Rotation, rotation, rotation

I'm always looking for ways to make my life easier and less stressful. I find meal planning really helps my week run more smoothly. Sometimes I'm happy to dedicate the time to creating a detailed meal plan but other times I find it is easier and quicker to just plan the protein (meat/fish/bean/egg) part of the meal.  

I had a catch-up with a friend recently who is a maths teacher so I got a bit mathematical when thinking about planning my dinners:

Dinner = ¼ Protein + ¼ Grains + ½ Veggies (a traffic light of colour)

(It can be all mixed together like a stir fry of chicken, noodles and veggies)

---

Protein = meat, fish, egg, beans (tofu, red kidney beans, baked beans, lentils, chick peas)

Grains/starch =  rice, pasta, cous cous, polenta, potato

 Vegetables =  salad, stir-fry, roasted, steamed, mashed

If I don't plan to rotate my protein then I often find we are having chicken again, oops. 

Rotating protein:
red meat, fish, chicken, vegetarian, red meat, fish, chicken, vegetarian

Once I know the protein I simply choose a grain and a heap of veggies to add to the meal (keeping in mind the maths formula above).

When shopping I make sure I buy enough red meat, fish, chicken and eggs or beans to fit my plan.  Make sure your cupboard is stocked with different grains and the fridge and freezer has lots of veggies. 

---

Protein ideas: 
Red meat: roast, steak, hamburger, pasta sauce, grilled meat, stir-fry, stew  
Chicken: roast, curry, schnitzel, seasoned and baked, kebab sticks, stir-fry 
Fish: crumbed, grilled, baked, curry, patties, tuna pasta
Vegetarian: eggs, omelette, frittata, lentil pasta sauce, tofu burgers, tofu in stir-fry, baked beans, lentil soup