Meal Planning Basics

As a dietitian, I get asked about meal plans a whole lot. Although it is one of the many services we offer, for a long time it was something I struggled to enforce in my own life. I could make plans for others to follow no problem, but when it came to practically planning out my own meals the week before I would struggle. I would change my mind, forget what I planned, not buy the right things, and run out of ideas. As a result I would waste money and throw away groceries every week and wonder if I would ever be able to make a meal plan and stick to it. 

So what is the key? How do you make a meal plan for yourself that is practical and realistic to stick to? And what should even go into picking meals in the first place? You see, it wasn’t until I learned these few simple tips for myself that I was able to start not only planning meals for others more effectively, but became effective planning meals for my own family. As a result, I am saving money, nourishing my body well, and avoiding the stress that often comes with unplanned weeknight meals.

Assess your schedule

The first step in meal planning is accurately assessing your schedule for the week. Take a moment and talk or think through what you have going on during the day and evenings ahead and be realistic with what you need from meals on those days. Do you have to work late on Tuesday? A crock pot meal could be the way to go. Are you going over to a friend’s house for dinner on Wednesday? Plan a healthy dessert and no meal for that evening! Will your lunch break be cut short on Friday? Try packing leftovers that don’t need to be heated up! 

So many factors go into what our mealtimes look like each week based on our routine, work schedule, and so much more. It is important to be realistic with what you have a capacity for preparing and eating at each meal, and  then plan accordingly. Otherwise you may find yourself never following the meal plan you make because it includes recipes that aren't realistic for your needs on any given meal. 

Take stock of what you have

The next thing to do before planning your meals for the week is to look through your pantry and your fridge to see what you already have. There is no need to pick out recipes that you have to purchase a dozen new ingredients for. Instead, you can pick out specific pantry or produce items you want to use up and be intentional to include meals around that. In addition, you can plan to use up produce or meat that is about to go bad by planning to use those items early in the week, and use the new grocery items later in the week. It’s all about being creative and mindful about what you have, what you buy, and how you use it within the context of three meals a day. 

Choose your vegetables

The next step for your meal plan is starting to build each meal mentally. Before anything else, pick what colors you want to have. As we’ve mentioned before, so often the reason people struggle to eat their vegetables is that vegetables are often treated as an afterthought to a meal instead of a part of the main dish. As a result, eating and cooking vegetables begins to feel like more of a chore than something to enjoy. Instead, starting your meal plan by picking out your vegetables for your meals based on what’s in season or what you want to try out for the first time will help you pick out recipes and create dishes that prioritize vegetables and provides you with the vitamins and minerals your body needs to thrive. 

Add your protein and flavor

The next step to creating meals for the week is to pick out what protein and flavoring you want to include with the vegetables you already picked out in the last step. Did you decide you want to include asparagus with breakfast next week? You can add egg and a sprinkle of feta cheese and make a frittata. What should you pair with your broccoli at dinner on Friday? A basic chicken stir fry recipe with cauliflower rice could do the trick. 

Although sometimes we make recipes and meal times so complicated in our heads, each meal really just boils down to picking out the flavors and protein that pair well with your vegetables. Not every meal has to be crazy fancy either. If you choose mixed salad greens as your vegetable, then keep it simple and add chicken and a vinaigrette dressing. Meals can be simple, flavorful, and healthy. It’s all about remembering the basics, and having fun with creativity along the way. 

Make your grocery list

Now on to the final step: making your grocery list. Once you’ve picked out meals that make sense for your routine, taste preferences, and nutritional needs, it’s time to go shopping. The most important part of this it to look over your recipes and make double check what you have already versus what you need to purchase. Make a grocery list in whatever way makes the most sense for you (my favorite is on google keep on my phone). Don’t make the mistake I used to always do and assumed you have everything. Double checking the recipe always saves time and stress in the end. Then, with an accurate list, when you go to make your grocery run (or click list), you will know exactly what you need and how much and be done in no time.

Meal planning really can be this simple. We love helping you learn the skills you need to make meal plans yourself, and even offer to get you started with our Meal Planning Package. For more information, check us out at nutrition 502.com or email us at natalie@nutrition502.com.