Meal planning can be both simple and enjoyable with the right approach. Here are some helpful tips and tools to make the process easier.
At the start of every year or school term, many of us set goals related to health, time management, and organization—whether it’s eating healthier, staying on top of appointments, or reducing food waste. However, as time passes, it can be challenging to stick to these resolutions.
If meal prepping is one of your goals, whether to save money, reduce food waste, or simply get more organized, you’re in the right place.
Whether you’re seeking healthy lunch options or family dinner ideas, these strategies will help make meal planning less overwhelming.
Here, we’ll explore essential tips to integrate meal planning into your routine and introduce useful products that can turn you into a meal-prepping expert.
Set Your Own Meal Planning Guidelines
Meal planning doesn’t need to feel daunting, even though there are countless resources, opinions, and strategies available. The key is to personalize your approach. Remember, it’s your meal plan, so you make the rules.
If cooking every night seems overwhelming, consider planning just a few meals per week. You don’t have to be rigid—life happens, and it’s okay to be flexible.
Start small by having ingredients on hand for a few meals, or include some convenient pre-prepared options if cooking isn’t always possible. Before diving into meal planning, take a moment to reflect on your goals.
Are you aiming to save money, eat healthier, or free up more time? Knowing your ultimate “why” will help you focus and create a meal plan tailored to your needs.
Establish a Meal Planning Routine
After identifying your reasons for meal planning, choose a regular day each week or month to create your plan.
For some, this may involve setting aside a lunch break to plan meals for a few days at a time.
Others, especially those with larger families or needing to visit multiple stores, might prefer to plan for a month in advance.
Regardless of your approach, schedule a consistent time to create your meal plan so it becomes a regular part of your routine.
Write Your Plan Down
Having a written or digital meal plan is an essential step to staying organized and focused, especially when it comes to grocery shopping.
Using planners, whether in physical or digital form, can streamline your weekly or monthly meal planning process.
There are numerous stylish planners, magnetic boards, and wall displays that can be used to keep your entire family informed about the menu for the week.
This helps reduce the daily “What’s for dinner?” question that tends to arise around dinnertime.
While purchasing a new planner can be fun, if you know that using your phone is more convenient, simply start a note, add meal reminders to your calendar, or try a meal-planning app (more on that below).
Be sure to consult your family calendar as you create your plan so that you can account for busy nights when you’ll need quick meals, and free evenings when you can dedicate more time to cooking.
Select Your Go-To Meals
While it might be tempting to dive into recipe books or try elaborate new dishes, practical meal planning often centers on quick, healthy, and budget-friendly meals.
As you establish your meal-planning routine, consider starting with just one new recipe each week, and balance the rest with comforting family favorites and easy-to-prepare meals.
This way, you won’t overwhelm yourself with complex dishes on busy nights.
As you build a collection of reliable, go-to recipes from various sources (including websites like Country Living), it will become easier to put together your meal plans each week.
Utilize Meal-Planning Apps
For those who prefer a more tech-savvy approach, there are numerous meal-planning apps available that can simplify the process.
Some apps offer pre-made meal plans, while others allow you to save and organize your favorite recipes, including family recipes or online finds.
Many of these apps also generate shopping lists and can even connect you to grocery delivery services, saving you time and hassle.
Depending on the app, you may not even need to step out of your house for groceries!
Mastering Meal Prep for a Stress-Free Week
Meal prep is a game changer when it comes to managing a busy week. Whether it’s organizing a shopping list to avoid impulse buys, chopping veggies in advance for snacks or meals, or cooking a batch of rice for easy lunch bowls, everyone’s meal prep routine can look different.
To start, consider which meals from your weekly plan could benefit from a bit of preparation ahead of time.
This could be as simple as hard-boiling eggs for quick breakfasts, stocking up on healthy snacks at your desk, or making overnight oats.
Begin with one small task that could make your upcoming week easier and gradually build your meal prep routine.
