Meal Planning For Families 101: Shopping List + Tips
If your weeknights are a blur of soccer practice, homework, and figuring out what’s for breakfast, lunch and dinner again, you’re not alone! That’s where meal planning comes in. It’s a simple tool for families that want to stress way less over meals so they can focus on spending quality time together. A little planning goes a long way in making grocery trips more efficient. Let’s get into how you can get started and turn meal prep into your newest secret weapon.
Benefits of Meal Planning for Families
Meal planning isn’t just about food—it’s about creating space in your schedule for the stuff that really matters.
- Saving Time and Money: Knowing exactly what meals to make can help avoid endless trips to the grocery store or those “grab whatever” moments that lead to impulse buys. Planning ahead can help you use up ingredients across meals and potentially save some $$$ too!
- Reducing Food Waste: Have you ever bought a bunch of veggies with good intentions… only to toss them a week later? We get it. Meal planning ensures that everything you buy has a purpose, meaning less food in the trash and more delicious meals on the table.
- Encouraging Better Eating Habits: A plan in place can help with making it easier to include more balanced meals and better-for-you snacks (like GoGo squeeZ®) that satisfies your snack cravings. No more last-minute fast food—just simple, purposeful snacks that you can feel good about serving.
Getting Started with Meal Planning
Not sure where to begin? Start small and build a plan that fits your family’s needs.
Assessing Your Family’s Dietary Needs and Preferences
Start simple! Remember the important stuff:
- Allergies (nuts, shellfish, etc)
- Dietary restrictions (gluten-free, dairy-free, etc)
- Favorite go-to meals
- Foods your kids love (or refuse to touch!)
Meal prepping is all about what works for you and the fam!
Planning Your Meal Prep
Choosing Recipes
Stick to simple, family-friendly recipes that you know everyone already enjoys. Bonus points for meals that use overlapping ingredients, like using chopped veggies for both stir-fry and tacos, or roasting extra chicken for salads the next day.
Creating a Grocery List
Divide and conquer your grocery list by separating it into categories to make shopping a no-brainer. Here’s a handy breakdown:
- Produce: Fresh fruits, veggies, herbs
- Dairy: Milk, cheese, yogurt
- Dry Goods: Rice, pasta, lentils, cereal
- Proteins: Chicken, eggs, tofu, beans, nuts
- Frozen Foods: Veggies, berries, fish
- Packaged Snacks: Granola bars, crackers, GoGo squeeZ®
- Beverages: Juice boxes, milk, water bottles
- Pantry Staples: Spices, olive oil, peanut butter, flour
Shopping Tips for Meal Prepping
Buying in Bulk
Stock up on pantry staples at warehouse stores or bulk bins—especially if you’ve got a bigger crew to feed. Getting items like rice, beans, and oats in bulk can help stretch your grocery budget.
Finding Sales and Discounts
Keep an eye out for weekly flyers, digital coupons, and store loyalty apps. Even a few dollars saved per trip adds up over the year!
Shop Shelf Stable Snacks
Need snacks that are yummy, satisfying, and don’t expire in days? Shelf-stable snacks like GoGo squeeZ®, trail mix, and granola bars are awesome options and can help you save time. Throw them in lunchboxes, pack them for a road trip, or give them to the kids for a quick after-school snack.
- GoGo squeeZ® Fruit Blend Snacks: Our OG pouch is the ultimate snack for the whole family and a great on-the-go convenient snack!
- GoGo squeeZ®YogurtZ: A blend of tasty yogurt and fruit makes for a great on-the-go snack — no need for refrigeration.
- GoGo squeeZ®Fruit & VeggieZ: Want to incorporate more veggies in your kids’ snack time? Sneak them some in the form of veggies blended with fruit! It’s ideal for picky eaters.
Storing and Reheating Prepped Meals
Tips for Safe Food Storage
- Use airtight containers to store your meals and prevent spills.
- Label everything with the date and meal name—you’ll thank yourself later.
- Organize your fridge with older meals up front so they’re eaten first.
Planning & Packing a Lunch Box
Prep lunch items in batches—like chopped veggies, sandwich fixings, and fruit. Use compartmentalized containers (think bento-style) to keep everything neat and easy to grab on busy mornings. Include a source of protein, grain, fruit/veg, and a fun snack!
Meal planning doesn’t have to be perfect—it just has to work for you! Whether you’re planning three dinners a week or mapping out every bite, the goal is the same: more peace, less stress, and happier tummies. Happy meal prepping, and don’t forget the GoGo squeeZ® ;)
Find more ideas for lunchboxes, activities for the whole family and more from The squeeZ blog.
