Meal Planning Strategies from a Dietitian

Busy schedules can certainly make eating healthy a challenge! Often, we have the desire and the know-how, but we struggle with consistency. The good news is that adopting practical meal planning strategies can help overcome two of the most common barriers: lack of time and disorganization.

We will usually make time for our highest priorities. So, let’s begin with reflecting on why meal planning is important and should be a high priority.

1. Better Nutrition

   A thoughtful meal plan has the potential to be more nutritious and less processed. With no plan in place, we may resort to fast food, microwave dinners, a heavy meal in a restaurant, or random pantry items (i.e., popcorn or cereal) for dinner. Research shows that meals prepared at home contain more vegetables, fewer calories, less sodium, and less fat than restaurant meals or frozen dinners.

2. Saves Money & Time

   A well-planned grocery list that accompanies a deliberate meal plan will save money at the grocery store, as well as time spent in the grocery store trying to figure out what to buy. Going to a grocery store without a plan is like a kid in a candy shop—we grab whatever looks good (and too much of it)! Taking just a few minutes each week to design a meal plan and write an accompanying grocery list will end up saving you time and money in the long run.

3. Reduces Stress

   A well-thought-out meal plan reduces stress and tension around meal time. How many times have you found yourself trying to throw together a decent meal at the last minute while everyone is “starving” and it’s getting way too close to bedtime? This stress and uncertainty about meals does not have to be the normal pattern. Deciding to make weekly meal planning a higher priority can resolve this stressful issue.

4. Valuable Time Around the Table

   Time intentionally carved out to enjoy a family meal together at least three times per week has social and mental benefits as well. The American Academy of Pediatrics states, “Shared mealtimes give you the chance to talk, express love, concern and understanding for each other. Research links family meals with healthy mental development and lower risks for childhood depression, eating disorders, substance use and other mental health concerns.”

Get Organized

Organization is the key to creating and sticking with a plan. Start by printing out Medi-Share’s Weekly Meal Planning  tool or creating your own style of planning worksheet that works best for you. Some people choose to use a dry erase board, a special meal planning app, a basic note on their phone, or even just a paper notepad.

Set aside one day each week, maybe a Saturday morning, to have a “meal planning hour” and create a plan for the next seven days ahead. Look at your calendar to determine which days you may have more time to cook, which days utilizing leftovers would be beneficial, and which days you will be out of the house for a dinner event. Browse through our healthy recipes section for new ideas or use some of your own family favorites. Your meals don’t have to be fancy or Instagram-worthy; just jot down your basic meal ideas, and keep it realistic! Use our plate example to assist in planning out balanced, nutrient-rich meals.

Once you decide on your menu for the upcoming week, make your complete grocery list to be sure you purchase all the ingredients you will need for the entire week. When you go grocery shopping, stick to your list so you avoid tossing in extra junk food. Better yet, try ordering your food online instead of going inside. This tends to save time and money.

Quick Meal Planning Tips 

Breakfast:

It’s ok to stick with only one or two breakfast options. When you find something you like (and it’s healthy), just make it your go-to breakfast for the whole month. This takes away constant decision making early in the morning!

One go-to breakfast idea is overnight oatmeal using a different kind of fruit each day for variation.

Lunch:

Try having a large vegetable salad with a lean protein or beans on top every day for lunch. This keeps lunch simple and routine. I love to top a large salad with a boiled egg, salmon, beans, or grilled chicken.

Pack up leftovers from dinner into single-serving portions for an easy next-day lunch meal.

Snack:

Choose healthy snack options to keep on hand, such as fresh fruits, a raw veggie tray, individual packs of raw nuts, and yogurt. The key to making healthy choices is making them convenient.

Dinner:

Cook once, eat twice! Aim to cook three healthy dinner recipes each week that will leave you with leftovers for the next evening. Veggie-packed soups make great leftovers!

Make each weekday a “theme night” and repeat the theme every week (Meatless Monday, Taco Tuesday, Stir-fry Wednesday, Crock Pot Thursday, Fish Fillet Friday).

Stock your freezer. Try doubling a recipe so you can freeze half for another busy week. Frozen veggies are also an excellent time-saving option, so be sure to keep several varieties on hand. Frozen fruits are great to have available for smoothies and oatmeal as well.

Perhaps you aim to try one brand new recipe each week. This will keep meal time fresh, interesting, and seasonal!

Ask your family for input and let them help with the menu plan. Involve your kids by asking them to list their favorite vegetables and fruits so you can be sure to include those in your meal plan.

Eating Out Can Be Part of the Plan

Of course, some of your meals each week will inevitably include eating out in a restaurant or at a public event. Even when eating out, you can “meal plan” and set yourself up for success. Look up the restaurant menu before you arrive so you have plenty of time to pinpoint the healthiest options and plan what you will eat. Remember, planning ahead will help you avoid impulse decisions, bypass temptations, and ultimately succeed in your health goals!

Maintenance Advice

Meal planning and creating structure are important for healthy eating. Perhaps just as important is flexibility. Wait a second, isn’t that conflicting advice? Nope. It’s real life.

Plans are great, but they must be realistic. If you aim to be 100% flawless with planning your meals, you are likely setting yourself up to feel guilty if you slip up at all. This often leads to a feeling of failure, guilt, and ultimately giving up altogether. It is this all-or-nothing mindset that has failed millions in their weight-loss or healthy-eating journeys.

The aim is to have a plan and to also allow for some flexibility. This mentality will allow you to maintain a consistent lifestyle of planning nutritious meals a majority of the time, while still withstanding the shifting demands of life. So, let’s set aside time to get organized while also holding grace for ourselves when plans change.

Happy meal planning!