Choosing the Right Storage Containers
Once you’ve spent time prepping your ingredients or have leftovers from a delicious meal, it’s essential to store them properly.
Invest in high-quality containers, either glass or plastic, that are designed for safe reheating and won’t absorb odors or discolor from foods like tomato sauce.
This ensures your meals stay fresh and ready to eat when you need them.
Make the Most of Your Freezer
Your freezer can be a valuable tool for meal prep, helping to extend the life of prepped ingredients and leftovers.
With some planning, you can store soups, smoothie ingredients, and extra proteins for future meals.
Using appliances like a slow cooker or Instant Pot makes it even easier to create freezer-friendly dishes.
The freezer allows you to stretch your grocery budget, reduce shopping trips, and maintain healthier eating habits by having ready-to-eat options on hand.
Leverage Your Kitchen Appliances
Appliances such as slow cookers, Instant Pots, and air fryers can simplify meal prep and save time.
Slow cookers and Instant Pots allow you to come home to a ready-made meal, while air fryers offer a quick way to cook a variety of foods—from crispy tater tots to perfectly seared salmon or steak bites—in minutes.
These tools make meal prep more convenient and ensure you always have delicious options.
Staying Flexible with Your Meal Plan
After planning your meals and buying groceries, it’s important to remain flexible. You might not feel like having tacos on Monday and prefer spaghetti instead.
Adjust your meals based on what you and your family are in the mood for, using the ingredients you’ve prepped.
While there may be times you need to cook something you’re not particularly craving, remember the purpose behind your meal planning—ensuring your family is well-fed and cared for.
Flexibility can help keep meal prep enjoyable and adaptable to your needs.
7 Day Meal Planing Menu
Day 1:
Breakfast:
– 1 grapefruit
– 2 poached eggs (or fried in a non-stick pan)
– 1 slice of 100% whole wheat toast
Macronutrients: Approximately 327 calories, 18g protein, 41g carbohydrates, 11g fat
Snack:
– 1 banana
– 1 cup plain yogurt with 1 tablespoon of honey
Macronutrients: 324 calories, 14g protein, 62g carbohydrates, 4g fat
Lunch:
– 6 oz grilled chicken breast
– Large garden salad (3 cups mixed greens, 1 cup cherry tomatoes, 1/4 avocado, and 2 tbsp balsamic vinaigrette)
Macronutrients: 396 calories, 41g protein, 18g carbohydrates, 18g fat
Snack:
– 1 cup (about 10) baby carrots
– 3 tbsp hummus
– 1/2 piece of pita bread
Macronutrients: 192 calories, 7g protein, 31g carbohydrates, 5g fat
Dinner:
– 1 cup steamed broccoli
– 1 cup brown rice
– 4 oz halibut
Macronutrients: 399 calories, 34g protein, 57g carbohydrates, 4g fat
Snack:
– 2 pitted Medjool dates
– 1 oz 70% dark chocolate
Macronutrients: 302 calories, 3g protein, 49g carbohydrates, 12g fat
Daily Totals: 1,940 calories, 117g protein, 258g carbohydrates, 55g fat
Note: Beverages are not included in the meal plan. Hydration needs vary based on individual factors, but generally, women should aim for about 9 cups of water per day, while men need around 13 cups. Choose water over sugary beverages to keep calories in check.
