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Simplified Meal Planning with Theme Nights

February 4, 2016 by Maria Adams 5 Comments

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Simplified meal planning with theme nights! Use this system to save time planning your weekly meals and give everyone a night to look forward to!
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How hard can it be to plan 4-6 dinners every week? Very hard. Although everyone always seems to be looking for more good recipes, myself included, I think part of the problem is that there are just so many possibilities. From the internet to magazines to your family favorites—there is a sea of recipes out there. But which ones should you choose? How do you find the healthy, but yummy, and liked-by-most-everyone-in-your-family recipes?

First, know that the meal planning thing is a work in progress and a very individual one. What works for your best friend, may not work for you. And what works for you now, may not work next year. I have found that if meal planning seems too hard, I just won’t do it. So here is my most recent attempt to simplify the process.

Designate Theme Nights

I took a tip from the “old days,” when in Swedish households everyone had soup and pancakes on Thursdays and fish on Fridays. Having dedicated themes for some or even all nights of the week helps eliminate the number of choices for that day. It also helps the family be on the same page—everyone knows that it’s Meatless Monday, Taco Tuesday or Takeout Thursday. (And no, the themes and days don’t have to start with the same letter like that, although you have to admit, it sounds catchier!)

My theme days are of course subject to change now and then. During the cooler months, I tend to do a crockpot meal or soup on one night of the week, but in the summer, that night might be “grill night”.

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Just Plan Dinners

Another way to simplify meal planning is to just plan dinners. While planning out breakfasts and lunches is really nice, it’s not as needed for us as it used to be. I still do it now and then, like at the start of the school year, or whenever I feel like we have fallen into a slump. But for most weeks, I just plan dinners and make sure that I have a variety of healthful breakfast, lunch, and snack options on hand for the kids. Note: If you have younger kids, it’s still good to plan these meals, but starting sometime in Elementary school kids often like to make their own breakfast (at least a few days of the week) and pack their own snack (and maybe even lunch).

You can plan your meals in any way that works for you—in your google calendar, in a notebook, or using a printable meal planning template. Just google meal planning template and you will find many options. Here are a couple of my favorite simplified templates:

Weekly Meals & Groceries – a shopping list with brief meal plan

grocery list printablePin

Flexible Weekly Meal Plan – a flexible way to plan out a few meals with a mini shopping list

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If you want a more comprehensive template or more room on your grocery list, here is a link to the blog post with the meal planning template and grocery list that I use when I’m feeling the need to be hyper-organized (usually at the start of the school year!):

Organize Your Recipes

Now, take some time to organize your recipes. (I use a binder with plastic sleeves that holds printouts and magazine tear-outs as well as a Pinterest page.) Then, pick your themes and start planning.

Of course, I know a lot of you want me to just give you some good recipes (or rather, the cooked dinner–haha).

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Filed Under: Blog, free printable, meal planning Tagged With: dinner planner, dinner themes, free printable, grocery list planner, meal planning, theme nights

Previous Post: « Whole Grain Cocoa Cookies
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  1. Busy Mom's Meal Planning Guide - sweet tea and cotton says:
    August 18, 2016 at 5:55 pm

    […] out will help! It doesn’t have to be detailed if you aren’t that type of person.  I LOVE this theme night idea  from Maria  at https://www.halsanutrition.com. She is a mom, a dietitian, and keeps it […]

    Reply
  2. 11 Quick And Easy Meal Planning Ideas | Leaner By Design says:
    December 28, 2016 at 2:32 pm

    […] Via: Halsa Nutrition […]

    Reply
  3. Tips for meal planning | Daisies & Pie says:
    February 4, 2017 at 6:30 am

    […] love this idea (we originally found over on Halsa Nutrition) just choose a dinner theme for each day of the week and then pick a dinner that suits the theme. […]

    Reply
  4. Plan Your Week - Chic and Effortless says:
    May 13, 2017 at 2:24 am

    […] Credits – Cover Image (Own graphic) Image 1 via Halsa Nutrition  Image 2 via Whole30,  Image 3 via […]

    Reply
  5. Meal Planning Helps - My Perfectly Imperfect Life says:
    March 27, 2018 at 5:15 pm

    […] idea came from halsanutrition.com and I love […]

    Reply

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Hey there!

