Meal Planning in 4 Steps | Beginner’s Guide and Ideas

Benefits of Meal Planning

Imagine buying four bags of groceries, bringing them home, and throwing one of the bags directly into the trash. It sounds crazy, but chances are pretty good that you do just that.

The Natural Resource Defense Council has concluded that Americans end up throwing away 25% of their groceries on average, costing a family of four anywhere from $1400 to $2300 in food waste every year.

How can you recoup some of that loss? Effective meal planning.

Not only is meal planning a smart financial move but more importantly, it benefits your health.

A recent study found that meal planning resulted in a healthier diet and lower obesity rate for those who participated. The study findings held true whether participants planned healthy meals or just made a plan for meals in general.

Having a plan ready for mealtimes, rather than deciding what to eat on the spot, reduces stress and results in an overall more nutritionally balanced diet. By deciding on ingredients and portion sizes ahead of time, meal planners can make healthier choices to aid weight loss.

The problem is that meal planning can feel like a daunting task when your usual approach is to wander the aisles of the grocery store looking for meal ideas. But it doesn’t have to be!

Following just four steps from the comfort of your own home will land you a grocery list and a meal plan to last for several days.

First, take stock of what you already have.

Be sure to check your pantry, fridge, and freezer.

Write down a few things that you can incorporate as main or side dishes. Using what you already have will save money and reduce food waste.

Although I don’t plan lunches like I do dinners, I do jot down what I already have and could eat for lunches. It’s a quick reminder to myself when I complain there’s “nothing to eat!” for lunch.

Dinner leftovers are also fantastic lunch options!

Second, spread out the ingredients you wrote down over several meals.

I typically plan five meals at a time. If a few ingredients go together (say naan, marinara sauce, and pepperoni), group them together.

You may not have enough existing ingredients to spread over five meals, in which case you’ll get to create a brand-new meal for the other days.

But if you’re trying to be extra thrifty, incorporate at least one item that you already had into your new meal. I’m going to add some of my leftover jasmine rice to…something.

Third, plan the rest of your meals around what you have.

You can use your own ideas or search the internet for a new recipe.

For one of the days, I wrote down frozen chicken and baked beans. That seems southern to me. If I throw one more side at it, say some corn on the cob, I’ve got myself a full meal!

Run your ideas past your family members to make sure they’re up for eating those meals. My husband wasn’t feeling the penne and marinara, so I switched up the sauce to something less heartburn-y.

Fill in the blanks with the foods that you’ll need to buy to bring your meals together. Write those items under or separate from what you already have, so that you can more easily see what you have and what ingredients you need to add to your grocery list.

No need to write down additional ingredients you’ll need if you already have them on hand.

A few tips:

• Keep meals simple. Unless you’re one of those people who love to spend hours cooking, try to choose meals with minimal ingredients and prep time. If one part of the dish will take a little more time (say, barbecue chicken), keep the other parts easy (like frozen corn that can steam in the microwave).
• If you’re making something that would freeze well, consider doubling the batch, freezing what you don’t eat, and unthawing it a few weeks later for a delicious meal with minimal effort. You can mix freezer dishes (like a casserole or pasta) with fresh ingredients (like a side salad or French loaf) so they don’t feel like leftovers.

And finally, consider your plans (and subsequent energy for cooking) for each day.

I know that our Tuesdays are busy and that by the time dinner rolls around, I’m either not going to have the time to cook or just won’t be feeling it. So I’m going to choose the simplest meal and stick it on the menu for that day.

Assign each meal to a day.

And there you have it…a meal plan and shopping list that will serve you and your family for several days! You could stop reading right now and go on your merry way!

But…maybe you have more questions? Or maybe you’re just in the mood for a deeper dive on meal planning?

If that’s you, keep reading to learn the answers to meal planners’ most frequently asked questions!

Fundamentals of Meal Planning

Understanding Nutrition Goals

Your nutrition goals are foundational to successful meal planning. Whether your goal is weight loss or just enhance your overall well-being, defining clear objectives is a critical first step.

Begin by outlining your calorie requirements and dietary preferences. If weight loss is on your agenda, create a calorie deficit while ensuring nutrient balance.

Remember, a healthy diet rich in whole grains, fruits, and lean proteins can serve as your north star in crafting enjoyable, healthy meals.

Choosing Healthy Foods

When selecting healthy foods, prioritize a variety of colors and textures to ensure a wide spectrum of nutrients. Lean proteins, whole grains, and an abundance of fruits and vegetables can create healthy diet foundations.

Here’s an easy way to structure your shopping list:

• Fruits and Vegetables: Fill half your plate with a rainbow of produce.
• Whole Grains: Aim for at least three servings daily.
• Lean Proteins: Include lean meats, legumes, or tofu for balanced meals.

Don’t forget to spruce up your meals with healthy options like nuts and seeds. These power-packed add-ons bring both flavor and crunch—plus they’re heart-friendly!

Engaging in meal planning is a dynamic way to bring excitement into your eating habits while staying true to your health objectives. Let your plate be a reflection of your dedication to a vibrant, healthier you.

Organizing Your Meal Planning Process

Embarking on your meal planning journey involves setting up an efficient workflow and being precise at the grocery store to minimize food waste and save time.

Creating Your Meal Prep Workflow

To start your meal prep, designate a day for planning your meals. This day will be the cornerstone of your workflow.

By planning your meals in advance, you tackle the question of “What’s for dinner?” just once a week. Here’s a simple framework:

1. Choose your meals for the week.
2. Break down each meal into ingredients and required quantities.
3. Allocate time for prep and cooking.

