A little planning can go a long way when it comes to making healthy meals. And while meal planning may sound daunting, it’s actually quite simple with a little know-how. By definition, meal planning is just deciding in advance what you’ll be eating throughout the week. Think of it as creating a menu for yourself, along with a plan for how you’ll execute it.
Planning and cooking your own meals can save you time, money, and calories when done the right way. It can also help ensure you get adequate nutrients, teaching you to include foods like fruits and veggies on every plate and to keep your kitchen well-stocked in order to make that possible.
As a registered dietitian, I believe anyone can master meal planning with a little practice. Here are some practical steps to get you started.
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Understand How Your Meals Should Be Balanced
The USDA’s MyPlate food guide recommends filling half your plate with fruits and vegetables, a quarter with whole grains, and a quarter with lean protein. This is known as the 50/25/25 rule, and it not only helps you portion your meals, but also helps you plan your shopping list.
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Remember That Meat Isn't Your Only Option For Protein
There are plenty of choices beyond beef and poultry, including foods like seafood, eggs, beans, peas, lentils, legumes, nuts, seeds, and soy products. Beans, peas, and lentils fall into the vegetable category, too – so you can knock out two food groups for the price of one.
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Make Sure You Eat Foods That You Actually Enjoy
When planning out your meals, choose foods that you like, rather than the ones you think you should be eating. It doesn’t matter how nutritious the foods are – if they aren’t satisfying to you, you won’t be able to sustain a healthy diet.
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Decide What You're Going to Use to Add Flavor to Your Dishes
While creamy and salty sauces can be delicious, they’re not the healthiest additions to your plate. Plan out how you’re going to season your dishes, too, and lean on fresh fruit juices, herbs, and spices for light and satisfying options.
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Plan For Leftovers
If you’ve chosen a dish you know can double as lunch the next day, double your recipe. And if there’s little risk that you’ll grow tired of eating the same foods throughout the week, consider adding that dish to your meal plan twice to save some time and effort on meal prep.
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Plan Out Your Drinks, Too
You can eat nourishing and healthy meals all day long, but then accidentally set yourself back with sugary drinks and alcohol. Make sure your kitchen is stocked with better-for-you choices like milk and 100 percent fruit juice (and water, of course!).
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Make a List Before You Go Grocery Shopping
Don’t wing it at the grocery store. Instead, plan out your meals, and then make a grocery list containing everything you’ll need to prepare your foods for the week. This way, you aren’t tempted to buy anything you don’t need, and you can avoid any last-minute supermarket runs.
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Invest in a Meal Planner
There are a slew of meal planning resources available that can help you on your quest to eat healthier. If you’re having a hard time meal planning on your own, investing in a meal planning book like 52-Week Meal Planner ($11) can be a lifesaver.
