The 2026 Coquitlam Family's Guide to Stress-Free Weekly Meal Planning

Introduction

The average Canadian household throws away over $1,300 worth of food each year, a significant drain on any family budget^[1]. For families in Coquitlam, weekly meal planning is not just a trend, it is a practical strategy to manage busy schedules, reduce grocery bills, and cut down on food waste. With the unique mix of suburban life, diverse culinary preferences, and access to both major chains and local markets, Coquitlam offers specific advantages and challenges for family food management.

This guide is built for the reality of Coquitlam family life. We will map out a weekly schedule that accounts for after-school activities at places like Poirier Sport and Leisure Complex, identify the best local grocery options from T&T Supermarket to Buy-Low Foods, and provide a balanced meal plan that satisfies both Western and Asian palates common in many Tri-Cities homes. The goal is to give you a clear, actionable system that works for 2026.

Quick Answer

Coquitlam family weekly meal planning

Coquitlam family weekly meal planning involves creating a 7-day dinner schedule using a mix of local grocery shopping at stores like T&T Supermarket and meal prep services like The Storm Cafe, focusing on batch cooking on weekends and incorporating quick-cook staples for busy weeknights.

Start by auditing your family's weekly schedule. Identify which nights are for sports, music lessons, or late work. For example, a Tuesday with soccer at Percy Perry Stadium needs a 20-minute meal like stir-fry or pasta. Then, build your grocery list around 2-3 core proteins you can repurpose, such as a large roast chicken from Save-On-Foods at 2991 Lougheed Hwy, which can be dinner one night and chicken fried rice the next. Dedicate 2-3 hours on Sunday afternoon to batch-cook components like rice, marinated meats, or a large soup.

For nights you cannot cook, consider a local meal prep delivery. Services like The Storm Cafe offer family-sized portions of ready-to-heat meals like butter chicken or beef bulgogi, which can be a lifesaver. A typical weekly plan for a family of four might cost $150-$200 in groceries, plus an optional $50-$80 for one or two delivered meals to fill gaps. The key is flexibility, using local resources, and planning around your specific Coquitlam routine.

Coquitlam family weekly schedule analysis

Understanding your family's weekly rhythm is the first step to a functional meal plan. Coquitlam's suburban layout means driving to activities is common, and dinner time can be fragmented. A typical family might have swim lessons at City Centre Aquatic Complex, hockey at the Poirier Forum, or tutoring sessions in Burquitlam. Your meal plan must adapt to these fixed appointments.

Mapping your fixed weekly commitments

Begin by listing every fixed commitment for each family member from Monday to Sunday. This includes work hours, school pick-up times, and any recurring extracurriculars. For instance, if every Wednesday your child has piano lessons in Austin Heights from 5:00 PM to 6:00 PM, that evening demands a meal that can be ready by 6:30 PM, like a pre-assembled casserole you just pop in the oven, or a quick noodle soup. Visualize this schedule on a whiteboard or a shared digital calendar. The goal is to spot the "pressure cooker" nights where time is shortest, and the more relaxed evenings, like Fridays, where you might have time for a homemade pizza.

Identifying batch cooking windows

In Coquitlam, weekends are your best friend for meal prep. Sunday afternoons are ideal. While one parent takes the kids to Lafarge Lake, the other can handle 2-3 hours of focused kitchen work. This is when you cook large batches of staples: a big pot of Japanese curry in the Instant Pot, 4 cups of jasmine rice in a rice cooker, a tray of roasted vegetables (broccoli, carrots, bell peppers), and marinate proteins like chicken thighs or pork chops. Portion these components into glass containers. This system turns a hectic Tuesday into a simple "assembly night" where you just reheat the curry, rice, and veggies.

The 20-minute weeknight meal strategy

For those high-activity nights, you need a roster of ultra-fast recipes. These meals rely on pantry staples and pre-prepped items. A classic is "Pantry Pad Thai": use pre-cooked rice noodles from T&T, a bag of pre-shredded coleslaw mix, scrambled egg, and a bottle of pad Thai sauce. It comes together in one wok in 15 minutes. Another is "Sausage and Peppers": cook Italian sausages from Cioffi's Meat Market (2748 Barnet Hwy) with sliced bell peppers and onions, and serve with crusty bread. Having these quick blueprints prevents the default trip to a drive-thru.