Day 2:
Breakfast:
– 1 whole wheat English muffin with 2 tbsp peanut butter
– 1 orange
Macronutrients: 391 calories, 14g protein, 52g carbohydrates, 17g fat
Snack:
– 7 oz container of 2% plain Greek yogurt with 1/2 cup blueberries
Macronutrients: 188 calories, 20g protein, 19g carbohydrates, 4g fat
Lunch:
– Turkey sandwich (6 oz turkey breast, large tomato slice, green lettuce, 1/4 avocado, and 2 tsp honey mustard on two slices of whole wheat bread)
Macronutrients: 540 calories, 59g protein, 34g carbohydrates, 18g fat
Snack:
– 1 cup (about 30) grapes
Macronutrients: 100 calories, 1g protein, 27g carbohydrates, 0g fat
Dinner:
– 5 oz sirloin steak
– 1 roasted sweet potato
– 1 cup cooked spinach (with 2 tsp olive oil)
– 1 cup green beans
Macronutrients: 612 calories, 48g protein, 40g carbohydrates, 30g fat
Snack:
– 1 cup plain popcorn
– 1 oz 70% dark chocolate
Macronutrients: 214 calories, 2.9g protein, 17g carbohydrates, 3g fat
Daily Totals: 2,045 calories, 145g protein, 188g carbohydrates, 85g fat
Day 3:
Breakfast:
– Overnight oats (1 mashed banana, 2 tbsp chia seeds, 1/2 cup oats, 1 cup almond milk, 1 tsp cinnamon)
Macronutrients: Approximately 431 calories, 12g protein, 73g carbohydrates, 13g fat
Snack:
– 1 fresh pear
– 1 oz (22) almonds
Macronutrients: 271 calories, 7g protein, 33g carbohydrates, 15g fat
Lunch:
– 1 fried egg
– 1 slice whole wheat bread
– 1/2 mashed avocado
– 1 medium apple
Macronutrients: 408 calories, 13g protein, 48g carbohydrates, 21g fat
Snack:
– 3 tbsp hummus
– 1 cup baby carrots
– 1 cup cherry tomatoes
Macronutrients: 140 calories, 6g protein, 21g carbohydrates, 5g fat
Dinner:
– 1 whole wheat English muffin
– 1 slice tomato, 2 lettuce leaves, 1 slice onion
– 5 oz turkey burger
– 2 tbsp ketchup
Macronutrients: 531 calories, 43g protein, 38g carbohydrates, 24g fat
Snack:
– 1 cup ice cream
– 1 cup fresh raspberries
Macronutrients: 337 calories, 6g protein, 46g carbohydrates, 15g fat
Daily Totals: 2,118 calories, 86g protein, 259g carbohydrates, 93g fat
Day 4
Breakfast:
– Two slices of 100% whole wheat toast with 2 tablespoons of peanut butter
– One banana
Macronutrients: ~454 calories, 16g protein, 62g carbohydrates, 18g fat
Snack:
– 1 cup of grapes
– 1 ounce (14) walnuts
Macronutrients: ~290 calories, 5g protein, 31g carbohydrates, 19g fat
Lunch:
– Tuna wrap (1 wheat flour tortilla, 1/2 can water-packed tuna (drained), 1 tablespoon mayonnaise, lettuce, sliced tomato)
– 1/2 sliced avocado
Macronutrients: ~496 calories, 27g protein, 28g carbohydrates, 13g fat
Snack:
– 1 cup cottage cheese (1% fat)
– 1/2 cup blueberries
Macronutrients: ~205 calories, 29g protein, 17g carbohydrates, 3g fat
Dinner:
– 1 1/2 cups whole wheat pasta
– 1 cup tomato sauce
– Small garden salad (1 cup mixed greens, 1/2 cup cherry tomatoes, 1 tablespoon balsamic vinaigrette)
Macronutrients: ~472 calories, 18g protein, 91g carbohydrates, 8g fat
Snack:
– One apple
Macronutrients: ~95 calories, 0.5g protein, 25g carbohydrates, 0.3g fat
Daily Totals: ~2,012 calories, 96g protein, 255g carbohydrates, 80g fat
Day 5
Breakfast:
– One whole wheat bagel
– 3 tablespoons cream cheese
Macronutrients: ~441 calories, 15g protein, 59g carbohydrates, 16g fat
Snack:
– 1 cup baby carrots
– 1 cup cauliflower
– 2 tablespoons ranch dressing
