Enough of suffering! The drama of standing in front of the refrigerator is over and asked with anguish: “What can I eat today?“Or worse,”What to cook in the week?“.
If meal planning seems to you an impossible mission, grabs pencil and paper that I am going to teach you the definitive method to assemble a Weekly menu Balanced, to your liking and, most importantly, easy to sustain.
This is the system to create a Weekly Meal Plan that really works.
About this infallible method for your weekly menu
(in 4 steps)
Organize your Menu for the week It doesn’t have to be a headache. With these simple steps, you will have a master plan that will save you time, money and stress. Come on!
Step 1: Your master list of 12 varied dishes for a weekly menu
The first thing is first. You’re going to make a list of 12 dishes that are your “lifeguards”those that come out of taquito, which you prepare when you say “I don’t know what to cook.”
It does not matter if they are super elaborate or simple chicken legs of the super. The key is that they are varied dishes That you already like your family and are easy to do.
The goal is to create a base of Easy recipes that you already dominate, ensuring variety in your Weekly meal menu.
Paulina’s list (to inspire):
- Milanesas
- Vegetable medallions (key to adding vegetarian recipes to your week!)
- Pastas
- Salad fish fillet
- Empanadas
- Potato cake
- Guiso (ideal to have economic and surrender recipes)
- Casera pizza
- Complete salads
- Vegetable cakes
- Waks
- Rice with “things”
Now it’s your turn! Leave everything you were doing and arm your own list. It is the most important step.
Step 2: The time of truth – Towards a healthy weekly menu
Already with your list of 12 dishes in hand, we are going to make a small analysis to think about our weekly menu.
I am not going to tell you what to eat, that’s what your nutritionist is, but I will give you the key questions for your menu to align with your goals and become a real healthy menu.
Key questions to improve your list:
- Do I like how I am eating? Be honest. Does this list represent you or would you like to change something?
- I want to eat healthier? If the answer is yes, you can think about how to improve these dishes (eg, add more vegetables, change fried by oven).
- Is there any food group that I lack? Look at it carefully. Do you have enough protein? And vegetables? Are you missing legumes?
- Is there anything I would like to eat and you are not on the list? You may want to incorporate more fish, more salads of green leaves or nuts. Write it!
- Is there anything more? Maybe you notice that there is too much red meat or many fried. It is time to balance.
This exercise gives you a panoramic view of your diet and allows you to adjust it to create the healthy and economical weekly menu Perfect for you.
Seguime on Instagram (here)
And on YouTube that I upload new recipes every week (click here)
Step 3: From the list to the menu for the week
Now comes the magic. We are going to transform that list of 12 dishes into a Weekly Meal Plan that is repeated throughout the month.
I divided your list of 12 dishes into 4 groups of 3. Each group corresponds to a week of the month. Chan! It’s four weeks!
“But, Paulina, I eat more than three times per week!” Of course! And therefore, the trick is Plan 5 main meals a week. Wanting to organize the 14 lunch and dinner is the recipe for failure.
How do we do it?
- Every week 3 plates correspond to your master list.
- To reach 5 meals, simply I repeated 2 plates that you like or that they are easy to do in quantity. (Do you know someone who would complain about eating Milanese twice?
I assure you that if you have 5 meals organized, the rest is ordered alone. You are going to repeat much less than you think. This method is so effective that you will feel as if you had your own food!
New How does the Paulina Kitchen Menu work?
If you don’t want to worry more about daily meals, you can Participate for free of 15 -day test of Paulina Kitchen weekly menu.
- How does it work? Subscribe and you will be part of a weekly menu with a super simple modality, to Simplify your stay in the kitchen.
Start your free test now!
Every Friday, we enable the following week so you can take advantage of the weekend advancing or preparing some recipes. Within your user, you will have two weeks of weekly menu to help you plan your meals in advance.
In each week of the weekly menu you will find:
- Tips Meal Prep, so that you take advantage of the recipe and always have something saved.
- Paulina tips and easy recipes, for more flavor!
- The star dish of the week, that I recommend that you do not miss because I love it.
- A new flavor, to be encouraged to try something out of the usual.
- Vegetarian recipes to replace the dishes that carry meat (some change ingredients, others are completely different dishes)
- Preparation time and portions of each dish, so you can calculate how long and what food you will use every day.
Every week you will find Two shopping lists: One for those who eat everything, and another for those who are vegetarians. Thus you can see in a personalized way the purchases that fit your tastes (and if one week you dare not to eat meat, it will be easier to adapt).
Can you imagine a world where you don’t have to think “what we eat today” every day of your life? Well, this subscription meal plan makes it possible and it will also help you to be more organized in the kitchen, so you will enjoy much more about cooking to stop being a torture to make a cake. Prob it and tell me!
Subscribe by clicking here and enjoy the first 15 days of free test.
Step 4: The supermarket list for a weekly menu with economic recipes
With you Weekly menu Defined, the next step is logical and revolutionary: assemble the list of the supermarket! This is key for your economic recipes They really are.
That of going to “see what there is.” Now you go with a plan.
For each dish of the week, ask yourself:
- For Milanesas, what do I need? Meat, eggs, breadcrumbs …
- Do I have eggs? No. I write it down.
- I have meat? Yes, a frozen. Perfect, I don’t buy!
Doing this guarantees that you will only buy what you need, saving money and reducing waste.
Bonus: The weekly menu at a Pro -Meal Prep level for victory!
Do you want to take your organization to another level? I throw you a challenge: I chose two dishes per week and do meal prep. That is, you cook these easy recipes on the weekend and keep them in the freezer in portions. Thus, those days that you have no time or desire, you just have to get, heat and enjoy your homemade food.
With this system, you not only have a plan, but you have the food ready by waiting for you. Easier impossible!
Source: www.paulinacocina.net