Summary: Coquitlam family weekly meal planning starts with a clear schedule analysis to assign appropriate meal types to each night. Identify 1-2 "batch cooking" weekend hours for staples like rice and marinated meats, and designate 2-3 weeknights for 20-minute meals using pantry staples. A family with Wednesday swimming lessons at City Centre Aquatic Complex should plan a quick stir-fry for that night, not a slow-roasted dish. This proactive scheduling is the foundation for reducing weekday stress.

Local grocery availability vs meal delivery

Coquitlam families have a distinct advantage with a dense concentration of diverse grocery options within a short drive. The choice between shopping yourself or using a delivery service depends on your time, budget, and culinary goals. Here is a breakdown of your local options.

Major grocery stores and their specialties

Each major store in Coquitlam has strengths that can inform your shopping list.

• T&T Supermarket (1031 United Blvd): The anchor for Asian cooking. This is your go-to for fresh leafy greens like gai lan and bok choy, affordable seafood like whole tilapia or salmon fillets, and a vast selection of sauces, noodles, and frozen items like dumplings and buns. Their roasted duck and BBQ pork are excellent time-savers for a quick dinner.
• Save-On-Foods (Multiple locations, e.g. 2991 Lougheed Hwy): A reliable all-rounder with a strong Western focus. Their weekly flyers often have good deals on family packs of chicken, ground beef, and dairy. The ready-made hot food counter (rotisserie chickens, mashed potatoes) can be a backup plan.
• Buy-Low Foods (2564 Barnet Hwy): Known for competitive pricing on staples. A good spot for bulk buying canned goods, pasta, cereal, and snacks. Their produce section is basic but functional for common items like onions, potatoes, and apples.
• H-Mart (329 North Rd): A smaller but well-curated Korean grocery. Ideal for specific items like gochujang (Korean chili paste), kimchi, fresh noodles for japchae, and quality cuts of beef for bulgogi. Their pre-marinated meats are a fantastic shortcut.

Meal kit and prepared meal delivery services

When time for grocery shopping and prep is zero, these services fill the gap. They are more expensive per meal than cooking from scratch but cheaper and healthier than consistent takeout.

• Meal Kits (e.g. HelloFresh, Chefs Plate): These provide pre-portioned ingredients with recipe cards. They are excellent for introducing new recipes and reducing food waste, but they still require 30-45 minutes of active cooking time. Best for a Coquitlam family's less hectic nights, perhaps a Sunday or Monday.
• Prepared Meal Delivery (e.g. The Storm Cafe): This is a Vancouver-based service that delivers fully cooked, chilled meals you just reheat. For a Coquitlam family, this is the ultimate convenience for 1-2 nights per week. You can order family-sized portions of dishes like teriyaki chicken or lasagna. It is a direct substitute for the cooking process on your busiest nights.
• Grocery Delivery (e.g. Instacart, Save-On-Foods Delivery): This saves you the trip to the store. You can shop from T&T, Save-On-Foods, or even Costco via these apps. There are delivery fees and markups, but for a large weekly shop, the time saved can be worth it, especially if you are coordinating multiple kids' activities.

Cost and time comparison table

Summary: Coquitlam families should use a hybrid approach to grocery shopping and meal delivery. Shop weekly at T&T Supermarket for Asian staples and Save-On-Foods for Western basics, costing $20-25 per homemade meal. Integrate a prepared meal service like The Storm Cafe for 1-2 peak-busy nights per week at $40-60 per meal to avoid takeout. This balance optimizes both budget and time for the typical Tri-Cities schedule.

Balancing Western and Asian family preferences

Many Coquitlam households have mixed culinary tastes, with some family members preferring pasta and burgers while others crave rice and stir-fries. A successful weekly plan does not make two separate meals, it finds fusion points and rotates cuisines fairly.

Fusion dishes that please everyone

The goal is to create meals that incorporate elements from both culinary traditions. These dishes are often crowd-pleasers.

• Asian-Inspired Pastas: Instead of a classic Bolognese, make a "Korean Spicy Pork Pasta." Sauté ground pork with gochujang, soy sauce, and garlic, then toss with spaghetti and green onions. It has familiar pasta format with exciting Korean flavors.
• Rice Bowl Bars: Set up a build-your-own bowl station. Cook a large batch of jasmine rice. Offer toppings like: teriyaki chicken (Asian), shredded BBQ pork from T&T (Asian), black beans and corn (Western), sautéed peppers and onions (neutral), and various sauces (soy, ranch, sriracha mayo). Everyone builds what they like.
• "Burgers" with an Asian Twist: Make salmon or tuna patties (using canned salmon from Save-On-Foods) seasoned with ginger and green onion. Serve them on brioche buns with a wasabi mayo and a side of edamame or sweet potato fries.