Macronutrients: ~191 calories, 3g protein, 15g carbohydrates, 14g fat
Lunch:
– Veggie burger
– Whole grain bun
– One slice cheddar cheese
– One sliced apple
Macronutrients: ~573 calories, 25g protein, 62g carbohydrates, 26g fat
Snack:
– One banana
– 2 tablespoons peanut butter
Macronutrients: ~293 calories, 8g protein, 35g carbohydrates, 16g fat
Dinner:
– 4 ounces trout filet
– 1 cup steamed green beans
– 1 cup brown rice
– Small garden salad (1 tablespoon dressing)
Macronutrients: ~526 calories, 38g protein, 60g carbohydrates, 15g fat
Snack:
– One fresh peach
Macronutrients: ~68 calories, 2g protein, 17g carbohydrates, 0.4g fat
Daily Totals: ~2,092 calories, 90g protein, 249g carbohydrates, 88g fat
Day 6
Breakfast:
– One (7-ounce) container of 2% Greek yogurt
– One banana
– One hard-boiled egg
Macronutrients: ~323 calories, 27g protein, 35g carbohydrates, 9g fat
Snack:
– 10 whole wheat pretzel twists
– 3 tablespoons hummus
Macronutrients: ~305 calories, 10g protein, 55g carbohydrates, 6g fat
Lunch:
– One whole wheat tortilla
– 4 ounces turkey
– One slice cheddar cheese
– 1 cup mixed greens
– 1 tablespoon honey mustard
Macronutrients: ~531 calories, 43g protein, 25g carbohydrates, 28g fat
Snack:
– 1/2 ounce (11) almonds
– One fresh peach
Macronutrients: ~153 calories, 5g protein, 20g carbohydrates, 8g fat
Dinner:
– 5 ounces pork loin
– Small garden salad (1 tablespoon vinaigrette)
– 1 medium baked sweet potato
– 5 asparagus spears
Macronutrients: ~440 calories, 42g protein, 31g carbohydrates, 16g fat
Snack:
– One medium chocolate chip cookie
– 1 cup sliced strawberries
Macronutrients: ~201 calories, 3g protein, 32g carbohydrates, 8g fat
Daily Totals: ~1,952 calories, 130g protein, 198g carbohydrates, 75g fat
Day 7
Breakfast:
– 1 cup cooked oatmeal
– 1/2 cup blueberries
– 1/2 cup non-fat milk
– 2 tablespoons almond butter
Macronutrients: ~439 calories, 17g protein, 50g carbohydrates, 21g fat
Snack:
– One (7-ounce) container 2% Greek yogurt
– One sliced apple
Macronutrients: ~241 calories, 20g protein, 33g carbohydrates, 4g fat
Lunch:
– 6-ounce baked chicken breast
– Large garden salad (tomatoes, onions, 2 tablespoons balsamic vinaigrette)
– One baked sweet potato
Macronutrients: ~708 calories, 45g protein, 42g carbohydrates, 40g fat
Snack:
– 1 cup raw broccoli florets
– 1 cup baby carrots
– 3 tablespoons hummus
Macronutrients: ~168 calories, 8g protein, 26g carbohydrates, 6g fat
Dinner:
– 4-ounce serving of baked or grilled salmon
– 1 cup brown rice
– 5 asparagus spears
Macronutrients: ~468 calories, 31g protein, 49g carbohydrates, 16g fat
Snack:
– One peach
Macronutrients: ~68 calories, 2g protein, 17g carbohydrates, 0g fat
Daily Totals: ~2,093 calories, 124g protein, 218g carbohydrates, 86g fat
How to Meal Plan for a Healthy, Balanced Diet
– Breakfast: Start with protein and fiber for sustained energy.
– Snacks: These are optional but can provide satiety between meals.
– Lunch: Pack easy-to-eat options like sandwiches or leftovers.
– Dinner: Keep it simple and balanced—divide your plate into protein, carbs, and veggies.
– Evening Snack: A complex carbohydrate-rich snack may aid sleep. Avoid sugary snacks before bed.
Meal planning takes practice, but focusing on whole foods like vegetables, fruits, lean proteins, and whole grains will help you maintain a healthy, balanced diet.
