I’ve seen a number of bloggers doing a weekly Monday post about meal planning for the week (known as “Meal Planning Monday”) and thought I’d have a go, mainly as an experiment to see whether I fancy sticking to it and to see if it saves me any effort in thinking or ambling cluelessly around the supermarket during the week.
I’ve never got into the habit of planning meals a great deal in advance, mainly because I’ve not felt the need to: I’m not responsible for feeding a horde of people on a daily basis, I manage to shop and subsist fairly cheaply as I don’t buy much convenience or “luxury” food, AND I have five supermarkets, an organic food shop, a health food shop and the local market all within 200m of where I live. I very much value the flexibility and choices that I have and don’t see compelling reasons to give them up. When I was mostly cooking for one, my substitute for daily meal planning was to cook a big pot of stuff that would last me several days; nowadays, though, I quite enjoy cooking almost every day, partly because there are more often than not two (and sometimes more) of us eating together, and partly because I find it somehow creative and therapeutic.
However, there are things about the day-by-day way I subsist that sometimes bother me. Food waste is the biggest one. While I am, on the whole, really good at using up leftovers and using as much as one can of the ingredients I buy, very perishable foods do sometimes get the better of me, for example dairy products such as cream or yoghurt: while it’s no doubt better for the waistline to use just part of a carton of cream in preparing a meal rather than a whole one, there’s no virtue whatsover in letting the other half go rancid and nasty at the back of the fridge, only to throw it out in disgust some time later. I’ve improved a lot when it comes to yoghurt, but there’s still a way to go yet…
As for fruit and veg, you can only feel smug about the “healthy” content of your shopping basket if you actually eat the stuff… I have to admit that a significant factor here is laziness and the time pressure of going shopping after work, at the last minute: a one-stop-serves-all-purposes trip to the supermarket is often all I can fit in, and the supermarket I tend to find most convenient on the way home sells a lot of its fruit and veg pre-packaged in quantities that are frequently a bit too large. I’d do better to buy hand-selected quantities elsewhere (ideally at the market, in season) for the things I find hard to use up in the bulky pre-packaged quantities – mushrooms and spinach being good examples (and frozen spinach simply isn’t the same). I also need to re-programme myself to take some fruit with me to work – I really don’t have a sweet tooth whatsover and don’t see the point of leaving space for dessert – therefore I find it really hard to get a decent amount of fruit into my diet, except perhaps in very hot weather. I do like fruit smoothies, but I seem to labour under a permanent misapprehension that they are time-consuming and messy to make (stupid, I know, but the lazy part of my mind is the most stubborn, it seems).
Better planning of meals might get me to shop better in this respect, but I’m also hoping it might help me to balance my diet more evenly. If I know I’m having meat, cheese or whatever for the evening meal, I can eat something else earlier in the day. Yesterday, though, I had cheese three times, in an example of particularly poor planning, and the fact that I also cycled nearly 60km still doesn’t excuse that lack of variety, even if it means not all of it will immediately land on my hips. I also find that if I’m feeling tired, uninspired or particularly hungry after a day that has not left much time for eating, I am more likely to go for something meat-based that may also be quite fatty. Normally I have no problem using more white / lean than red / fatty meat and having a good representation of fish and seafood, vegetarian and the occasional vegan meal on the menu, but a bit of more careful monitoring might be a good idea nevertheless.
But anyway, enough sounding off about nutrition and food use: what exactly am I going to cook this week? Here is what I’ve come up with…
Monday: Potato and courgette bake
I bought a pack of five courgettes at the weekend and still have two or three left: I’ll certainly use up two in this recipe, as well as some potatoes that are still perfectly good but have been around for a while. Ditto for a handful of wild garlic leaves: I’m going to blend them with some fresh (home-grown!) sage and a small leftover amount of ricotta to add a bit of sauce to the bake.
Tuesday: Baked chicken breasts with asparagus
There was green asparagus on special offer today and I snapped up a pack as it tends to sell out quickly. It’s great baked in a dish in the oven with a little olive oil, lemon juice and garlic (if I still have a courgette left after tonight, I’ll chuck that in as well), and I’ll simply bake the chicken breasts at the same time. I may stuff the breasts with herbs or marinate them first – I’ll see what’s available. This is a quick and easy dish that is really tasty as well as being fairly healthy (depending what you stuff the chicken breasts with!).
Wednesday: Falafel with pita bread / wraps and salad
I love pretty much anything made with or out of chickpeas, and they’re a great basis for a load of meat- and dairy-free dishes (though I certainly have nothing against combining them with those ingredients, either, and will be doing so here). I made falafel for the first time the other week, having found several recipes that appealed to me because they used tinned chickpeas (something I always have in, as opposed to the dry variety) and were done in the oven rather than fried. I think I used this recipe but added a bit of olive oil to the mixture and then simply baked them on baking parchment. To be served with pita bread or wraps, a Greek-type salad, and a mint and yoghurt sauce. At some point I’d like to find a really tasty vegan sauce as an occasional alternative to the yoghurt-based one, but I don’t like tahini, hummus is too samey as it’s made out of chick-peas, and I don’t much fancy a tomato-based sauce with them. If you have any ideas, please leave a comment!
This will probably be penne, though I haven’t decided on a sauce yet – in all likelihood it’ll be based on tinned chopped tomatoes and whatever fresh vegetables are available – I always try to put plenty of veg in pasta sauce – though possibly with tuna and anchovies, or a small amount of bacon. Whatever it is, it’ll be a fairly simple dish as Wednesday’s and Friday’s dinners will be a bit more fiddly to make.
Friday: Goan Fish Curry
I’ve written before about my love of Indian food, and I was very excited when Dave brought this recipe to my attention. Not only does it promise just the kind of curry I enjoy most – coconutty and hot – but the description talks about all kinds of variants and different ways of preparing the dish. I’m really very excited about trying this and decided that Good Friday – traditionally a fish day – was probably as good a day as any to give it a go.
I’ll probably simply do rice to go with it, plus a raita of some sort, which will use up the rest of the large pot of yoghurt I’ll be buying for Wednesday’s meal (see? I’m getting better).
Saturdays are most frequently a day for entertaining, and as I don’t yet known what is going on, who is around or who will get to do the cooking, I’ll leave this one empty for now.
Sunday: Roast lamb or chicken
I don’t make a big deal out of Easter and definitely won’t be scoffing chocolate all day, but I like the excuse of a special holiday to do a roast dinner. M may want to be in charge of this one and he certainly does a mean roast – I’ll let him decide whether it’s to be lamb or chicken. Whichever of us is chef de cuisine for the day, I think it’s more or less a given that we’ll have the baked/roast potatoes out of the Hamlyn Herb Book (whole potatoes sliced almost through at ~3mm intervals, brushed with olive oil & sprinked with rosemary and sea salt before roasting about an hour in the oven) and something green on the side.
How do you plan your meals, and what are your main challenges when it comes to trying to make sure you’re eating a healthy and balanced diet?