FREE Meal Planning Course--Lesson #1

​© T.B. Cooper

****Sorry I was late, family was over for our monthly Birthday gathering... Plus, I wanted to make sure this was/is as close to perfect as I can get it. But, it is still Sunday here, on the West coast... just saying ;)

Okay, so...

Meal planning/prepping makes sense in this crazy hectic world we live in.
Many people already do this, and a simple search online, will lead you to thousands of brilliant folks doing it and very kindly sharing that info. But let me save you some time… Here are five clever sites to show you some of the Meal Planning Techniques that many others are using right now.

My Meal Prep Sunday

New Leaf Wellness

Mommy Savers
​
Richly Rooted

Meal Planning Magic

Now, I promised you something different.

And different, you shall have.

But – where to start?
............………?    ​..............……!

Okay, the other day when I announced this Meal Planning Course, I told you to print out the Cover Sheet and Spine Label, and to grab (at least 12) tab divider thingies, for your new Meal Planning Binder. Which hopefully you currently have it--a (Clear-View) Binder, ready to go.

If not, we'll wait 'til you catch up....
.........
(Download them below, if you didn't get a chance to)vvv
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mealplanningbindercover_tbcooper.pdf
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mealplanningbinderspine_tbcooper.pdf
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……...................................................................Ready now? Good. 

So I had suggested 12 dividers (at least) so you can keep track, month by month or (better yet) plan your Meals & Budget,
​months in advance! Either or, I think 12 tabs for 12 months is a good start.

So go ahead and label the tabs. January through December.

Done? Okay, moving on…

**I would add, that you'll probably want five or six more tabs, and as this course progresses I'll explain why.

Before you go yelling me, just accept it. People are different, and like doing things a certain way. You might decide you will use other binders/folders for the other sections I'll discuss, or  some of the “worksheets” you might want to just keep in the side pockets of the binder. So you never know.

​Also, you might want to punch three holes in a standard sized manila envelope and label it “receipts” if you need a spot to put them, or have a desire to keep them… and stick the envelope in the binder. It's not what I do, but you may want to.

Okay. So, here is your first “lesson,” which is your basic “How to plan with a calendar, all of your meals,” lesson...
This will be/might be pretty similar to other Planners, by the way… just so you know, but I have to start from the beginning, in case there are viewers who are just getting introduced to Meal Planning/Prepping.

*Below, you will see five forms to print out. 4 are calendars, 1 is a Weekly Meal Planner 

​*Download/save them ALL to a safe spot on your computer.

mealplanningbreakfastcalendar_tbcooper.pdf
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mealplanninglunchcalendar_tbcooper.pdf
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mealplanningsnackcalendar_tbcooper.pdf
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mealplanningdinnercalendar_tbcooper.pdf
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weeklymealplanner__tbcooper.pdf
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*Since next month is November, starts on a Tuesday, and ends on a Wednesday, print out all four Calendars
(you'll do this, regardless of the month, each month)
and print
five of the Weekly Meal Planner (one sheet per week of the month you're planning for).
​
**NOTE: the 1st 4 Worksheets need to be PRINTED in "Landscape," & the last one needs to be PRINTED in "Portrait."
​If your Printer for PDFs isn't already marked to 'Auto portrait/landscape' be sure to check the orientation BEFORE PRINTING.
Also, select 'Actual Size' as opposed to 'Fit," that way you have a bit more writing room.

The 4 Calendars

*All four calendars are NOT DATED, but are labeled for the days of the week, with (my) meal category for that particular day.

***** BTW, if at any time you do not like my “choice” for the day of the week, you can – like I do when I want to change a form option – use whiteout tape, and write what you'd like, instead. I am really addicted to whiteout tape,
just FYI (here's a great deal on Amazon, this is what I buy).
Or, until there are too many requests, for now, just Contact me – I'll gladly change the meal options per your request,
​ONE TIME so make sure you are clear and concise, and thoroughly well researched in your options.
****I suggest whiteout for at least three months, before you're absolutely sure.

*Now, date your Calendars and Weekly Meal Planner accordingly. There are little squares at the top right corner of each day on the
Meal Planner, to write the date in, but on the Calendars I just write them in, freestyle (also in the upper right-hand corner of each day).

​*I suggest for the time being, you use my suggestions for meals, and fill in the days with the appropriate (what you like) versions of the choices.

Let's start with Breakfast.....

Breakfast has these options:

• Casserole/French toast
• Muffin
• *Cold Cereal
• Muffin
• *Cold Cereal
• *Oatmeal
• Pancakes or Waffles

*For these options, I just write (“) in the days beneath them, because these are days the kids/family get to pick what they want from store-bought cereal and oatmeal (Gasp! Don't worry, you can buy organic or cardboard – that's all your choice).

