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How to Meal Plan 101

Meal planning is an important aspect of healthy living that often gets overlooked or neglected. Whether you’re a busy professional trying to juggle a hectic work schedule, a student with limited time and resources, or a parent trying to feed your family on a budget, meal planning can save time, money, and stress – while also promoting a balanced and nutritious diet.

Here’s a quick look at how to meal plan, but first: What is a meal plan?

What is a meal plan?

Meal planning is the process of intentionally deciding what and how much food to eat for a specific period, typically a week or two, in advance. It involves identifying recipes or meals that align with personal dietary preferences and nutritional needs, creating a shopping list of required ingredients, and scheduling time for meal preparation. 

Benefits of meal planning

One of the most significant benefits is the potential to save time and money. By planning meals in advance, you can avoid last-minute trips to the grocery store and reduce the likelihood of eating out or ordering takeout, which can be expensive and less healthy.

Meal planning can also reduce food waste by ensuring all ingredients are used before they spoil, which can further lower your grocery expense.

Another benefit of a meal plan is the potential to reduce stress-related meal preparation. Knowing what meals you’ll prepare in advance eliminates the need to make decisions about what to eat each day. This is especially helpful if you have a busy schedule or limited mental energy.

Finally, a meal plan can be a fun and creative way to experiment with new recipes, flavors, and cuisines. Plus, it can help you develop a deeper appreciation for food and cooking.

How to meal plan for the week

1. Set a Schedule

The first step to meal planning is setting a schedule. Decide how many meals you want to plan each week and choose a day to sit down and write out your menu. 

2. Take Inventory

Before you start planning your meals, take inventory of what you already have in your pantry, fridge, and freezer. This way, you don’t buy unnecessary items and you’re able to use ingredients that are close to their expiration date.

3. Choose Your Recipes

Once you know what ingredients you have already, start choosing recipes. Look for recipes that include these ingredients, and if possible choose meals that are easy to prepare and reheat. As a tip, use SuperCook, which is a recipe search engine that lets you search by ingredients.

You can also select meals based on what’s on sale at the grocery store to save money. Most grocery stores release weekly ads that advertise their current sales and promotions. These ads may include coupons that you can clip and scan at checkout.

4. Make a Shopping List

Once you’ve chosen your recipes, make a shopping list of the ingredients. Only buy what you need to avoid buying too much. This helps you stick to your budget and reduces waste.

5. Prep Ahead

To save time during the week, prep some ingredients ahead of time. This might include chopping vegetables, cooking grains, or marinating meat. Prepping work in advance not only saves time, it makes meal time faster.

6. Mix and Match

To keep things interesting, try mixing and matching ingredients and recipes throughout the week. For example, if you have leftover roasted vegetables from one meal, use them as a side dish for another meal. Or, freeze leftover food for another week (or take it for lunch).

7. Be Flexible

Finally, remember to be flexible with your meal plan. Life happens, so you might need to adjust your plan if something unexpected comes up. That’s okay! Use your meal plan as a guide, but don’t stress if you need to make changes.

How to Meal Plan FAQ

What is a meal plan?

A meal plan is like a roadmap for your eating habits. It’s a simple guide that helps you decide what to eat throughout the week. You pick out recipes or meals you want to make and make a list of ingredients you need. This way, you’re prepared and don’t have to stress about what to cook each day. 

How to meal plan?

First, choose a few recipes or meals you want to make for the week. Then, make a list of ingredients you’ll need. Check your pantry and fridge to see what you already have. Next, hit the grocery store and buy what’s missing. Once you’re home, prep ingredients in advance if you can. Finally, stick your plan on the fridge so you know what’s for dinner each day.

What are the benefit of a meal plan?

Firstly, it saves you time – no more staring into the fridge wondering what to cook. It also saves money because you buy only what you need, avoiding impulse purchases. With a plan, you’ll eat healthier, balanced meals, and it can help with weight management too. Plus, it reduces stress and decision-making, making dinnertime a breeze.