and couples. Plus, it features tips to help you save time and money!

The TADA! meal planner to the rescue!

Wondering what to make for dinner? What if we told you we had a super efficient way to plan your weekly menu based on the products on sale? The TADA! tool, available in the IGA mobile app, features healthy, delicious recipes each week, made using the meat, fruits, veggies, and other food on sale. That’s one less thing for you to worry about!

Your grocery list: a fool-proof checklist

Before heading out to the grocery store, take stock of what you have in the pantry, fridge, and freezer. This will prevent you from unnecessarily buying things in double.

If you like to keep things simple, you’ll love the IGA app, which lets you make a personalized grocery list directly on your phone or tablet, and organize your items according to the different departments in the store (produce, deli counter, bakery, sauces and vinaigrettes, dairy, etc.) to make things easier for you. You’ll no longer be running around back-and-forth in the grocery store because you forgot an item!

Pstt! Choose versatile products that are included in a variety of recipes, such as chicken, ground beef, pepperoni, lentils and other legumes, pasta, rice, tofu, cheddar or mozzarella cheese, carrots, celery, potatoes, Quebec apples, etc.

Also keep in mind that fresh meat needs to be cooked quickly (check out this chart to learn more on their storage). Plan to make your meat recipes for the days following your grocery trip rather than saving them for the weekend.

Get the kids involved!

It’s never too early to get the kids involved in meal planning. Ask them what they want to eat and, once you’re at the grocery store, tell them the ingredients needed to make their favourite meal as you place them into your shopping cart. Also ask them questions like: What do we need to make vegetable pizza? What spices are needed to make tacos? Your kids will become invested in the meal. And who knows, they might even want to help you cook!

Calculating quantities: an essential step for preventing food waste

Once you’ve decided on your menu, calculate the amount of perishable items needed. Is one pound of ground meat sufficient for making stuffed cabbage for yourself, your significant other, and your two teenage children—would two pounds be too much? How many peppers do you need to make your fajitas? Should you double up your pad Thai recipes to have extra for lunch the next day? If you want to avoid waste, this step is a must. 

Meal prep techniques to limit waste

There are many techniques to prepare meals easily and efficiently so as to prevent food waste. Here are a few.

Meal prep

Very trendy right now, meal prepping consists of preparing the week’s lunches and/or dinners in just a few hours over the weekend. This helps save a ton of time during the week and makes it easy to pre-portion as well. The result? No leftover food in the compost bin!

Assembly cooking 

A combination of improvisation and planning, assembly cooking is appreciated for its unprecedented simplicity. Cook a protein, one or more veggies (or simply cut them if you want to eat them raw), and a carb, and you’ll have a complete meal in just minutes—simply add aromatics, sauces, spices, vinaigrettes, pesto, etc. This method is a great meal prep option.

Stews, sheet dishes, and other one-pot meals

No dishes—well, almost! All the ingredients for these meals are cooked in the same recipient. Imagine not having to dirty two pans, a pot, and a gazillion utensils for just one meal! To prevent all waste, opt for recipes that freeze well.

The freezer: your anti-waste ally

How wonderful! You open your freezer to find a meal there just waiting to be reheated . . . a true Godsend when you’re pressed for time! Another great reason to make large batches to be frozen in an airtight bag or container intended for this purpose.

Your freezer is also great for stocking up on food when it’s on sale—think meats, fruits, vegetables, and cheeses, which can keep for weeks, if not months, in the freezer. To learn more about freezing techniques, check out this article.

The benefits of meal planning, in short 

To summarize, planning your menu helps to prevent impulsive, unnecessary purchases, allows you to cook what you already have on hand, and ensures you only buy the amounts needed. This translates to less waste (or better yet, none at all!), less stress during the week, and more savings, too!