A Simple Meal Planning System with Printable Meal Cards
Tired of creating detailed meal plans that just don’t work for your family? Learn how to set up the easiest meal planning system I’ve used to date!
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Let me know if this has ever been you: You spend a lot of time making a detailed meal plan. You had the best intentions, maybe even a pretty planner or a Pinterest board full of new recipes. But after a week or two, you were back to last-minute grocery shopping and trying to figure out what to cook at the end of a long day.
I’ve been there. I’ve tried so many different systems, like creating rotating meal plans and having a meal master list. They’ve all served their purpose during various stages of life, and I still use some aspects of those systems.
But since entering into what I’ll call my “busiest season yet”, I knew I needed simple. I needed a system that allowed me to quickly lay out meals for the entire week, without much effort. That’s when I created a set of meal cards—and let me tell you, it’s been a game changer.
What Are Meal Cards?
Meal cards are exactly what they sound like—cards where you write the name of a meal (like “Lasagna with Salad” or “Roast Chicken with Veggies”) on one side and the grocery list for that meal on the other.
Every week, I just flip through my stack of meal cards and choose meals for each day of the week. I pull seven (or fewer if I know we’ll do leftover nights or have dinner out), and boom—I’ve got my weekly meal plan.
The Benefits of Meal Planning with Cards
There are so many benefits of meal planning this way, especially if you’re a busy family like ours. Here’s why I love it:
- It saves so much time. You don’t have to start from scratch every week, which means no decision fatigue of thinking of what meals to cook or what ingredients you need.
- It reduces food waste. You only buy what you need.
- It helps you stick to your food budget. No more impulse buys or last-minute takeout.
- You meet your nutrition goals. It’s easier to make room for whole grains, healthy fats, and nutritious meals when you plan them ahead of time.
- You actually use those recipe ideas you’ve saved over the years!
Step-by-Step Guide to Getting Started
1. Set aside time to create your meal cards
Print the Menu Cards and gather your list of meals. You can also use index cards. Think of your favorite meals, go-to meals that the whole family loves. Write each meal on a card and jot down the ingredients needed for your shopping list. You can even write cooking instructions on the back of the card if needed.
Tip: Organize them by category (slow cooker, sheet pan meals, quick dinners, etc.) if you want an extra layer of convenience.
2. Choose meals for the specific days of the upcoming week
Look at your calendar. Are there busy days with sports or long hours at work? Choose a slow cooker or easy meal. Do you have more time on Sunday? Pick something that takes a little more effort—maybe a homemade pizza or stir fry where the whole family can join in.
Just pull out the seven cards for the week (or however many you need), and you’ve got your new meal plan.
If you prefer a little more flexibility in your plan, don’t assign a meal to a specific night. You’ve still got your list of planned meals, so you can swap them around depending on your mood or your energy levels that day.
Tip: Display the cards in an easy-to-see place so your family members know what’s for dinner. These menu boards from Amazon are perfect!
3. Make your grocery list
Now you just need to make your grocery list and shop. That’s it! You’ve planned for an entire week of home cooked meals in just a few minutes time.
Tip: When you try a new recipe that your family loves, create a meal card for it and place it into the rotation so you don’t forget about it.
You Don’t Need to Reinvent the Wheel Every Week
Sometimes the most challenging thing about planning meals is just getting started. But once you’ve got a stack of meal cards that reflect your food preferences and the nutrition goals of your entire family, it becomes second nature.
The best thing about this method is that it grows with you. You can add new meals, adjust for simple recipes during seasons of stress, or even involve family members in picking meals for the week. (My kids love helping choose meals—and are usually more excited to eat them when they’ve helped plan).
10 Simple Meals to Help You Get Started
Need a little recipe inspiration to get your meal cards started? Here are a few simple meals that you can keep in your regular rotation or use as your “backup” meals when the week gets hectic. Most use pantry staples, are easy to double for leftovers, and are great for sticking to your food budget.
- Sheet Pan Chicken Fajitas
Toss sliced chicken, bell peppers, and onions with taco seasoning and roast on a sheet pan. Serve with tortillas and your favorite toppings. - Slow Cooker BBQ Pulled Chicken
Throw chicken breasts, BBQ sauce, and a splash of broth in the slow cooker before lunch—and dinner’s ready when you are. Serve on buns with a side salad or roasted veggies. - Spaghetti with Meat Sauce
A classic! Brown ground beef, add marinara, and serve over pasta. Pair with salad or a side of garlic bread for a filling meal that’s always a hit. - Stir Fry with Rice or Noodles
Use up leftover vegetables or frozen stir-fry mixes. Add a protein and toss in a simple soy-sesame sauce. Ready in under 30 minutes! - Breakfast for Dinner
Pancakes, eggs, and fruit make a fun and super-fast dinner. Bonus: it’s a great way to use up random items in the fridge before they go bad. - Homemade Pizza Night
Use store-bought dough or flatbreads and let everyone top their own mini pizzas. Perfect for Friday nights or involving the whole family in meal prep. - Taco Rice Bowls
Brown ground beef or turkey with taco seasoning, then serve over rice with beans, salsa, shredded cheese, and sour cream. - Baked Chicken Tenders & Sweet Potato Fries
Use frozen or homemade tenders and toss sweet potatoes on a sheet pan. Add a green veggie and call it done. - Cheesy Quesadillas with Corn and Black Beans
A fast, satisfying dinner using pantry staples. Load tortillas with shredded cheese, canned black beans, and frozen or canned corn. Cook on a skillet until golden and melty. Serve with salsa, sour cream, or avocado slices. Great for meatless nights and easy to customize! - Roast Chicken with Veggies
Roast a whole chicken on Sunday and use the leftovers for ready meals later in the week—think wraps, soups, or chicken salad sandwiches.
