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Easy Meal Plans for Busy Families

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How to Meal Plan With a Cookbook.

by Stephanie

How to Meal Plan With a Cookbook.

My kids used to take swimming lessons at a pool that was attached to a library. We made a point every week of checking out the library (mostly because I love going to the library… but you know it’s important for the kids too).

The cool thing about the library is that there are books of all kinds there. Yes I know it’s a library but many people don’t realize you can find books that aren’t novels. 

Like cookbooks!

One particularly rainy day, we decided to linger a bit longer in the library. The kids were off looking for their books and I found the cookbook section like I do every time I go to the library, and thought:

“Wouldn’t it be cool if I could meal plan right here?”

Many people I speak to on a regular basis find it difficult to find time to meal plan, but there are various ways to do it and it doesn’t always have to be at home it turns out.

One way to meal plan is by using one cookbook.

It can be done with a book you find at the library or one you have in that stack on your kitchen counter you never open or on your shelf collecting dust. 

Cookbooks are more than just pretty pictures!

Every once in a while, I like to plan my meals for the week using only one cookbook.

Here’s how to do it:

Choose a cookbook that has simple recipes. 

If you’re a busy family that needs to get a quick and nourishing meal on the table, don’t choose Mastering the Art of French Cooking, By Julia Child.

A book like this is not going to help you save time. Pick a book that looks simple with simple ingredients. 

I found one that day at the library called Dinner Tonight: Done!, by Real Simple Magazine. I also like Mark Bittman’s Kitchen Express cookbook or my 20-Minute Meals Recipe Book.

Flip through the book to find recipes that you find interesting or that look delicious.

If you’re in the library with your kids (and they’re a bit older like mine… this might be tough if you still have young kids), it’s likely that you have a bit of time to really look at each recipe (wait doesn’t everyone like reading recipes like I do??).

If you’re at home, grab your coffee on Saturday morning, sit down (yes you’re allowed to sit down!) and pick some recipes while listing to some fun music.

I promise this helps the process.

Pick five or six recipes you would consider making. 

Take photos of the recipes you like so that you remember them (unless of course, you have a packet of post-its deep down in your purse, in which case you can tag each recipe page).

Then, whether it’s on a calendar, in the notes section of your phone, or on a sheet of paper, write down the days of the week and assign each recipe to a day of the week.

Be sure to add the page number so you can easily find the recipes when it’s time to cook.

Monday 
Minestrone soup, p.145

Tuesday
Fish tacos, p. 95

Wednesday
Chili, p.25

Thursday
Salmon, Brussels sprouts and salad, p. 34

Friday
Pesto pizza with salad, p. 56

The hard part is done! You now have recipes for dinner for next week! And you did this from a chair in the library! 

Nice.

Now onto the next part:

If you found your book from the library, don’t forget to bring it home!

You’re going to need those recipes unless, of course, you took photos of them but a book is nice to keep handy in the kitchen.

When you get home, go through each recipe one by one and then scour your fridge and cupboards for any ingredients you have on hand.

I cannot stress enough that It’s so important to use up what you have! 

Why?

It saves money and food waste!

Also, don’t be afraid to make substitutions if you don’t have a particular ingredient. The other night I made minestrone soup which called for kale, but I had swiss chard so I used that instead.

If you’re not sure what to use as a substitution, Google is your friend. Search for “what to use instead of kale” or “kale substitutions in cooking”. This works for spices as well.

Next, make a list of the items you need that you didn’t find at home. Put them on a list according to how the grocery store works to make it easier on yourself when you’re shopping. I have a post about that here.

Go shopping! 

Get what you need and nothing more!

Ok, sometimes I realize I need a few extra things I forgot to put on the list, but be mindful of just aimlessly walking through the store.

This is a really good way to spend extra money.

Bring your food home and prep as much as you can.

  • Chop the ends off celery, cut them in half and store in a container covered with water
  • Put carrots in water (even those baby carrots!)
  • Wash greens like kale and spinach, roll them in a tea towel and either store them in a container or in a plastic bag.
  • Freeze bread so it doesn’t go moldy (slice it first!).
  • Rinse berries and keep them in a container lined with a paper towel or a napkin


If you have any extra energy you can start to make a few parts of a meal.

For example,

  • Make the soup on Sunday so it’s ready to eat on Monday.
  • Make the pesto for the pizza and throw it in the freezer for Friday.
  • Chop the Brussels sprouts so they’re ready to roast with the salmon.

The more you do on the weekend, the less you have to do when you get home from work. 

Make time for this and you’ll feel better about it!

That’s it! 

The same process works for using multiple cookbooks, but I like the simplicity of using one cookbook.

Try it next week to see how you like it!


P.S.: Follow me on Instagram to get weekly tips and tricks!

