How to plan your family’s weekly menu in 5 steps

Deciding every evening what to cook takes time and leads to shopping several times, often buying more than you need. A menu planned once for the whole week solves both. Here is a five-step method that also works with children, different schedules and allergies.

1. Note who eats at home, meal by meal

People come before dishes. For each day, note who is there for lunch and who for dinner: the school canteen, a work shift or dinner at the grandparents’ change how many portions you need. Children’s portions are not the same as adults’, so also note the age of each person.

2. Collect allergies, intolerances and tastes

For each person, write down allergies, intolerances and type of diet (for example vegetarian). Add the dishes everyone likes and the ones someone won’t eat: they are the fastest starting point. With an allergy in the household, it is better to choose dishes that suit everyone instead of cooking two different menus.

3. Spread protein sources across the week

A varied menu alternates pulses, fish, eggs, meat and dairy on different days, instead of always repeating the same ones. The World Health Organization lists among the basics of a healthy diet at least 400 grams of fruit and vegetables a day, less than 5 grams of salt and less than 10% of energy from free sugars: vegetable side dishes and fruit at the end of the meal help you stay on track.

4. Reuse the same ingredients in several dishes

A bunch of spinach can become Monday’s side dish and Wednesday’s omelette; leftover rice a base for the next day. Planning dishes that share ingredients cuts the shopping and the risk of throwing food away. Put the fresh products that keep the shortest time at the start of the week.

Only once the menu is decided, write the list: add up the quantities of the same ingredient and first check what is already in the pantry. This way you buy what you need, in the right quantity.

How to do it with Sunny Family

Sunny Family does these steps for you: enter once who sits at the table, with ages, allergies and who is home when, and the app suggests lunches and dinners for the week. Once you approve the menu, the shopping list is ready with the quantities already added up.

Frequently asked questions

How long does it take to plan a week of meals?

The first time takes longer, because you need to gather who is home, allergies and tastes. From the second week on, you start from what you already have and only need to change the dishes.

Is it worth planning lunches too?

Yes, at least on the days when someone eats at home. Planning lunches and dinners together lets you reuse ingredients and buy the right quantities.

What if the plan falls through one day?

Move the dish to another day instead of dropping it: the ingredients are already at home. Keep one evening a week free for the unexpected.