The weekly cuisine rotation framework

A simple, fair system is to assign cuisines to different nights of the week. This manages expectations and simplifies planning.

• Monday (Comfort): Western comfort food. Example: Homemade chicken pot pie with a biscuit topping, or hearty beef chili.
• Tuesday (Quick Asian): Fast stir-fry or noodle soup. Example: Beef and broccoli stir-fry with jasmine rice, or udon noodle soup with fish cakes and spinach.
• Wednesday (Fusion/Pizza): A middle-ground night. Example: The pasta fusion dish mentioned above, or homemade "make-your-own" pizza where kids can add their own toppings, including options like corn and Korean BBQ beef.
• Thursday (Rice Bowl Night): Use the bowl bar concept to clean out the fridge.
• Friday (Takeout or Treat): This is the night to order in from a local favorite like Pho 99 (2748 Barnet Hwy) for pho or John B Pub (988 Brunette Ave) for burgers and wings, or to cook a fun treat like homemade fish and chips.

Stocking a panty for both worlds

Your pantry and freezer should support this flexible style. Key staples include:

• Western: Pasta (spaghetti, penne), canned tomatoes, tomato paste, olive oil, dried herbs (oregano, basil), chicken/beef broth, flour, breadcrumbs.
• Asian: Jasmine rice, rice noodles, udon, soy sauce, oyster sauce, sesame oil, rice vinegar, hoisin sauce, fish sauce, canned coconut milk, frozen dumplings (gyoza), frozen edamame.
• Neutral/Proteins: Frozen chicken thighs, ground pork, a whole frozen salmon, eggs, a variety of fresh vegetables (onions, carrots, broccoli, bell peppers, leafy greens).

For more focused guidance, see our article on Low-Sodium Asian Meals in Vancouver for healthier twists on classic dishes.

Summary: Balancing Western and Asian preferences in Coquitlam family meal planning requires fusion dishes and a clear weekly rotation. Implement a schedule like "Meatball Subs Monday, Stir-Fry Tuesday, Fusion Pasta Wednesday," which satisfies diverse tastes predictably. Stock a pantry with both spaghetti and jasmine rice, soy sauce and olive oil, to enable this flexible cooking style. This approach prevents meal-time negotiations and doubles your recipe options.

4-week sample meal plan for Coquitlam families

Here is a practical, seasonal meal plan designed for a Coquitlam family of four. It assumes weekend prep and uses local grocery stores. Prices are estimated for 2026. Adjust portions based on your family's appetite.

Week 1 (Spring Focus)

• Sunday Prep: Cook 6 cups jasmine rice. Marinate 8 chicken thighs in teriyaki sauce. Wash and chop broccoli, bell peppers, carrots.
• Monday: Teriyaki Chicken Bowls (use pre-marinated chicken, steamed broccoli, carrots over rice). Cost: ~$18.
• Tuesday: Creamy Tomato Pasta with Sausage (use Italian sausage from Cioffi's, canned tomatoes, cream). Cost: ~$16.
• Wednesday: Leftover Teriyaki Chicken fried rice (add egg, peas, leftover rice).
• Thursday: Salmon Burgers (canned salmon patties) with wasabi mayo and side salad. Cost: ~$22.
• Friday: Order pizza from Megabite Pizza (1206 Austin Ave) or similar.
• Saturday: DIY Taco/Nacho Bar with ground beef, nacho chips, cheese, salsa, guacamole. Cost: ~$25.

Week 2 (Summer Focus)

• Sunday Prep: Grill or bake 6 chicken breasts. Make a large quinoa salad with cucumber, tomato, feta. Hard-boil 6 eggs.
• Monday: BBQ Chicken Salad (shredded chicken over greens with corn, black beans, avocado). Cost: ~$20.
• Tuesday: Chicken Quesadillas (use shredded chicken, cheese, peppers) with salsa and sour cream. Cost: ~$15.
• Wednesday: Cold Soba Noodle Salad (buy soba noodles at H-Mart, toss with dipping sauce, shredded cucumber, carrot). Cost: ~$14.
• Thursday: Breakfast for Dinner: Veggie omelets, bacon, and toast. Cost: ~$12.
• Friday: Grill night: Burgers, pre-marinated Korean short ribs (from H-Mart), and corn on the cob. Cost: ~$35.
• Saturday: Leftover buffet / clean out the fridge.

