How to organize the weekly family menu

Organizing meals for the week may seem like a chore, but it actually helps you save time, reduce stress, and eat better as a family. Planning your menu makes it easier for you to follow a diet that includes all the food groups , in the recommended frequency and quantity, to maintain a healthy diet. It will also help you create a shopping list that is more tailored to your needs and optimize your family finances.

It also allows us to involve children in this planning and promote healthy habits that will last throughout their lives. We give you some simple guidelines to make it easy and practical.

Learn about food groups

Since there is no single food that is complete on its own, except for breast milk for the baby, it is vital to follow a sufficiently varied diet that guarantees an adequate nutritional intake. Within each group, each food is unique and rich in certain nutrients that may not be present in the rest of the foods. Knowing what these food groups are and how often they should be consumed will help you plan your weekly menu.

Regulatory foods

Vegetables, fruits and greens are regulatory foods . They allow our body to use the rest of the food properly. Without them, the body would not function properly.

• Vegetables: eat two or more servings a day (it is recommended that one serving be raw).
• Fruit: Eat three or more servings a day (variety of colors).

Forming foods

Proteins play a fundamental role in many functions of the body. Foods that contain this nutrient are building blocks . They allow the growth, development and maintenance of the structures of our body: muscles, viscera, bones, etc.

• Choose fish and seafood, poultry and legumes.
• Limit your consumption of red and processed meat.
• You also have vegetable options: tempeh, seitan, tofu...
• Remember to eat between 1-2 servings of dairy products daily.

Energy foods

Cereals and starches are energy foods . In this group we find: pasta, rice, bread, potatoes, sweet potatoes, legumes, quinoa, couscous, cereals... They are foods rich in fiber that promote satiety and intestinal transit. They allow the body to function properly by providing the "fuel" necessary to carry out daily activities.

• Remember that it is preferable to choose whole foods.
• Legumes: it is recommended to eat them three or four times a week.
• Nuts: you can eat three or four handfuls a week.

Fats

They can be unsaturated (of plant origin, except oily fish) or saturated (of animal origin, except palm and coconut oil).

• Extra virgin olive oil is the best choice for both cooking and eating in salads.
• Avoid eating saturated fats, butter and margarine.

Accompany children's meals

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The base: the healthy plate model

Following the healthy plate model , and now that you know the food groups, each main meal (lunch and dinner) should include:

• 1/2 plate of vegetables , raw or cooked and with a variety of colors. At least two servings a day (and one of them preferably raw)
• 1/4 of a plate of protein : preferably legumes, fish, eggs and poultry, and occasionally red or processed meat.
• 1/4 plate of carbohydrates . Best whole grains: rice, pasta, potato, bread, quinoa...
• Healthy fats : extra virgin olive oil for cooking and dressing.
• Main drink: water (avoid soft drinks and commercial juices).

It is interesting to consider seeds: pumpkin, sunflower, sesame... Although they are high in calories, the source of vitamins, minerals and healthy fats they provide is of great value.

And as for breakfasts and snacks: they should combine grains (bread, whole grains), a source of protein (dairy products, eggs, nuts) and a fruit.

Knowing what these food groups are and how often you should consume them will help you plan your weekly menu.

How to plan your weekly menu

• Define a pattern: establish a structure that you can repeat (example: Monday, legumes; Tuesday, fish; Wednesday; pasta...).
• Always include vegetables + protein + carbohydrates.
• Balance the variety: alternate types of proteins, colors of vegetables, cereals...
• Make a list of common dishes: choose about fifteen or twenty dishes that you know work.
• Leave room for flexibility: book a more informal, "free" or "leftover" meal.
• Plan your purchase: avoid improvisation, waste and save money.
• Include the family in the planning: what do they like to eat? Involving them increases motivation.

Example of weekly menu

Practical advice

• Shop with the list made from the menu.
• Freeze preparations in portions : lentils, creams, sauce bases...
• Cook extra: if you make rice or legumes, use it for two meals.
• Make it visual: print out the weekly menu and hang it on the fridge.
• Involve the children: choosing the menu, setting the table or preparing a dish.

And remember...

Family meals are about much more than nutrition, they are times to connect, educate and share . The menu doesn't have to be perfect, just realistic, balanced and tailored to your family.