I'm Maria, a mom and Registered Dietitian with a love for good food. Let me help you navigate your way to happier, more confident eating and cooking. I take a non-diet, intuitive eating approach to food and truly believe that all foods can fit! Read More…

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halsanutrition

Maria Adams MS MPH RDN
So here we are, half way through the first month o So here we are, half way through the first month of the year (and what a month it has been so far!). If you are feeling frustrated by your ability to stick with a diet plan or resolution you are not alone.⠀
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So why not shift your mindset. Instead of dieting or diet resolutions, make small habit changes that help you thrive. ✨⠀
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Here are 7 ideas:⠀
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1️⃣Practice daily gratitude. Start every day by listing off what you are grateful for. I like to do this right in my planner, but you could also just think about it without writing it down.⠀
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2️⃣Eat consistent meals. I think this one is especially important right now when so many of us are working and learning from home. It's easy to graze all day, blend meals together, or skip meals completely. Make an effort to eat consistent meals, including snacks/fika in between meals.⠀
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3️⃣Choose foods that satisfy you. Of course, it's important to eat a variety of nutrient-rich foods, but so often we forget about the satisfaction factor! Choosing foods that satisfy you AND eating enough food to satisfy you will make you feel good and help ensure that you are getting the energy that you need.⠀
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4️⃣Drink less alcohol. I don't like to tell people to consume less of something. However, when it comes to alcohol, less is better. So wherever you are at, cut back a little and see how you feel. The general recommendation is 1 drink or less per day for women and 2 drinks or less per day for men. Many people find that they sleep, feel, and function better with less alcohol.⠀
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5️⃣Get outside and move. Every day when you can, but always listen to your body and honor rest as needed. Whether you walk, bike, or work in your yard is to you.⠀
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6️⃣Enjoy daily coffee or tea break. If you have followed me for a while you know this is my favorite. Fika, fika, fika. The world needs more fika! You can read about it on my blog.⠀
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7️⃣Trade-in your pre-bed screen for a book or magazine. Power off the screens at least an hour before bed and make time for reading. A cup of chamomile tea is also nice, unless it makes you get up to pee at night! ⠀
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#ditchthediet #habitsforhealth #bestdiet #nodiet #intuitiveeating #halsanutrition
Looking to add a new side dish to your repertoire? Looking to add a new side dish to your repertoire? How about this stuffed acorn squash? ⁠✨⠀
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Inspired by a recipe in one of Mollie Katzen’s Moosewood cookbooks (bought during my college days in the 90’s!), it's loaded with nourishing ingredients such as farro, walnuts, spinach, apples, onions, celery, and, of course, squash! ⁠❤️⠀
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Note, in my original version on the blog I used freekeh, a wheat grain that is high in fiber and protein. I didn’t have any when I made this, so I subbed farro, another delicious whole grain.⠀
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Get the full recipe on my blog, link in profile. ⤴️⁠⠀
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Happy Thursday! ⁠😘
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#nourishingfoods #acornsquash @moosewoodrestaurant #moosewood #molliekatzen #vegetariancooking #stuffedacornsquash #farro #veganside #vegetarianside #veggiesidedish #eatmoreveggies #vegetarian #plantforward #plantbased #wholegrain #nourishing #halsanutrition #recipeontheblog #wintersquash #veggieideas #foodtographyschool #foodtography #spinach #wintervitamins ⁠⠀
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Want to learn more about the role of nutrition and Want to learn more about the role of nutrition and lifestyle on fertility? ✨Then you don't want to miss tomorrow's webinar with Dr. Jessica Monroe, @the.prenatal.rd!⁠⠀
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Topic: "The Impact of Nutrition & Lifestyle on Fertility Outcomes for Women" ⁠⠀
When: Thursday, January 14, 6:30 PM ET⁠⠀
Where: Virtual via zoom!⁠⠀
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This event is a terrific chance to earn 2 CEU's for dietitians. However, it's open to students and other healthcare providers as well. And because it's being held virtually it doesn't matter how far away you live!⁠⠀
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To register for this NEMDA (Northeast Massachusetts Dietetic Association) event please go to https://www.eatrightma.org/event/5334 (link in my profile too). ⁠⤴️⠀
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Cost is $10 students, $20 MAND members, $30 Non-MAND members⠀
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Can't make it to the live event? Not to worry, this event will be recorded for those who are registered but can't make it.⁠ 🙌⠀
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Make the long days of winter (and Covid-19 life) m Make the long days of winter (and Covid-19 life) more enjoyable by adding hygge and mys. ✨Hygge, as I’m sure you are aware of by now, is the Danish term for coziness and warmth. “Mys” is a similar term from my home country of Sweden. Both came about because of the need for more light, warmth, and joy during the dark days of winter in these northern latitudes. 🕯