Week 3 (Fall Focus)

• Sunday Prep: Make a large beef stew or Japanese curry in a slow cooker. Roast a tray of sweet potatoes and Brussels sprouts.
• Monday: Beef Stew/Curry over rice with roasted veggies. Cost: ~$24.
• Tuesday: Stew/Curry leftovers.
• Wednesday: "Pantry Pad Thai" (using prepped veggies, rice noodles, bottled sauce). Cost: ~$13.
• Thursday: Grilled Cheese and Tomato Soup (use canned soup, dress up with basil). Cost: ~$10.
• Friday: Takeout from a local Chinese restaurant like Hon's Wun-Tun House (1015-1160 Pinetree Way).
• Saturday: Homemade mini meatloaves, mashed potatoes, green beans. Cost: ~$20.

Week 4 (Winter Focus)

• Sunday Prep: Cook a whole roast chicken or buy one. Make a big pot of lentil or ham and split pea soup.
• Monday: Roast Chicken dinner with potatoes and steamed greens. Cost: ~$18 (if homemade).
• Tuesday: Chicken noodle soup (use carcass for broth) or lentil soup with crusty bread. Cost: ~$8.
• Wednesday: Chicken enchiladas (use leftover shredded chicken). Cost: ~$16.
• Thursday: Breakfast Burritos (scrambled eggs, sausage, cheese, salsa). Cost: ~$14.
• Friday: Family movie night: Build-your-own "poutine" bar with fries, cheese curds (from Save-On-Foods), gravy, and alternative toppings like pulled pork.
• Saturday: Hot pot at home. Buy a broth base from T&T, thinly sliced meat, seafood balls, and lots of veggies. Cost: ~$40.

For more high-protein ideas that fit into such a plan, check out our guide for High-Protein Asian Meal Prep for Vancouver Gym-Goers.

Summary: A practical 4-week sample meal plan for a Coquitlam family rotates proteins and cuisines while leveraging weekend prep. Week 1 features teriyaki chicken bowls ($18) and pantry pad Thai ($13), while Week 3 centers on a Sunday slow-cooker beef stew ($24). Each plan includes one takeout night and a flexible leftover day. This structure provides variety, controls costs, and aligns with the seasonal produce available at Coquitlam Centre Farmers Market.

How to incorporate seasonal local produce

Using seasonal produce is a cornerstone of fresh, affordable, and sustainable meal planning. Coquitlam has excellent access to local farms through markets and certain grocery stores.

Coquitlam's seasonal produce calendar

Knowing what is fresh and local helps guide your weekly menu.

• Spring (April-June): Asparagus, peas, radishes, spinach, lettuce, rhubarb, strawberries (later in June). Meal Idea: Asparagus and salmon sheet-pan dinner.
• Summer (July-September): Berries (blueberries, raspberries), corn, tomatoes, zucchini, cucumbers, bell peppers, peaches, cherries. Meal Idea: Fresh corn and tomato salad with grilled chicken.
• Fall (October-November): Apples, pears, squash (butternut, acorn), pumpkins, Brussels sprouts, kale, potatoes, carrots. Meal Idea: Roasted butternut squash soup.
• Winter (December-March): Root vegetables (carrots, potatoes, parsnips), onions, leeks, cabbage, stored apples. Greenhouse greens are available. Meal Idea: Hearty cabbage rolls or roasted root vegetable medley.

Where to shop for local produce

• Coquitlam Farmers Market: Operating Sundays at Dogwood Pavilion (1655 Winslow Ave) from approximately May to October. This is the best direct source. You can talk to farmers from the Fraser Valley about what is freshest.
• Grocery Store Labels: Stores like Save-On-Foods and Buy-Low often label BC-grown produce. Look for signs saying "Product of BC" or "Grown Locally," especially on items like berries, corn, and apples.
• Farm Stands: While less common in central Coquitlam, a short drive to places in Port Coquitlam or Maple Ridge can yield farm-fresh eggs and vegetables.

Preserving seasonal bounty

To enjoy summer flavors in winter, use simple preservation techniques.

• Freezing: Berries, corn kernels (blanched first), and chopped bell peppers freeze beautifully. Spread them on a tray to freeze individually before bagging. Use frozen berries in smoothies or oatmeal, and frozen veggies in soups and stir-fries.
• Simple Canning/Pickling: You do not need to be an expert. Quick-pickle cucumbers or radishes in a vinegar brine for a fridge pickle that lasts weeks. Make a big batch of apple sauce in the fall and freeze it in portions.

