Comfort Food

Most families rotate among 8 to a dozen favorite meals over the course of one or two weeks. You might want to work out plant based meals that are reminiscent of your former SAD (Standard American Diet) rotation to keep familiarity high. Or you could just try out some plant based meals and find a dozen or so you like and work out your rotation from those.

This can be as complicated or as simple as you want. For example, you could settle on a standard breakfast and eat it every day while letting lunch and supper vary. Or have the same breakfast and lunch every day with supper rotating among the dozen or so options you work out.

Whichever approach works for you, here’s a strategy that will greatly simplify grocery shopping and meal preparation for you:

  • Identify and write down your meals for a one or two week period, breakfast, lunch, and supper. Any of them can repeat as frequently as you want. For example, you could eat the same breakfast every day, rotate lunch among two or three options, and rotate supper among five to seven. It’s really just a question of how much variety you want.
  • Make a shopping list of the ingredients needed to put these meals together.
  • If you’re going for a two week rotation (14 days of meals), you may wind up with two lists for the two weeks in your rotation. On the first week, you’ll shop from list A, on the second week, you’ll shop from list B. Then back to list A the next week.
  • If you’re going for a one week rotation, (seven days of meals), once you have your list, you’re ready to go.
  • Put your list(s) in your computer, smart phone, iPad, notebook, or whatever you use to keep yourself organized.
  • Each week when you go to the store, take your shopping list.

Here are some sites/pages with suggestions for plant based meals that will seem familiar to most Americans:


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