By segmenting the whole process, you’re able to manage your time and tasks more effectively, turning meal prep into a less daunting activity. And remember, if life gets busy, there’s always the option to prep ingredients for multiple meals in one go!

Assembling Your Shopping List

Once your meals are planned, it’s time to compile your grocery list. A well-organized shopping list is your best ally against impulse buys and forgotten items, which are common causes of food waste.

Follow these steps for a seamless experience:

• List ingredients under grocery store categories like ‘Produce’, ‘Meats’, ‘Dairy’, and ‘Dry goods’.
• Double-check pantry items to avoid unnecessary purchases.
• Bold items you purchase frequently to speed up future list-making.

By categorizing your grocery list and knowing exactly what you need, you make your grocery shopping more structured and efficient. This simple approach helps ensure that you buy only what you need, plan meals effectively, and keep your kitchen running smoothly.

Food Budgeting and Grocery Shopping

Crafting a savvy meal plan begins with understanding how to manage your food budget while navigating the grocery store aisles. Your strategy should revolve around optimizing expenses without compromising on nutrition or taste.

Managing Your Food Budget

Set a clear budget: First, determine how much you can afford to spend on food. It’s a great way to keep your finances in check and avoid impulse purchases.

Align your spending with your favorite recipes to make sure your meals are both cost-effective and enjoyable.

• Break down your food budget into categories:
  • Fresh produce
  • Meat and proteins
  • Pantry staples

Plan around sales: Take note of weekly specials at your grocery store. This could mean that sometimes your meal plans are informed by what’s discounted, which can ultimately lead to significant savings.

Smart Grocery Shopping

Make a list: Before heading to the grocery store, list all the ingredients you need. Stick to it to avoid buying unnecessary items.

Remember, the best way to shop is with a clear purpose.

• Use apps or digital tools to keep track of your shopping list and to compare prices.

Buy in bulk: Look for opportunities to buy non-perishable items or freezable goods in larger quantities. This practice can reduce the cost per serving.

• Consider items like rice, pasta, and canned goods when buying in bulk.

Choose generics: Often, store-brand items will deliver the same quality as name brands at a fraction of the cost.

By keeping these focused strategies in mind, you’ll be able to tackle meal planning in a budget-friendly way, ensuring that each trip to the grocery store is as efficient as it is rewarding.

Implementing Your Meal Plan

Your meal plan is more than just a set of ideas; it’s a roadmap for your weekly nutrition. To successfully implement it, you’ll need to prepare in advance and stay flexible to accommodate life’s ever-changing rhythm.

Preparing Meals for the Week

To tackle a busy schedule, start by setting aside time on a Sunday or your least hectic day for meal prep. Lay out your to-do list including meals that cater to the entire family, making sure to incorporate preferences and dietary needs of all family members.

• Organize Ingredients: Create a checklist from your meal plan and cross-reference with what’s already in your kitchen from the previous week. This avoids buying what you already have.
• Batch Cook Staples: Cook large quantities of versatile ingredients like ground beef, which can be used in multiple dishes throughout the week.
• Pre-portion Meals: Divide meals into containers. If you’re experimenting with a new recipe, prepare a small batch first to ensure it meets your family’s tastes.
• Label Clearly: Mark containers with the contents and date to keep track of what you have prepared.

Adapting to Life’s Changes

Even the best-laid plans can be disrupted by unexpected events. When you’re facing changes in your weekly routine:

• Flexible Ingredients: Choose ingredients that can be easily adapted into different meals, like ground beef that could switch between tacos or spaghetti bolognese.
• Support Local: Consider ingredients from local farms which can offer fresh, seasonal produce and often last longer.
• Backup Options: It’s helpful to have a couple of quick, healthy backup meals in mind when you simply don’t have time for the planned meal.
• Incorporate Leftovers: Use leftovers creatively to make new meals, saving both time and resources.

By following these tips and being prepared for the unpredictable, your meal plan will become an invaluable tool that seamlessly integrates into your lifestyle.

Meal planning will sometimes go horribly wrong and that’s okay.

And there you have it! You (yes, you!) have created a meal plan. Sometimes your meal plan will rock and sometimes it will fail miserably.

When my husband and I were dating, I decided to impress him by making mind-blowing pork fajitas. The recipe (that I had never tried) required rehydrating dried peppers with boiling water.

I had nooo idea that throwing dried peppers into boiling water would result in eye-stinging vapors engulfing my face. Also, did you know you’re supposed to cover the pot to avoid vapors spreading? Whoops!

My dog was choking, so I closed him in the bedroom with an open window. I ran back to the kitchen and threw open all of the windows and doors just in time to hear the fire alarm start.

By the time my husband showed up, I was wearing a kitchen towel over my nose and mouth like a train robber, choking uncontrollably, and balancing on a barstool trying to fan the alarm off. Oh, baby! He was impressed!!

When you start a recipe that ends in train robbers (and you might!), don’t let it discourage you. Just don’t write fajitas into the meal plan for the next week, and keep at your meal plan!

You’re well on your way to successful meal planning!

Take stock of the food you already have, spread those ingredients over several meals/days, create a grocery list for the items you’ll need to complete your menu, and assign each meal to the most appropriate day, depending on your schedule.

Meal planning provides a fantastic opportunity to work some healthy proteins, fruits, and vegetables into your diet. But even if your meals aren’t quite so healthy, you’ll still be the proud recipient of lots of great benefits!

You’ll save money, improve your health, and add one more skill to your repertoire. Go, you!

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