Green oval-shaped button with the word 'eatwell' in white lowercase letters

EATWELL SMALL BITES / WEEK 6

Meal Planning

Now that you are getting food from Eat Well each week, you can think of ways to include healthy ingredients in your daily cooking. Many people like to plan their meals ahead of time before going to the grocery store, and having a specific list can help. It's a great idea to go shopping with a plan!

When you plan meals for yourself and your family in advance, it can save you money because you stick to buying just what you need. Families have different ways of organizing their cooking and eating. In my family, we cook every other day and eat leftovers on the days in between.

Stress-free meal planning tips

Finding meals and recipes that work for you

Assorted healthy foods including apples, avocado, salmon, blueberries, cherry tomatoes, broccoli, lemon, spinach, almonds, seeds, and vegetables, with a blood pressure monitor, a glucose meter, a stethoscope, a blue dumbbell, and a measuring tape on a gray surface.

Recipes to Try

Check out some of these recipes that are ready in 30 minutes or less. Pick a few recipes for the week, write down the ingredients you need, and buy them on your next grocery trip! 
Feeling brave? Try one of these heart-healthy meals from different cultures!

A blue bowl of creamy corn salad garnished with chopped herbs, placed on a white wooden surface with a yellow cloth and a white spoon nearby.

Chili Lime Corn

This irresistible side is inspired by Mexican esquites—the popular street food of roasted corn tossed with lime, chiles and cheese.

Make This!
A bowl of shredded chicken salad with chopped red bell peppers, fresh cilantro, and shredded cheese, placed on a pink napkin.

One-pan Chicken, Rice, and Vegetables

Rotisserie chicken, microwavable brown rice and pre-trimmed beans come together in a wok or skillet for a satisfying meal ready in less than 30 minutes.

Make This!
A chickpea salad with cherry tomatoes, cucumbers, red onions, red peppers, crumbled cheese, and chopped herbs in a white bowl, with a small bowl of feta cheese cubes and fresh greens nearby.

Mediterranean Chickpea Salad

Chickpeas are tossed with fresh tomatoes, crisp cucumber, bell pepper, red onion, feta, parsley, and a bright lemon vinaigrette.

Make This!

Tips to Stock your Pantry

Another tip for shopping is to build up your pantry. Once your pantry is stocked with items, you will always have what you need to prepare various healthy meals. A well-stocked pantry helps you make lots of different dishes quickly.

  • Olive oil or vegetable oil, vinegar, olives, coconut milk, miso paste, mustard, soy sauce, chili sauce, and spices. These ingredients can make your meals taste even better!

  • Garlic, onions, celery, and carrots. Adding these foods to your dishes will give them a nice texture and delicious flavor.

  • Beans, lentils, and nuts. These foods will keep you full and help you build muscle!

  • Berries, peas, broccoli, carrots, corn, green beans, and mangoes. You can thaw these foods to include in a meal, blend them into a smoothie, or enjoy them as a snack.

Conclusion

If you’d like, pick a few of these items to add to your grocery list for your next shopping trip. You can gradually stock your pantry over time, and soon you’ll have plenty of tasty foods that fill you up!

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