Simple tips for weekly meal planning

Why should you plan your meals weekly?

Weekly planning sounds simple and obvious, but it is a challenge for most people. Having all your ingredients at home and your menu set makes the week easier. In addition, you can plan a varied diet that ensures you get the right nutrients. It is also economical and time-saving. There will be fewer impulse buys and better portion control. Best of all, you don't have to go to the store every day.

How to get started with weekly meal planning

When you set aside time to plan your weekly meals, you should start by getting an overview of your family's schedule. Which days do you have little time in the kitchen, and when do you have
the opportunity to make more elaborate dishes? Feel free to note special activities, meetings, or events in the calendar first, so that the meal plan matches the family's rhythm and
everyday life.
Next, create a list of meal suggestions that fit well with the week's various activities. A hectic Tuesday might be perfect for a quick and healthy soup, while a quieter Sunday could be the day to make a delicious and time-consuming stew. Finally, create a clear shopping list based on your meal plan. When you shop once a week, you save time, energy, and money.

Practical tips to make meal planning easier

There are several good tips that can simplify your planning:

Learn a few recipes/methods so they become second nature. This makes
dinner preparation quick. Recipes you haven't made before take longer.

Use seasonal ingredients

By using seasonal vegetables and fruit, you get ingredients that taste better, are more affordable, and are more environmentally friendly. Seasonal dishes also ensure variety and excitement in your meals.

Set aside one day for a big grocery trip

Choose a fixed shopping day where you buy everything you need for the entire week. This reduces the chance of spontaneous and expensive small purchases and gives you better control over your finances.

Cook with leftovers in mind

When you make dinner, think about how the dish can be used in new meals later in the week. For example, a large portion of vegetable soup can also become a quick sauce or a base for a stew the next day. Leftovers can be frozen or used as sandwich toppings for packed lunches, which in turn reduces food waste.

Some recipes can be made in large portions to be used in other dishes:

For example, a large batch of tomato sauce can also become pizza sauce, spaghetti sauce, and soup. Leftovers can be frozen or used in packed lunches/food thermoses, which in turn reduces food waste.
White sauce is a base sauce: with grated cheese, it becomes a gratin sauce, possibly with egg yolks added
White sauce + tomato sauce + water and bouillon = tomato soup

• For example, a large batch of tomato sauce can also be turned into pizza sauce, spaghetti sauce, and soup. Leftovers can be frozen or used in packed lunches/food thermoses, which in turn reduces food waste.
• White sauce is a base sauce: with grated cheese it becomes a gratin sauce, optionally with egg yolks added
• White sauce + tomato sauce + water and bouillon = tomato soup

Example of a weekly menu

Below you will find a concrete example of what a balanced weekly plan can look like:

• Monday: Fish cakes with tomato sauce and new potatoes, raw vegetables, or
  fish cakes with coleslaw and mashed potatoes‍
• Tuesday: Tomato soup with macaroni, hard-boiled egg, and whole-grain rolls
• Wednesday: Ham and cauliflower gratin
• Thursday: Kids' favorite salmon with oven-baked salmon with ginger, lime, rice, and broccolini
• Friday: Breaded chicken or fish with dip and vegetables
• Saturday: Taco night with cauliflower tacos or ground beef and bowls with
  finely chopped favorite vegetables, guacamole, salsa, sour cream, and cheese
• Sunday: Chicken Cacciatore

By varying the week's meals in this way, you ensure a balanced intake of essential nutrients while keeping mealtime enjoyable for both young and old.

Kids' favorite salmon

This dish was previously on the menu in kindergartens before the price of salmon skyrocketed. It is served at many children's ski gatherings and at home. Oven-baking fish is a simple method that can be used in countless variations with any type of fish.

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Sauce
2-3 dl cream (or oat cream) seasoned to taste with lime, soy sauce, grated ginger, garlic, and optionally red chili. Bake in the oven at 180°C for 18 minutes. (This depends on the thickness of the salmon.)
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Cooking method
Place the salmon fillet in an ovenproof dish, season lightly with salt and pepper, pour the sauce over, and place parchment paper around the dish.
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Suggested vegetables
Finely chop zucchini, fennel, and spring onion, sauté in a pan with butter and water, salt, and pepper. Takes about 10 minutes.

Or broccoli/broccolini

Breaded chicken

One of the most popular dishes I have made for children and teenagers is breaded chicken.
Feel free to use a disposable glove to avoid getting sticky fingers

• Use either boneless chicken thighs or chicken breast fillet.
• Cut them into bite-sized pieces, and feel free to pound them so they have an even thickness.
• Use three wide bowls: the first with flour, the second with lightly beaten eggs, and the third with a mixture of breadcrumbs and panko, chicken seasoning, salt, pepper, and grated parmesan, or whatever spices you prefer at home.
• Coat the chicken pieces in all three bowls, then fry over medium heat in neutral oil until golden brown.

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The same method can be used for breading fish fillets. At our house, our favorite side for breaded fish is this vegetable dip.

• 3 dl Greek yogurt
• 1/2 dl mayonnaise
• 2 stalks of celery, finely chopped
• 1 Granny Smith apple, peeled and cored, finely chopped, with a squeeze of lemon juice
• 1 cucumber, seeded and finely chopped
• Salt, pepper, and herbs to taste

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Chicken stew

Pollo alla cacciatore
There are several recipes online. We like the one from Gladkokken.

Summary

Weekly meal planning doesn't have to be complicated. With a little planning and good routines, you get a better overview, less stress, and more time to enjoy meals with your family. Make meal planning a pleasant routine and experience how much easier everyday life becomes when the week's dinners are already decided.