For complete strategies on planning with local ingredients, the BC CDC health information site offers resources on healthy eating, which aligns with using fresh produce.

Summary: Coquitlam families can incorporate seasonal local produce by shopping the Coquitlam Farmers Market (Sundays at Dogwood Pavilion) from May to October and looking for "BC Grown" labels at Save-On-Foods. In July, plan meals around $4/pint local blueberries and $0.50/ear corn, freezing surplus for winter smoothies. This practice ensures peak flavor, supports local farmers, and reduces the environmental footprint of your weekly meals.

Reducing food waste in family meal planning

Food waste is a major budget leak. A focused plan can dramatically cut what you throw away, saving you money and aligning with broader environmental goals, as highlighted by Health Canada food nutrition guidelines which promote sustainable food practices.

The "first in, first out" fridge system

Organize your refrigerator so the oldest items are at the front. When you unpack groceries, move the older produce, dairy, and leftovers to the front and place the new items behind them. Designate a "use it up" shelf or container for leftovers that need to be eaten within the next day. This visual cue prevents forgotten containers of pasta or half-used bags of spinach from spoiling in the back.

Strategic repurposing of leftovers

Do not just reheat the same meal. Transform leftovers into something new.

• Roasted Chicken: Night

1: Roast chicken with veggies. Night

2: Shred leftover meat for chicken salad sandwiches or chicken fried rice.

• Cooked Rice: Day

1: Side for curry. Day

2: Fried rice. Day

3: Rice pudding for dessert (if any remains).

• Overripe Fruit: Brown bananas become banana bread or smoothies. Soft berries are perfect for compote (simmer with a little sugar) to top yogurt or pancakes.
• Vegetable Scraps: Keep a gallon bag in the freezer for onion skins, carrot tops, celery ends, and herb stems. When full, simmer them to make a flavorful homemade vegetable broth for soups.

Proper storage for Coquitlam's climate

Coquitlam's humidity can accelerate spoilage. Proper storage extends life.

• Herbs: Treat basil like flowers, trim stems and place in a glass of water on the counter. For cilantro and parsley, wash, dry thoroughly, wrap in a paper towel, and store in a sealed container in the fridge.
• Leafy Greens: Wash, spin or pat completely dry, and store in a container lined with a dry paper towel to absorb moisture.
• Root Vegetables: Store potatoes, onions, and garlic in a cool, dark, dry place (not under the sink), and keep them separate, as onions can make potatoes sprout faster.

Summary: Reducing food waste in Coquitlam family meal planning requires a "first in, first out" fridge system and strategic repurposing of leftovers, like turning Sunday's roast chicken into Monday's fried rice. Store leafy greens in containers with dry paper towels to combat local humidity and prevent spoilage. A family that plans to repurpose 3 core ingredients each week can reduce their food waste by an estimated 25%, saving over $300 annually.

Getting kids involved in Coquitlam meal decisions

Involving children in meal planning and prep increases the likelihood they will eat what is served and teaches them valuable life skills. It turns a chore into a family activity.

Age-appropriate kitchen tasks

Assign tasks based on ability to keep them engaged and safe.

• Ages 3-5: Washing vegetables and fruits, tearing lettuce for salad, stirring batter or mixes, using cookie cutters, sprinkling toppings.
• Ages 6-8: Measuring ingredients, cracking eggs (practice over a small bowl!), peeling carrots or cucumbers with a safe peeler, setting the table, assembling simple items like tacos or pizzas.
• Ages 9-12: Reading recipe steps, using a can opener, chopping soft vegetables (like mushrooms, zucchini) with a supervised knife, using the microwave, scrambling eggs, making a simple salad dressing.
• Teens: Can follow a recipe start-to-finish with supervision, use the stove and oven, do more complex knife work, and be in charge of one family meal per week.

The "pick your night" system

Give each child (who is old enough) one night per week where they help choose and prepare the meal. Provide structured choices to keep it manageable. For example: "Your night is Thursday. Do you want to make breakfast-for-dinner (pancakes and eggs) or homemade personal pizzas?" Then, they help with the shopping list and the cooking. This builds ownership and excitement.

Local food exploration as education

Use Coquitlam's food landscape as a classroom.

