How to Meal Plan: 23 Helpful Tips
Meal planning isn't a science, but it can feel like one. To make it easier on you, we compiled 23 tips to help you at every stage of the process, from getting started to grocery shopping to actually prepping.
Meal planning and prepping are handy skills to have in your personal health and wellness toolkit.
A well-thought-out meal plan can help you improve the quality of your diet or reach a specific health goal while saving you time and money.
1 to 2: Tips for getting started
If you have never created a meal plan or are getting back into it after a long hiatus, it may seem daunting. Instead of biting off more than you can chew:
1. Start small
Developing a meal planning habit is no different than making any other positive change in your life. Starting small and slowly building confidence is a great way to make sure your new habit is sustainable.
Begin by planning out just a few meals or snacks for the week ahead. Eventually, you'll figure out which planning strategies work best, and you can build upon your plan by adding in more meals as you see fit.
2. Consider each food group
Whether you're preparing meals for a week, a month, or just a few days, it's important to make sure each food group is represented in your plan.
The healthiest meal plan:
prioritizes:
whole foods, such as fruits, vegetables, legumes, whole grains
high quality protein
healthy fats
limits:
refined grains
added sugars
excess salt
3 to 6: Tips for organization
There's no right or wrong way to organize your meal prep spaces. Just make sure it's a system that works for you.
3. Get organized
An organized kitchen, pantry, and refrigerator make menu creation, grocery shopping, and meal prep a breeze. You'll know exactly what you have on hand and where your tools and ingredients are.
4. Invest in quality storage containers
Food storage containers are one of the most essential meal prep tools.
Before you make a purchase, consider each container's intended use. If you'll be freezing, microwaving, or using a dishwasher, make sure you choose containers that are safe for each purpose.
Glass containers are eco-friendly, microwave safe, and better for you than plastic. Having a variety of sizes for different types of foods is also handy.
5. Consistently make time
The best way to integrate a meal planning routine into your lifestyle is to make it a priority. It can help to regularly carve out a block of time that is solely dedicated to planning.
For some people, crafting a meal plan can take as little as 10 to 15 minutes per week. If your plan also includes preparing some food items ahead of time or pre-portioning meals and snacks, you may need a few hours.
Regardless of your specific strategy, the key to success is making time and staying consistent.
6. Designate a place for saving and storing recipes
Avoid the unnecessary frustration of trying to remember recipes by saving them in a designated location that you can easily reference.
This could be in a digital format or a physical location, such as recipe cards or a notebook.
7 to 12: Tips for stocking your pantry
Going to the grocery store is only one part of the equation. You also should make sure you have the space and needs for anything you buy.
7. Shop your pantry first
Before you make your meal plan, take an inventory of what you already have on hand. Peruse all of your food storage areas and note any specific foods you want or need to use up.
Doing this helps you:
move through the food you already have
reduce waste
prevent buying the same things
8. Always grocery shop with a list
Grocery shopping with a list can help you stay focused and fight the temptation to buy food you don't have a plan to use just because it's on sale.
Depending on where you live, some larger grocery chains offer the option of shopping online and either picking up your groceries at a designated time or having them delivered for a fee.
9. Avoid shopping while you're hungry
Don't go to the grocery store when you're hungry, as doing so can increase the risk of impulse buys.
If you feel a twinge of hunger before you head to the store, try having a snack first, even if it's outside of your typical meal and snack routine.
10. Buy in bulk
Take advantage of the bulk section of your local supermarket to:
save money
buy only the amount you need
reduce unnecessary packaging waste
Pantry staples like rice, cereal, quinoa, nuts, seeds, and dried fruit and beans are often available in bulk.
11. Keep a well-stocked pantry
Maintaining a baseline stock of pantry staples is a great way to streamline your meal prep process and simplify menu creation. This can help reduce stress and improve the efficiency of your meal planning efforts.
Here are a few examples of healthy and versatile foods to keep in your pantry:
Whole grains: brown rice, quinoa, oats, bulgur, whole wheat pasta, polenta
Legumes: canned or dried black beans, garbanzo beans, pinto beans, lentils
Canned goods: low sodium broth, tomatoes, tomato sauce, artichokes, olives, corn, fruit (no added
sugar), tuna, salmon, chicken
Oils: olive, avocado, coconut
Baking essentials: baking powder, baking soda, wheat flour
Other: almond butter, peanut butter, potatoes, mixed nuts, dried fruit
12. Keep a variety of spices on hand
Herbs and spices can make the difference between a meal that's amazing and one that's just alright.