• Casseroles
• ​French Toast
• Pancakes
• ​Waffles

>For these, I like to alternate the choices, one week this – one week that, but I also take into consideration what is for breakfast on the weekend that my family will be staying over… Also in respect to whose birthdays we might be celebrating, and what are their preferences..etc.

>For recipes, you can Google them, go to allrecipes.com, or visit Pinterest. Here's a link to my Pinterest Breakfast Board. And a link to my Allrecipes Profile. (Although, I'll admit--even though I've had an Allrecipes account for MANY moons, I have poorly added to it, but some of MY FAVORITES are on there...)
​
And here's a few great Sunday Breakfast Ideas…

Crunchy French Toast
Overnight Praline French Toast
Breakfast Lasagna
Biscuits & Gravy Casserole
................................................................................

*For Muffins – again, check out some recipes.

​**But, I also have some “tricks” that I'll cover in a semi-later lesson (since I don't do store-bought muffins). So for now, just fill in what you like/what your family likes.

Breakfast Muffins with Extra Berries!

Melting some butter on those berry muffins!

All ready to eat, Extra large Muffins and Mini ones for my Grand-baby!

Okay – The Lunch Calendar

Most of this calendar gets filled up with (“)'s. Soup options are usually Top Ramen (sorry, but we LOVE Top Ramen, but almost always it's only an option one or two times a month), or canned homemade soup. Leftovers are ALWAYS for lunch. Period.
*Except for my husband, who gets “special” lunches – with sandwiches, wraps, stuff for dipping, etc. (jerk).

1x/week a wrap is an option.
1x/week a sandwich is and option.

Wrap choices are either – chicken salad, tuna salad, or egg salad – in a tortilla.
Sandwiches are fair game – lunch meat, tuna (if it wasn't in a wrap this week), PBJ etc.

So basically, I only “write” in the wrap choices, again, alternating the choices between: chicken salad, tuna salad, and egg salad.
​All other columns, are filled with (“)'s.

Lucky Charms Cereal Bars for St. Patrick's Day.

The Snack Calendar (2 snacks per day)

The Snack Calendar gets a lot of (“)'s, also.
Only the Cereal Bars do I fill in.
(And you'll notice, that Cereal Bars come after Jell-O/Pudding/Applesauce days so that they(my family members)
get only one Cereal Bar and one J/P or A)
The choices for cereal bars include: Coco Krispies, Fruity Pebbles, Rice Krispies, or Honey Bunches of Oats, & sometimes a Seasonal Cereal.

When fruit or yogurt is the available choice, they have a variety of different yogurts to choose from and/or
a banana, apple, orange, or whatever seasonal fruit is available.

When it's Jell-O/Pudding/Applesauce, I have my daughter make both the Jell-O (generic/store brand)and pudding, and fill small containers with them. I myself, dump a jar of applesauce into small containers as well, and all of it stays on the lower shelf of the refrigerator. This also helps out with snack options for my husband, when I make his lunch.

Chips – I buy one bag a week of 20 snack sized chip bags – everyone gets two bags each. This is probably one of the ONLY things I buy that is a Main Brand...

Sausage & Cabbage

The Dinner Calendar
For now, start brainstorming what kinds of food you'd like to have for your dinner meals next month.

***Bonus (-ish) here is a list of some meals I make for dinner, to give you a few ideas…
​
(You'll see we use more Rice than Noodles etc. & we eat A LOT of Cabbage, I'll explain in a later lesson, why)

Ground Eggplant & Sweet Potato Noodles

​Casseroles
Broccoli Chicken & Rice Casserole
Beef Mac & Cheese Casserole
​Chicken Enchillada Casserole
Chicken Tetrazzini Casserole
Chili Dog Casserole
Cowboy Casserole
Meatball Marinara Casserole
Meatball Sub Casserole
​Mexican Lasagna
Philly Cheesesteak Casserole
Ravioli Bake with French Bread
Seafood Lasagna
Shepherd's Pie
Sloppy Joe Casserole
​Stuffed Cabbage Rolls
Tuna Casserole
Chilis
Beef Taco Chili & Rice
Black Bean Corn Chili
Chicken Taco Chili & Rice
Chicken Tomatillo & White Bean Chili
Shrimp Cajun Chili
Soups & Chowders
Beef Vegetable Soup
Cabbage Soup
Chicken Fajita Soup
Chicken, Corn & Potato Chowder
Clam Chowder
French Onion Meatball Soup
Hearty “Everything” Soup
Meatball & Spinach Soup
Non-Creamy Tomato Soup
Potato & Onion Soup
Shrimp Wonton Soup
Split Pea & Sausage Soup

