Meal Planning Toolkit: Dinner
Here are some ways to keep your sanity in the kitchen/dorm, when thinking about making meals that are easy and satisfying!!
Dinner Meal Planning Tips:
Plan at least 2-3 dinners per week, then expand on that. Create a rotation of different cuisines you like; Italian, Asian, French, South American, Indian, Mediterranean or Fish/Seafood, Poultry, Beef, Pork, Vegetarian.
Pick one item from each category, add herbs, spices or a sauce and voila, you have a meal!
| GRAIN | PROTEIN | VEGETABLE |
|---|---|---|
| Rice (brown, wild, white) | Poultry (chicken, turkey, ground chicken or turkey) |
Green beans |
| Pasta (whole wheat, white, rice, quinoa, edamame, spaghetti squash etc) | Pork Chops, Pork tenderloin | Asparagus |
| Potato (Sweet potato, white, purple, red) | Beef (steak, ground) | Broccoli |
| Barley | Fish or Shellfish | Cauliflower |
| Quinoa | Lamb | Summer Squash/Zucchini |
| Bulgar | Nuts, seeds, nut butter | Mushrooms |
| Squash (Acorn, Butternut) | Beans (pinto, kidney, black, garbanzo, hummus etc) | Greens (kale, collard, spinach, Swiss chard, mustard, cabbage) |
| Corn | Tofu | Sugar snap peas, Snow Peas |
| Peas | Seitan | Tomatoes |
| Bread/Rolls | Meat substitute | Carrots |
PRO TIP: Roasting Veggies
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Preheat oven to 400F degree oven
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Place veggie on sheet pan lined with parchment paper
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Drizzle with oil of choice and seasoning (or just salt and pepper)
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Roast for 15-20 minutes depending on the veggie (potatoes take longer than broccoli)
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Make sure items are close in size so they cook evenly
Herb and Spice Combinations for different types of cuisine:
Italian: Garlic, onion, basil oregano
Asian: Ginger, five spice, garlic, scallions
French: Tarragon, mustard, chive, chervil, shallot
South American: chili peppers, lime juice, garlic, cilantro
Indian: Ground nutmeg, fennel, coriander, cinnamon, curry
Mediterranean: Oregano, thyme, pepper, coriander, onion, garlic
Sauces and Flavoring Agents:
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Balsamic Vinegar
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Cilantro and lime juice
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Flavored Oils: olive, sesame seed
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Salad Dressings: ranch, green goddess
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Tzatziki sauce
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Marinara sauce
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Jarred Pesto
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Hummus
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Hummus sauce idea: 2 tablespoons hummus mixed with juice from ½ a lemon and a little water until smooth
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Rubs & Marinades: bbq sauce, teriyaki sauce
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Salsas: Chunky mixtures of vegetables and/or fruits and flavor ingredients
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Relishes: pickled items like pickled onions, ginger or veggies
Some Examples:
Rice + shredded chicken (store bought rotisserie) + roasted cauliflower + green goddess dressing
Roasted Sweet Potatoes + canned chickpeas (rinsed and drained) + roasted broccoli + Hummus Sauce (see above)
Cooked pasta noodles + beef slices + mushrooms and bell pepper slices + teriyaki sauce
Whole grain cooked pasta + canned white beans (drained) + Spinach + Pesto Sauce
This is another example of what we like to call component cooking.