Coming up with a healthy menu and grocery shopping for it takes SOOOO long.


Not!

OK, I know no one thinks they have time to come up with a menu and while I agree that I'm lucky to have a little down time spread through the day at work where I can do that, it's NOT rocket science and it's not carved in stone.  It takes me maybe hour and that's including glancing the grocery store sale flyers and comparing what coupons I have.


Let me just say, I *HATE* grocery shopping and I mean hate it with a burning passion so I only go twice a week.  I have a list, I stick to it, and I try not to look up until I'm out of the store and in my car.


I used to always try and plan a month of menus in advance and I just can't do that. I like to shop the sales and I can't do that a month in advance.  Also, I may feel like eating all Italian when I make up the menu but in two weeks I might be on an Asian or a Mexican kick.


So, I'll start building my menu (as I write this).
This week I know that Safeway has roasting chickens on sale for .88 a lb.  SUPER deal because now 1 chicken lasts me between 8 and 10 meals.   That's almost the entire week's protein for only 5.50.  Add to that some veggies and I'm done! 


Safeway ALSO has mushrooms on sale.  GOOD, 'cause I've been craving some cream of 'shroom soup and the canned stuff is way to high in sodium.  Also, I LOVE quiche so I can whip up a no crust 'shroom and swiss quiche.


I always start with the 'main dish' because it dictates the sides to me.  I don't want to do anything crazy like mix roast beef with peas....Usually I just like my veggies steamed with a little Smart Balance on them so I can just write "Veggies" in my menu and see what's on sale when I stop in the store.  Unless I'm making something that requires (at least in my mind) a specific vegetable. Like roast beef and GREEN BEANS! 


When I'm done jotting down the menu I email it to myself, so it looks like this:




6/5 Tuesday   Lunch - Tomato Soup/ Slice Cheese Toast
                      Dinner- Roast Chicken Breast/ Veggies


6/6 Wedensday Lunch - Roast Chicken Breast/ Veggies 
                         Dinner- Mushroom Soup/ Salad


6/7 Thursday  Lunch - Chicken Breast wrap
                       Dinner- Mushroom Quiche/ Carrots& Celery


6/8 Friday    Lunch - Chicken Wrap (moving on to the leg/thigh meat)
                    Dinner - Mushroom Soup / Whole grain toast


6/9 Saturday  Lunch - Mushroom Quiche/ Carrots& Celery
                     Dinner- Mushroom Soup/Salad


6/10 Sunday   Lunch - Mushroom Quiche/Carrots& Celery
                      Dinner- Chicken Tortilla Soup (made from that chicken carcass)


6/11 Monday   Lunch - Mushroom Quiche/Carrots& Celery
                        Dinner- Chicken Tortilla Soup


6/12 Tuesday  Lunch - Chicken Wrap (from the last chicken thigh/leg)


It sits in my inbox and if I want to make changes I 'reply' to myself, update it, and send it so I can delete the old version.


The roasted chicken will last in the fridge until Thursday.  Then after I make Friday's wrap on Thursday night, I'll pull the meat off the other leg/thigh, put that meat in a ziplock and freeze them until I need them again.  The carcass I'll either freeze in a giant baggie or if I'm feeling energetic I'll simmer it on Thursday night and freeze the broth until I need it.  I only eat about 4-5 ounces of chicken per meal so that leaves LOTS of meat on the bones for the broth and upcoming soup.  The soup above will be about 4 servings and I've only eaten 2, I'll either have them early the next week or freeze them for emergency rations when money is tight or I'm too lazy to cook.


I run from Tuesday to Tuesday because 1) I get paid every other tuesday so that's when I have money to grocery shop and 2)Most grocery store sales clock over on Wednesday so it's the last night to get this week's deals - PLUS I get a sneak peak at next week's deals for the friday shopping trip.


I don't put breakfast on there because I'm not very imaginitive with breakfast.  I usually have a mini bagel with cream cheese, Smart Balance, or PB on it.  On the weekends I MIGHT have an egg or some oatmeal.


Going by the menu above I know that next Tuesday night I need to go shopping for:


Roasting chicken Chicken (Since it's a good sale, I'll buy 2 and freeze the other)
Veggies X4 servings
Mushrooms X 20 ounces
Bagged Salad
Celery (cut up and stored in sealed container with water inside the fridge they will last 2 weeks easy)
Baby carrots (1lb bag)
Bag 'O Mini Bagels (that's always a given on Tuesdays)
Whipped Cream Cheese (See above comment)
Buttermilk for salad dressing (mine will expire by then) 
Coconut milk (mine expires on the 6th) 


Going by the menu above I know that next Friday night I need to go shopping for:
Low carb tortillas (mine will expire by then)
Frozen corn
Bagged salad (if the other is looking sad)


I have every thing else for the recipes in the fridge/freezer/cabinets.   I put the grocery list into my iPhone's notepad so I can add non food items as I need them.


So, putting together the menu, reading the sales flyer AND writing this took less than an hour and my grocery list AND menu for all of next week is done (except for the few things I already have on my phone that I need).  


 You really can't take an hour out of your busy week to come up with a healthy and easy menu for the week?  It takes all the guess work out of meals.  No more "Ugh, what the heck am I gonna make when I get home tonight?"  or "I don't know what to make, I'll stop and grab something."  When I fill out my food log I can do it a day or two in advance when I have a few minutes.  Then just update any changes.