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The Four S Meal Plan: Simple & Satisfying

Updated on July 11, 2011


Cooking is a simple, enjoyable and essential activity. Anyone who wants to take a little time and discover the basics can learn to cook meals that their family and friends will enjoy.

What is more you can make tasty and healthy food without spending a whole pile of cash. The Four S’s meal plan is straightforward and provides simple and satisfying meals that will please both vegetarian and omnivores. In this plan the ingredients are up to you so you can go meatless or not as you choose.

The fours Ss are,

1- Salad

2- Soup

3- Stews

4- Stir fries.

Easy enough each can be served alone or combined for a more elaborate meal. For example, a basic tomato soup is a good dish to enjoy before a chicken rice stir fry.

Both are easy enough to make and will satisfy hunger and flavour. Food that has no or little flavour often leaves people craving more, they may not actually need more food, often they do not, but they seek it as they are not satisfied.

The four S meal plan is , for the most part, a guide to preparing suppers that will help you keep the spending and the calories down. Of course, you can make a bit extra at night and have a ready packed lunch for the following day.

stir fry

basic stir fry, Bob Ewing photo
basic stir fry, Bob Ewing photo

The meal plan begins the night (or 2) before you go shopping.

Step one. Take an inventory of what you have on hand?

Step two. What meals (suppers) will you serve? (write this down), you can rearrange it or substitute if needed but put it in writing so you have a reference

Step three. What ingredients do you need?

Step four. Make a list and stick to the list.

Step five. Check sales flyers to see if any ingredients you need are on sale.

The day before you go to the shopping store be sure to have something to eat first. If you leave from work then pack a little something to stop your hunger pangs. Grocery shopping when hungry is a major cause of over spending and of buying junk food items.

Now you probably shop in the same grocery store every shopping day so you know where the items you want. Stick to the outside aisles which is where the meat, vegetables, dairy and eggs are usually found, then if you need pasta, rice, or sauces such as soya or hot, go to those aisle next.

Rice and pasta can be used in soups, salads, stews and stir fries, so buy in bulk. Potatoes, carrots, cabbages, and turnips are all great four S foods and usually quite reasonably priced. They will also keep. You can round this list out with fruits and vegetables in season.

In food as in life variety is the spice so mix it up, take time to seek out new recipes, there are many ways you can serve turnip, and for example; how many do you know? Experiment with recipes once you know how to make them without referring back to the original. Cooking is simple and fun and the Four S’s will keep you focused and save you time and money.


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  • Bob Ewing profile image

    Bob Ewing 8 years ago from New Brunswick

    I do, thanks for dropping by.

  • Sandyspider profile image

    Sandy Mertens 8 years ago from Wisconsin, USA

    I could live off of this diet.

  • Bob Ewing profile image

    Bob Ewing 8 years ago from New Brunswick

    I used to fine meal planning difficult then took a look at what we enjoyed eating and what was necessary to make those meals. Thanks for dropping by.

  • Bob Ewing profile image

    Bob Ewing 8 years ago from New Brunswick

    smoothies make a good fifth S, thanks for dropping by.

  • Georgina_writes profile image

    Georgina_writes 8 years ago from Dartmoor

    I'm a big fan of the four S's, but never thought to organise them in that way. I would probably add another - smoothies. Great hub

  • Katelyn Weel profile image

    Katelyn Weel 8 years ago from Ontario, Canada

    Good plan, I find meal planning really hard to do for some reason.. This is a great way to simplify it

  • Bob Ewing profile image

    Bob Ewing 8 years ago from New Brunswick

    Thanks and thanks for dropping by.

  • milleredkarla profile image

    milleredkarla 8 years ago

    Really simple strategy especially in these tough time. I would rather cook at home now than eat out. I can create an enjoyable meal at home that rivals the restaurants. Although it is hard when the misses wants a different place of scenery. Great hub.

  • Bob Ewing profile image

    Bob Ewing 8 years ago from New Brunswick

    Thanks for dropping by.

  • Hello, hello, profile image

    Hello, hello, 8 years ago from London, UK

    Thank you for a lovely hub. I like my food simple and tasty.