In addition to blankets and candles, a big component of these concepts is creating something special—whether an atmosphere, meal, or environment, and slowing down to savor and enjoy it. 💗 

Here are a few of my favorite suggestions for adding more hygge and mys your winter:

✨ Lighting a candle when you’re brewing your coffee in the morning. 
✨Breakfast + old-fashioned paper newspaper in bed. 
✨Adding fika (a mindful coffee & snack break) to your daily routine.
✨ Enjoying a relaxed evening with loved ones by the fireplace place or fire pit. 

Head on over to my blog to read about my other 17 suggestions. (They are all a much better and healthier way to start the year than dieting.) 💫

#hygge #mys #scandinavianwinters #mysigt #breakfastinbed #frenchtoast #covidwinter #slowdown #savorlife #createmomentsofjoy #morecandles #moreblankets #morefika #moresnuggling #moreplants #intuitiveeating #nondiet #skipthediet #betterthandieting @brooklinen #favoritesheets @westelm #westelmtray #mindfulnss #halsanutrition
Ready to get on top of your family's nutrition goa Ready to get on top of your family's nutrition goals in 2021? ⁠
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H A P P Y New Year! 🎉 Here’s to a bright ye H A P P Y New Year! 🎉 

Here’s to a bright year ahead! A year filled with joy, gratitude, creativity, simplicity, laughter, love, and kindness. ❤️

Start everyday with gratitude and intention. Be authentic. Be present. 

Do what you love. Spread kindness. 

Nourish your body, mind, and soul. 🌈 

And be sure to follow along for non-diet nutrition tips and cooking inspiration! 💫 

#happy2021 #newyears #almondcookies #halsanutrition #nondietapproach #registereddietitian #nourishyourbody #spreadkindness #foodtographyschool #foodtographyschool #intuitiveeating #familynutritionist
Morning Stack ☀️ More than ever it’s all ab Morning Stack ☀️

More than ever it’s all about the small moments of joy in the day. Like cooking up a batch of pancakes for your family in the morning. ❤️

I will be honest, I whipped these up on this morning because we were out of other breakfast staples including cereal, toast, and milk. But sometimes a shortage of our go-to’s is the motivation we need to get creative in the kitchen. Am I right?

Recipe for these pancakes is on the blog, just search “Flying Pancakes.” Today I added @wildblueberries 🫐 both to the pancakes as they cooked and on top of the stacks. I also topped them with whipped cream and got my 14-year old to pour on some maple syrup. (Yes, it was definitely more of a pour than a drizzle! 😂)

Anyway, if you like pancakes, definitely give these a go. 👍They provide a good amount of protein, fiber, and fat to keep you satisfied and fueled (at least until snack time!). A variation of these is also included in my breakfast e-book. Available for sale now, link in profile. ✨

#pancakes🥞 #wholegrain #speltflour #oatflour #eggs #familybreakfast #familyeating #morningfuel #proteinpacked #fiberpacked #blueberrypancakes #foodtographyschool #foodtography #realmaplesyrup #nhmaplesyrup #pannkakor #cozymornings #justaddcoffee #familytime #joyfuleating #intuitiveeating #allfoodsfit #dietitiansofinstagram #nondietapproach #halsanutrition
These gingerbread 🍐 muffins are so good and the These gingerbread 🍐 muffins are so good and they are on the blog today! ✨

Perfect for cozy holiday mornings, cozy holiday afternoons, cozy holiday evenings. 🤣Seriously though, they are tasty any time of day (or year). 

My favorite is when I can freeze half the muffins I make and then pop them out and heat them in the microwave as desired. 👍

Link to recipe in profile. ⤴️ Happy Friday!