• Grocery Store Scavenger Hunt: At T&T, give them a list to find: a fruit they have never tried (like dragon fruit), a green vegetable that is not broccoli (like gai lan), and their favorite type of noodle.
• Farmers Market Trip: Give them a few dollars at the Coquitlam Farmers Market to pick out one new vegetable for the family to try that week.
• Cultural Connection: If you are making a dish from a specific culture, talk about it. "Tonight we're making japchae, a Korean noodle dish. We bought the sweet potato noodles at H-Mart on North Road."

Getting kids involved also makes them more receptive to the meal prep strategies discussed in our Complete Guide to Meal Prep Services in Vancouver 2026, as they understand the "why" behind the planning.

Summary: Getting kids involved in Coquitlam meal decisions increases buy-in and teaches life skills. Implement a "pick your night" system where each child chooses between two meal options for their assigned night, such as tacos or pancakes. Take them to T&T Supermarket to pick a new vegetable, turning grocery shopping into education. This involvement reduces mealtime resistance and fosters a positive family food culture.

Key Takeaway

Effective Coquitlam family weekly meal planning hinges on a hybrid strategy: shop local groceries like T&T Supermarket for core ingredients and use prepared meal services for the busiest nights. Base your weekly menu on a schedule analysis, batch-cook on Sundays, and intentionally rotate between Western and Asian dishes to satisfy all palates. This system saves time, reduces food waste, and keeps your food budget predictable.

Frequently Asked Questions

How much should a weekly grocery budget be for a family of four in Coquitlam?

For a family of four cooking most meals at home, a realistic weekly grocery budget in 2026 is between $200 and $ 300. This covers staples from stores like Save-On-Foods and T&T Supermarket, plus some snacks and basic household items. The lower end assumes careful meal planning, using sales flyers, and minimal prepared foods. The higher end includes more organic produce, premium proteins, or specialty items. Using our free income tax calculator can help you determine a comfortable food budget based on your take-home pay.

What are the best Coquitlam grocery stores for Asian ingredients?

The best store is T&T Supermarket at 1031 United Blvd. It has the widest selection of fresh Asian vegetables (bok choy, gai lan), live and fresh seafood, BBQ meats, frozen dumplings, and sauces. For Korean-specific ingredients like gochujang, kimchi, and pre-marinated meats, H-Mart at 329 North Rd is excellent. Many larger Save-On-Foods locations also have decent international aisles with basic sauces and noodles.

How can I make meal planning faster as a busy Coquitlam parent?

Dedicate 30 minutes on Saturday morning to plan while referencing local flyers (Save-On-Foods, Buy-Low). Use a template. Then, do one big shop on Sunday. Alternatively, use grocery delivery via Instacart to save the trip. For cooking speed, invest in an Instant Pot for fast curries and stews, and always double recipes to freeze a second meal. For zero-cook nights, keep a family-sized meal from a local prep service like The Storm Cafe in your freezer.

Are there meal prep services that deliver to Coquitlam?

Yes, several Vancouver-based services deliver to Coquitlam. The Storm Cafe offers fully cooked, family-sized meals like butter chicken or shepherd's pie that you just reheat. Some larger national meal kit companies like HelloFresh and Chefs Plate also deliver here. For a detailed comparison of all options, read our Vancouver Meal Prep Guide 2025.

How do I handle different dietary preferences (e.g. one vegetarian) in my family meal plan?

Use a "modular" cooking approach. Make a base dish that can be customized. For example, make a taco bar with both seasoned ground beef and black beans as protein options. For stir-fry, cook the vegetables and sauce separately from the protein, adding chicken to only half. For pasta, set aside some plain sauce before adding meatballs. This is often easier than cooking two entirely separate meals.

What are some easy, healthy snacks for Coquitlam kids' lunches?

Focus on whole foods that are easy to pack: apple slices with peanut butter, cheese strings, yogurt tubes (freeze them to keep lunch cool), homemade trail mix with nuts and dried fruit, whole grain crackers, cherry tomatoes, cucumber slices, or edamame pods (buy frozen, steam, and sprinkle with salt). Many of these items are affordable at Buy-Low Foods or Costco.

How far in advance should I plan meals?

Planning one week at a time is the most manageable and flexible rhythm for most Coquitlam families. This allows you to check schedules, see what is already in your fridge, and shop for fresh produce without it spoiling. Some families find a two-week plan works, but it requires more upfront time and freezer space for proteins. Start with a weekly plan every Sunday.

References

[1] National Research Council Canada, "Food Waste Reduction," 2024. Research on meal planning and food waste reduction strategies. https://nrc.canada.ca/