P.P.S.: Get other cooking tips here!


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Follow me on Instagram • @lealoulemonade

***EDIT: These are RAMPS! Oops. But you can still ***EDIT: These are RAMPS! Oops. But you can still read about all the benefits of garlic and green garlic below. Also, you can use ramps in the recipe I gave you!***

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This week I got my first batch of green garlic in the veggie box!⁠
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Green garlic, or spring garlic, is a younger version of the garlic we know well and use in our cooking. It’s milder and can be used in many recipes. You can eat the white and green parts.⁠
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It has a white base like a green onion although it’s a bit bigger and its green stems are more flat than rounded. ⁠
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The younger version of this garlic has the same amazing health benefits as its older version making it an excellent addition to your recipes.⁠
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Not to mention it’s local and can basically be grown anywhere which is fantastic news for our environment.⁠
⁠
Health Benefits of Garlic:⁠
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⚡️Helps to reduce cardiovascular disease and high blood pressure⁠
Garlic’s sulfur-containing compounds can be beneficial to the upper digestive tract.⁠
⚡️We need to eat garlic in our meals at least 2-3 times a week in order to see these health benefits.⁠
⚡️Use it raw and cooked. Raw garlic retains its health benefits more so than when it is cooked.⁠
⚡️Dried garlic doesn’t have the same effect as raw or cooked. Tastes good though!⁠
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⚡️A Quick Recipe: Quinoa (or rice or millet) with Green Garlic⚡️⁠
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Slice the ends off of the green garlic and thinly slice the entire vegetable including the green parts.⁠
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Put a tablespoon of olive oil into a pan and sauté the green garlic for 1-2 minutes. Add quinoa (about 1-2 cups) and stir. Add a bit of salt and pepper and voila! You have a flavourful side dish. ⁠
⁠
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#recipe #springrecipes #simplerecipes
My brother-in-law Steve spent a large portion of o My brother-in-law Steve spent a large portion of our Christmas dinner sharpening my knives. I was so grateful, but also hesitant that I would cut myself.⁠
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When I started cooking with my newly-sharpened knives, I was in awe.⁠
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Sharp knives make all the difference when it comes to enjoying cooking. It's also safer if you can believe it.⁠
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With a sharp knife, you're less likely to push down harder on the knife trying to get it through an onion, for example.⁠
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It just slices through with little pressure. ⁠
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Dull knives leave room for error and slicing fingers (listen, I've cut a few fingers over the years...).⁠
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If you're having trouble enjoying cooking at home, I encourage you to either get a new knife (it doesn't have to be expensive), or get someone to sharpen your knives for you (call a Steve in your area!).⁠
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Take care of them with a little holder and treat them kindly. Having a sharp knife will bring you one step closer to love cooking at home.⁠
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xo⁠
Steph⁠
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#kitchenskills #cookingtips #easycooking #enjoycooking #inthekitchen
Keep Meals Simple Friends! I’ve said this befor Keep Meals Simple Friends!

I’ve said this before: keep your meals simple. 

Pick meals that take fewer than 20 minutes or less to cook so you’re not scrambling during the week to make dinner and keep the elaborate meals for the weekend.

Another idea is to choose a couple of veggies to roast on Sunday that you can use for various meals during the week. 

Roasted sweet potatoes are great with chicken thighs, but also taste fantastic in a frittata or taco. 

Cook once, eat twice (or three times).

Meal planning doesn’t have to be complicated. Keep it simple and nourishing and it get easier over time.

I’m accepting new clients at @onehealthservices! DM me if you’re looking for meal planning and prep help. 

#mealprephelp #mealplanhelp #springrefresh #
Mondays are our busy nights. I have tennis (so fun Mondays are our busy nights. I have tennis (so fun!) and my son has soccer. ⁠
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That's why I make sure to make Mondays an easier night for dinner. ⁠
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Enter salads and bowls!⁠
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Last Monday, I made a salad bowl with arugula, leftover rice, olives, tomatoes, chicken, and feta, and wowee it was yummers!⁠
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By prepping ingredients, the kids can take what they want and leave what they don't want (eh-hem, tomatoes) and we have a meal full of elements that will keep us satisfied and nourished.⁠
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Need meal prep and meal plan help?⁠
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I'm currently accepting new clients @onehealthservices! DM me or visit the link in my profile here @lealoucooks to chat about custom meal plans.⁠
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#mealprep #mealplanning #health #naturopath #virtualappointments #realfood #wholefood #foodmatters #holistichealth #culinarynutrition

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About Stephanie

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Hey! I'm Stephanie. I'm a Writer, Culinary Nutrition Expert and Cooking Instructor helping families cook nourishing meals. Read more about me {here}.

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