#gingerbread #gingerbreadmuffins #gingerbreadpear #pearmuffins #wholegrainmuffins #feeedfeed #dairyfreemuffins #recipeontheblog #holidaybaking #christmas2020 #oatmuffins #foodtographyschool #foodtography #halsanutrition
Snow coming your way? ❄️ Then this is the perf Snow coming your way? ❄️ Then this is the perfect time to mix together the dough for “pepparkakor” (Swedish Gingerbread Cookies). ❤️You see, it needs to rest in the fridge for at least a night. Come morning, you will be ready to bake! 👩‍🍳

These authentic Swedish cookies take some practice and patience to make. The dough needs to get quite thin, but not break. If at first you don’t succeed, keep at it and in no time you will get it down. 😀My boys, now 12 & 14, love to help make these cookies. They also love, love that there are no eggs in the dough so that they can take a little taste here and there! 😉

This past weekend when they were making these they were debating about whether the cookies were better raw or cooked, they decided it was a tie! 

You can find the recipe on my blog just search for the fun word “pepparkakor.” Go to my bio to find a link. ⤴️

#pepparkakor #gingerbreadcookies #swedishcookies #kidsinthekitchen #swedishchristmas #bakingboys #teensinthekitchen #snowdays #bakingfromscratch #homemadecookies #scratchbaking #christmascookies #pepparkaka #preservingtraditions #gratefulheart #halsanutrition
Interrupting this cookie feed to remind you of the Interrupting this cookie feed to remind you of the importance of taking time out for lunch! ✨One of my favorite go-to lunches when I’m burnt out on sandwiches and don’t have any leftovers or soup, is a colorful salad.

Here are my tips for creating a simple but satisfying lunch salad:

1️⃣Keep greens on hand and always be salad ready. Arugula, baby spinach, and mixed greens are my favorites. 
2️⃣Scour your fridge for a few additional veggies that can be chopped and eaten raw on your salad. Leftover cooked veggies are also great.
3️⃣Include a protein source such as sliced up smoked turkey, canned beans, cooked lentils, leftover salmon, or eggs. 
4️⃣Add grains such as bread, farro, or rice, or a starchy veggie such as potatoes, sweet potatoes, or corn. 
5️⃣Add fat and flavor with nuts, seeds, cheese, avocado, and olive oil/dressing. 

Enjoy mindfully, preferably with another family member and away from all your screens! (This doesn’t always happen here, but we try!!!) 💗
Happy St. Lucia Day! ✨During the dark cold month Happy St. Lucia Day! ✨During the dark cold months, Lucia brings us light and hope. This seems especially fitting this year.

Lucia is one of my favorite Swedish traditions. 🕯I grew up celebrating Lucia Day with my family and it was always extra special because it was also my dad’s birthday. ❤️

To celebrate, I made saffron buns and pepparkakor (Swedish gingerbread cookies). Saffron buns, often called “lussekatter” in Sweden, are a Lucia staple. They are sweet, yeast-risen buns that can be shaped in a variety of ways and are delicious with coffee, tea, or glögg. ☕️

I am so grateful that my mom continued this tradition in our family when we moved to the US (38 years ago!) and instilled in me a love for baking. Tack Mamma! 😘

#luciaday #santalucia #stlucia #saffransbullar #saffronbuns #lussekatter #lussebullar #adventsfika #swedishtradition #halsanutrition #foodtographyschool #foodtography @foodtographyschool #candles #addlight #luciadagen #luciadagen2020 #fikatime
These delicious, classic Swedish chocolate cookies These delicious, classic Swedish chocolate cookies are on the blog! ❤️

They really are so simple to make: You simply mix together the dough, roll it into four logs that you press down a bit with your hands, brush with egg, sprinkle with pearl sugar, bake, slice, and finally, try to let them cool a bit (though I have never been good at that!) 

Get the full recipe on my blog. Link in profile. ⤴️

Happy Friday! ☀️ 

#chocolate #chocolatecookies #swedishcookies #swedishbaking #adventskakor #luciakakor #foodtographyschool #foodtography #familybaking #simplebaking #allfoodsfit #intuitiveeating #chokladsnittar #chokladsnitt #halsanutrition
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Meet Maria!

I'm a Swedish-born, New England-raised dietitian with a love for good food and healthful living. Follow my blog for healthy recipes, everyday wellness inspiration, and fad-free nutrition advice. Read More…

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