ACTION PLAN: INCLUDE SEAFOOD IN YOUR WEEKLY MEAL PLANSince you just started serving your family seafood regularly, you might find it helpful to do a little extra planning to help stay on track.

This week, when you sit down to make your meal plan, take a few extra minutes to think about how you can include seafood and what extra ingredients or preparation you might need in order to prepare a seafood dish.

If you aren’t already making meal plans each week, this is a great opportunity to start! Follow these steps:

Find a recipe you’d like to try. • Therearesomesimple,kid-friendlyrecipesatwww.seafoodnutrition.org,oryoumighthave

foundoneyoulikedearlierinthislesson.• Takeafewminutestosaveorprinttherecipesoyou’llhaveithandyatmealtime.• Onthelinesbelow,writedownwhatrecipeyouwanttotry,andtheingredientsyou’llneed.• Alsothinkaboutwhatkindofsidedishyoumightliketoserveandincludethoseingredientsaswell.

Recipe:_______________________________________________________________________________SideDish:_____________________________________________________________________________IngredientsIneed:__________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

1

Choose a day to try this new seafood recipe. • Keepyourfamily’sweeklyscheduleinmind.Eventhoughmanyseafooddishesdon’ttake

longtomake,it’salwaysalittlemorechallengingwhenyou’retryingsomethingnew.• Considerchoosinganightwhenyou’llhaveextratimetoreadtherecipeoverandcan

preparethedishwithoutfeelingrushed.• Onthelinebelow,writedownwhichdayyouwillmakethenewrecipe.

DayI’llmakethenewrecipe:___________________________________________________

2

Afteryou’veestablishedthehabitofservingyourfamilyseafoodeveryweek,lookupnewrecipesandaimtopreparefishorotherseafoodtwiceaweek.Youwillbegivingyourfamilythegiftofbetterhealthandwellness,whileenjoyingdeliciousmealsthataretastyandeasytoprepare.

Plan the time. • Lookattherecipetoseehowlongthedishwilltaketomake,

anddecidewhattimeyou’llneedtostartpreparingit.• Nowaddthenameofthedish,andyourpreparationstarttime,

toyourmealplanorcalendar.• Considercreatinganalertatthetimeyouwanttostartpreparing

thedishsoyouwillbesuretogiveyourselfplentyoftime.

3

Create a shopping list for your next trip to the grocery store. • Lookinyourpantryandrefrigeratortoseewhichofthe

necessaryingredientsyouwillneedtobuy.• Rememberthatmanydishescanbemadewithyourchoiceoffresh,frozen,or

cannedseafood,andoftendifferentkindsoffishcanbesubstituteddependingonyourpreferenceortheprice.

• Checksalesfliersandcomparisonshoptoseehowthepricesstackup.• Don’tforgettoaddtheingredientsforsidedishestoyourshoppinglist,too.• Fillouttheshoppinglistonthenextpageandtakeittothestorewithyou.

4

Plan to add another new seafood recipe to your next shopping trip. Remember,newdishesbecomeeasiertopreparewithpractice,andseafoodrecipesareoftenveryquickandeasytomake.

5

Give your family the gift of

better health and wellness

Create a menu that uses a seafood meal. Write down all the ingredients you’ll need to make your meal. Remember to think about how to use leftovers!

Create a shopping list for the week that includes your seafood meal, and any ingredients you’ll need to use the leftovers. ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

SEAFOOD WEEKLYMEAL PLANS GROCERY LIST

Create a menu that uses a seafood

meal. Write down all the ingredients you’ll

need to make your meal. Remember to

think about how to use leftovers!

Create a shopping list for

the week that includes your

seafood meal, and any ingredients

you’ll need to use the leftovers.

______________________

________

______________________

________

______________________

________

______________________

________

______________________

________

______________________

________

______________________

________

______________________

________

______________________

________

______________________

________

______________________

________

______________________

________

______________________

________

______________________

________

______________________

________

______________________

________

______________________

________

______________________

________

______________________

________

______________________

________

______________________

________

______________________

________

______________________

________

______________________

________

______________________

________

______________________

________

______________________

________

______________________

________

______________________

______

______________________

______

______________________

______

______________________

______

______________________

______

______________________

______

______________________

______

______________________

______

______________________

______

______________________

______

______________________

______

______________________

______

______________________

______

______________________

______

______________________

______

______________________

______

______________________

______

______________________

______

______________________

______

______________________

______

______________________

______

______________________

______

______________________

______

______________________

______

______________________

______

______________________

______

______________________

______

______________________

______

SEAFOODWEEKLY

MEAL PLANS GROCERY LIST

Create a menu that uses a seafood meal. Writedownalltheingredientsyou’llneedtomakeyourmeal.Remembertothinkabouthowtouseleftovers!

Create a shopping list for the week that includes your

seafood meal,andanyingredientsyou’llneedtousetheleftovers.

________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

SEAFOOD WEEKLYMEAL PLANS GROCERY LIST