Planning meals for the week can be a challenging task, especially when you’re juggling work, family, and other commitments. One effective way to simplify the process and make it more enjoyable is to use theme days. Assigning a theme to each day of the week provides a framework for meal planning and can add a fun element to your routine.

Theme days offer several benefits when it comes to meal planning:

• With a theme for each day, you have a clear guideline for what type of meal to prepare. This structure makes it easier to plan your grocery shopping and reduces the stress around deciding what to make.

• Theme days encourage you to explore different cuisines and cooking styles. This variety keeps meals interesting and prevents them from becoming monotonous.

• When everyone knows the themes, it’s easier for family members to get in on the fun, suggesting ideas or participating in cooking. Picture your family gathered around the dinner table on Taco Tuesday, reaching for their favourite toppings to make DIY fajitas.

By planning meals based on themes, you’re more likely to use all the ingredients you’ve purchased, reducing the likelihood of food going to waste.

Theme Day Examples

To help you get started, here are some popular theme days and examples of meals that fit each theme:

Meatless Monday: Start the week with a focus on plant-based meals. This is a great opportunity to explore vegetarian and vegan dishes. Examples include:

• Lentil soup with crusty bread
• Veggie stir-fry with tofu or tempeh
• Spinach and ricotta stuffed shells

Taco Tuesday: This classic theme can be customized in countless ways. Make traditional tacos or explore variations like:

• Beef, chicken or veggie fajitas
• Fish tacos with avocado and slaw
• Veggie tacos with beans and roasted vegetables

World Cuisine Wednesday: On Wednesdays, try foods from around the world. This is a great opportunity to introduce health-supportive ingredients like kimchi, sauerkraut, miso, turmeric, and other ingredients that might not be part of your usual rotation. Here are some examples:

• Indian curry with basmati rice
• Italian pasta with homemade sauce
• Japanese sushi or teriyaki chicken

Throwback Thursday: Here’s your opportunity to recreate family favourites or nostalgic meals from your childhood. Put a healthier spin on these classics:

• Classic spaghetti and meatballs (try it with brown rice spaghetti, veggie ‘meat’ balls, and homemade sauce)
• Chicken pot pie (try this healthier homemade version)
• Meatloaf with mashed potatoes (try a lentil loaf or half meat/half lentils, and mashed sweet potatoes instead of white).

Family Pizza Night Friday: End the week with a fun and easy dinner that everyone loves. Purchase or make dough, roll it out, and customize with your favourite healthy toppings:  

• Classic Margherita pizza
• Chicken and mushroom pizza
• Mediterranean veggie pizza with roasted bell peppers, onions, and olives

Slow Cooker Saturday: Saturdays are perfect for slow-cooked meals that require minimal effort. Make extra for lunch meals during the coming week.

• 3-bean vegetarian chili
• Slow-cooked beef stew
• Pulled pork sandwiches
• Slow-cooked chicken (Place a whole chicken in the slow cooker with some broth or water for delicious melt-of-the-bone chicken)

Sheet Pan Sunday: This theme involves preparing meals on a single sheet pan, simplifying cooking and clean-up! Roast meats and vegetables, or even make an entire dinner in one go for a relaxing Sunday dinner.

• Lemon Garlic Chicken with Vegetables: Arrange chicken breasts or thighs on a sheet pan, surrounded by vegetables like bell peppers, zucchini, cherry tomatoes, and red onions. Drizzle with olive oil, lemon juice, minced garlic, salt, and pepper. Roast in the oven until the chicken is cooked through and the vegetables are tender.
• Honey Mustard Salmon with Asparagus: Place salmon fillets on a sheet pan and brush with a mixture of honey, mustard, garlic, and soy sauce. Add trimmed asparagus spears around the salmon. Roast in the oven until the salmon is flaky and the asparagus is tender-crisp.
• Mediterranean Roasted Vegetables with Chickpeas: Combine chickpeas, eggplant, bell peppers, zucchini, and cherry tomatoes on a sheet pan. Season with olive oil, garlic, oregano, and lemon juice. Roast until the vegetables are tender and slightly caramelized. You can add feta cheese for extra flavour and serve with couscous or quinoa.
• Spicy Shrimp with Broccoli and Sweet Potatoes: Place shrimp on a sheet pan and toss with olive oil, paprika, and cayenne pepper. Add sweet potato wedges and broccoli florets to the pan. Roast until the shrimp are pink and the vegetables are cooked through. Serve with a squeeze of lime for a fresh finish.
• BBQ Chicken and Roasted Sweet Corn: Arrange chicken drumsticks or thighs on a sheet pan and coat with your favourite BBQ sauce (make sure it’s free of high-fructose corn syrup). Add corn on the cob and quartered red potatoes to the pan. Roast until the chicken is cooked through and the potatoes are crispy. This simple meal brings the flavour of summer BBQ into your kitchen.

To create a successful weekly meal plan, consider these tips:

• Incorporate Family Favourites: Make sure to include meals that everyone enjoys to keep the plan appealing.

• Plan for Leftovers: Schedule meals that can easily be turned into leftovers for lunch the next day or used in other dishes.

• Experiment and Have Fun: Don’t be afraid to try new recipes and cuisines. The goal is to make meal planning enjoyable and stress-free.

Using theme days to create a weekly meal plan is an excellent way to bring structure, variety, and international flavours to your cooking routine.

LEARN MORE

Host the 1-hour workshop “Healthy Meal Planning for Busy People” at your workplace! Email Lisa Tsakos at lisa.tsakos@medexn.com to make arrangements.

Interested in learning all the ins and outs of meal planning and adding the service to your current practice? Check out the Health Coach Collaborative’s course, The Foundations of Personalized Meal Planning. Learn practical meal planning and menu design to prepare you to work with clients. Learn how to apply natural nutrition principles to create a menu that maximizes nutrients and incorporates individual health needs and tastes, while also considering time, budget restraints and other obstacles. Use code LAUNCHPMP for a 40% discount until July 31, 2024!