​Main Type Dishes (Meat, Starch Veggie)
Beef Roast with Carrots & Potatoes
Beef, Cabbage & Noodles
Bourbon Pork & Rice
Cat Yetis(Ground Beef-Patties), Mashed Potatoes & Veggies
Chicken, Broccoli, Cheesy Shells
Chicken Pot Pie Biscuits
Corned Beef & Cabbage
Fajitas
Ghetto Pylamani (Frozen Raviollis cooked like Pylamani)
Greek Turkey & Zucchini Meatloaf Muffins
Ground Eggplant & Sweet Potato Noodles
Hawaiian Pork(or Spam) Cabbage & Rice
Honey Sesame Chicken & Rice
Italian Chicken Pasta or Rice
Lemon Pepper Chicken & Rice
Lime & Cilantro Chicken & Rice
One Pot Pasta (Vegetarian)
Orange Chicken & Rice
Pork Carnitas
Pork, Sausage, Cabbage & Rice
Pork(or Beef) Stroganoff
Salisbury Steak Meatballs & Rice
Salmon Asparagus & Rice
Salmon, Rice & Veggies
Sloppy Joe's
Swai, Rice & Baked Cabbage
​Teriyaki Chicken & Noodles
Tilapia, Broccoli & Rice
Sandwiches
French Dip & Au Jus
Barbecue Pork Sandwiches
Ground Chicken Burgers
Ground Pork Burgers 
Salmon Burgers
Tuna Burgers with Steamed Green beans

*When you're done with your calendars, fill in the corresponding meals with their matching letters on the Weekly Meal Planner Sheets…
Breakfast=B
Lunch=L
Snack=S
Dinner=D

vvvvvv^^^^^Examples ^^^^^ vvvvvv

Um...

I'd like to point out something SUPER IMPORTANT right now.

The next two months are (usually) the most expensive when it comes to food. You have Thanksgiving/Christmas/Hanukkah/etc....
family over – parties – holidays – etc.etc. etc.....

Now may not be the best time to learn how to “Meal Plan.” Especially when you might end up eating mac & cheese for the next month or two, just so you can have enough money for the festivities… I'm just pointing it out, so you'll keep that in mind. I'd hate for you to start this, feel like it's harder to do than you thought, and end up going greatly over budget etc. etc. and then on top of that-- end up giving up,
before you really ever get started.

What I'd like to see you do, ideally, is learn EVERYTHING you can from this course. Get all your ducks in a row, so to speak.
Then, from January on – Meal Prep the Hell out of your life.

New years are perfect for New habits.

I told you, I plan my year in advance.
​
Anyway, it's so much easier to learn from someone else's mistakes, than having to waste your time making the same ones, yourself.

Of course, you can still go through with this, right now, and succeed.

Just stay with me, okay?

(Of course, I did include pictures of what my November Plan looks like & you can copy if you want, I don't mind.
​And just FYI, my family has been getting together on Saturdays for Thanksgiving for a few years now,
so that's why my November might seem a bit weird. 
Also note: Thanksgiving "Day" Meal is NOT accounted for on the lists....
that, I can do a separate run through Menu/Grocery List, if you want?

Actually, I think I will. In fact, I will post my Menu & List around the 11th-ish, so be sure to watch for it!)

Also, now that I think about it, I think I'll go ahead and just post my Meal Plans, so you can see them as I go along, since I do them every month, regardless...

AND…
PLEASE, PLEASE, PLEASE – do not move ahead! I HATE having to answer questions that I haven't covered the material for yet. I'm the same way when home-schooling my kids. So please be patient. We'll get there. I promise!

Alright, here's a Recap –
Your “Assignment” is to have ALL of the following, done by Thursday, the 27th...
or whenever, it's not like I'm grading you or anything! LOL.

*Label tab dividers (possibly buy a few more)

*Download/save the Calendars and Weekly Meal Planner

*Fill in dates on the worksheets and fill out meals/ideas for November

*Fill out ONLY the Menu Side of the Meal Planner Sheets(the rest of the sheet will be covered in Lesson #2)

**Meet me back here, on Thursday the 27th, for Lesson #2 (How to Make a Grocery List--Like, the best-est list EVER) &
Lesson #2.5 (Meal Prep Kitchen Necessities)

and,

If you have any questions, please contact me.
& YES, I will post/share recipes as we go along, but if you have a request of something you saw on here, again... Contact Me.

**One more thing... I've got two Halloween Giveaways, that I'm helping to share/promote for some fellow authors
(Sharon Hamilton & Brandy Nacole), so before you leave, why don't you check out the verbiage on them
& possibly enter for your chance to win some FREE e-books and other cool stuff!

**Clicking below might financially benefit me if your click becomes a purchase.
​Below link is an Affiliate Link. Just FYI.