They're also loaded with plant compounds that provide a variety of health benefits, such as reduced cellular damage and inflammation.
If you don't already have a solid stash of dried herbs and spices, just pick up 2 to 3 jars of your favorites each time you go grocery shopping and slowly build a collection.
13 to 19: Tips for prepping and storing
Now that you know how to get started, stay organized, and properly shop, it's time to learn how to actually prep food.
13. Batch cook
Batch cooking is when you prepare large quantities of individual foods for the purpose of using them in different ways throughout the week.
This method is especially useful if you don't have much time to spend cooking during the week.
Try cooking a big batch of quinoa or rice and roasting a large tray of vegetables, tofu, beans or lentils, or meat at the start of the week to use for:
salads
stir-fries
scrambles
grain bowls
14. Plan for and repurpose leftovers
If you don't want to spend time cooking every day of the week, plan to make enough to have leftovers.
Making a few extra servings of whatever you're cooking for dinner is a great way to have lunch for tomorrow without any extra effort.
If you're not a fan of leftovers, think about how you can repurpose them so they don't feel like leftovers.
For example, if you roast a whole chicken with root vegetables for dinner, shred the leftover chicken and use it for tacos, soup, or as a salad topping for lunch the next day.
15. Use your freezer
Cooking certain foods or meals in large batches and freezing them for later is a great way to:
save time
reduce waste
stretch your food budget
You can use this method for staples like broth, fresh bread, and tomato sauce or for entire meals.
16. Pre-portion your meals
Pre-portioning your meals into individual containers is an excellent meal prep strategy, especially if you're trying to meet specific nutrient goals to help maintain, lose, or gain weight.
To use this method, prepare a large meal that contains at least 4 to 6 servings. Portion each serving into an individual container and store them in the refrigerator or freezer. When you're ready, simply reheat and eat.
17. Wash and prep fruits and vegetables right away
If your goal is to eat more fresh fruits and vegetables, try washing and preparing them as soon as you buy them.
If you open your refrigerator to find freshly prepared fruit salad or carrot and celery sticks, you're more likely to reach for those items when you're hungry.
Anticipating your hunger and setting yourself up with healthy and convenient choices can help you consciously choose more whole foods to snack on.
18. Prep smart, not hard
If you're not great at chopping vegetables or don't have time to batch cook and pre-portion your meals, your local grocery store likely has some prepared options.
Pre-cut fruits and vegetables or prepared meals are usually more expensive, but if the convenience factor is what it takes to reduce stress in your life or get you to eat more whole foods, it may be well worth it.
It might also be worth investing in a food processor or mandoline chopper for ease.
Remember: Not everyone's meal planning and preparation processes look the same. Knowing when you need to scale back and improve efficiency can help you stick to your goals long term.
19. Use a slow cooker or pressure cooker
Slow cookers and pressure cookers can be lifesavers for meal prep, especially if you don't have time to stand over a stove or won't be home to monitor the oven.
These tools allow for more freedom and hands-off cooking, so you can meal prep while simultaneously finishing other chores or running errands.
Here are some more meal planning tips to help you master this skill:
20. Ask for help
It can be challenging to always feel inspired to craft a brand-new menu each week, but you don't have to do it alone.
If you're responsible for meal planning and preparation for an entire household, try asking family members for input.
If you're primarily cooking for yourself, talk with your friends about what they're cooking or use online resources, such as food blogs, for inspiration.
21. Track and record your favorite meals
It can be frustrating to forget a recipe that you or your family really enjoyed.
Avoid these culinary predicaments by keeping an ongoing record of your favorite and least favorite meals.
It's also helpful to keep notes of any edits you made or would like to make to a particular recipe, so you can quickly begin taking your culinary skills from amateur to expert.
22. Vary your menu
It's easy to get stuck in a dieting rut and eat the same foods day after day. To avoid boredom from this, make it a point to try cooking new foods or meals at regular intervals.
If you always use brown rice, try swapping it for quinoa or barley. If you always eat broccoli, substitute cauliflower, asparagus, or romanesco for a change.
You can also consider letting the seasons change your menu. Eating fruits and vegetables that are in season helps you vary your diet and save money.
23. Make it enjoyable
You're more likely to stick to your new meal planning habit if it's something you enjoy doing. Instead of thinking of it as something you have to do, try to mentally reframe it as a form of self-care.
Consider making meal prep a family affair. Have your family help you chop vegetables or batch cook some soup for the week ahead, so these activities become quality time spent together.
If you meal prep alone, throw on your favorite music, podcast, or audiobook. Soon, it may become something you look forward to.
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