The Complete Guide to Healthy Meal Planning

meal planning

If you are looking for an easy way to stay on track with healthy eating habits, then meal planning is the perfect solution. Having a plan for your meals eliminates the stress of deciding what to eat each night. It also provides a clear path toward achieving your healthy lifestyle goals. However, while meal planning can sound like a good idea to some, it can be challenging. A meal planning guide can assist in bridging the gap between wanting to and doing meal planning.

The Benefits of Healthy Meal Planning

Organizing your meal planning ahead of time is becoming increasingly popular, and it’s easy to understand why. Following a plan can help you make healthier choices, avoid temptation, and even help you save money in the future. Also, meal planning has resulted in people eating more fruits and vegetables and a wider variety of foods on average. It is always a good thing when people want to eat well.

The Ultimate Meal Planning Guide: 7 Easy Meal Planning Tips

It’s difficult to deny that meal planning helps those who want to live healthier lifestyles. However, for the novice meal planner, meal planning is overwhelming. Here are seven meal planning tricks to make it more approachable and, dare we say, enjoyable:

Please continue to make your favorite recipes and rotate them.

Meal planning means more than just coming up with new meals and recipes every week. Many people have favorite foods that they love to eat and prepare. If you know that some tried-and-true meals work for you, add them to your meal plan to ensure you are still eating foods you enjoy.

Sauces, spices, and herbs can be used to spice up proteins and grains.

While grilled chicken breast, brown rice, and steamed vegetables are all healthy options, they can be incredibly dull and uninteresting. It’s easy to turn dull dishes into appetizing meals by using pre-prepared healthy sauces, herbs, and spices. Plan on using these ingredients to prepare some delicious and simple dinners.

Plan to double your dinner recipes and have leftovers for lunch.

Many people need more time or space to prepare a great meal in the middle of the workweek. Prepare double the amount of a meal and keep some aside for a quick lunch the following day to save time and energy. Discuss how you plan on recycling your dishes. Make a meatball sub for lunch the next day if you have spaghetti and meatballs for dinner. Broiled salmon for dinner? For tomorrow’s lunch, prepare a sandwich with salmon salad. The possibilities are endless.

Categorize Your Grocery List For meal planning

Only go to the supermarket with a list of things to buy. Once you plan your weekly meals, create a list of ingredients you need. Organizing your grocery list into categories can help you save a great deal of time when you are shopping. The group collaborates to produce frozen food, grains, and other items so that you can get what you need quickly.

Make your meals as soon as you receive them.

Before storing your food in the cabinet or fridge, chop, dice, and wash it step by step. Having certain ingredients such as onions and grapes ready to use in the refrigerator will make it much easier to cook meals during the week and take less time and effort.

Take the time to learn about how to balance your meals.

Most people’s plates, according to experts, should have an equal balance of food groups. According to the My Plate food plan, half of your plate should be fruits and vegetables, a quarter whole grains, and lean protein. Keeping this guide in mind will make meal planning easier while ensuring you get the right foods into your body.

Take the time to write out your weekly meal planning and keep it in an easily accessible location.

Having your meals laid out ahead of time, however, you choose to do it, will help you know what to expect during the day and stop unexpected cravings. Don’t forget to include snacks and drinks in your meal plan to ensure that you can stay on track with your healthy diet.

Meal Planning Makes Healthy Eating Easier

If you don’t usually take the time to plan out meals, meal planning can make it easier to make healthier food choices. Having a well-thought-out strategy can make it easier to view your diet logically and make it simpler to see the overall outcome. After a few weeks, the technique will become second nature and a pleasurable habit. Bon Appetite!

How to organize your weekly menu

meal planning

– What do I eat? 

– I’m not sure what you want.

Isn’t this the constant topic of conversation in almost every home?

When I was little, my grandmother asked at home what we wanted to eat the next day.

Then my mother said, “What do you want to eat tomorrow?”

And in the end, I realized that I ended up asking that question: “Dani, what do you want to eat?”

And the worst answer you can find is “I don’t know” or “I don’t care,” because if you ask, it’s because you’ve run out of ideas, and “I don’t know” is not worth it.

Finally, you almost always end up eating the same thing—the first thing you find in the fridge or asking for junk food. Two meals a day, seven days a week, is a lot to think about, and in the end, you go crazy. That is why the best way to avoid having to ask that question is to plan a weekly family menu that is not boring, with foods that you like and that are balanced. And it is pretty tricky.

Menu planning does not have to be complicated. You have to spend a little time, and you will also reap great rewards:

  • You will save money: Knowing what you are going to cook will make shopping more manageable, and you will go to the supermarket less often, thus reducing impulsive spending. And that’s something that interests you.
  • You will save time: You can have meals prepared in advance to thaw and reheat. And also, you will not waste time thinking about what to cook, and you will be able to take advantage of it by enjoying your family or watching that series that you like so much.
  • You will improve your diet: You end up eating anything when you don’t have time and don’t know what to prepare. Organizing your menu will give you the necessary ingredients to make healthy and balanced meals.


meal planning


Bread, pasta, rice, flour, potatoes, legumes. Of course, they advise you to choose the integral version, which is much healthier, and for me, it is just as tasty as the non-integral option. And then they said that bread makes you fat. The chorizo ​​you put inside makes it fat!


From 3 to 4 pieces a day and vegetables from 2 to 3 servings. They should add up to 5 servings a day between fruits and vegetables. Try to always have something green on your plate! It’s easier for me to take them as smoothies

Dairy products: 

2 or 3 times a day, preferably semi-skimmed or low in fat. Less for children who should be whole since they are growing and need all the nutrients. Whether milk, yogurt, or cheese should not be missing in a balanced diet. And in my house, with the cheese makers that we are, there is never a lack.

White meats:

Like chicken, rabbit, turkey, fish, legumes, eggs, and nuts. You have to consume this group of proteins in 1 to 3 servings a day, alternating between them. Meat one day, fish the next. And with the eggs, they never cleared, so much so that they said they were awful for cholesterol. Now they are recommended to eat almost daily, and that’s great because I love them!

Olive oil:

That is not missing but in moderation. Two tablespoons a day per person will be enough. And if it is from the Baena denomination of origin, all the better. I always sweep home

Occasional consumption of the following foods is recommended:

  • Red meats, processed foods, and sausages: Yes, I know, they are perfect, but they are high in fat and cholesterol, so you cannot abuse them. Why is everything better and less healthy?
  • Pastries, snacks, butter, and sweets: are delicious, but eat them from time to time: your figure and dentist will thank you.
  • Moderate consumption of beer or wine: by adults is also recommended. Some people cry to heaven because it is recommended to drink alcohol, but if it is done in moderation, you can enjoy the benefits of wine or beer. Try to overcome that with a glass of good wine and some cheese.

Gone are the days of having to cook every night of the week to eat healthily. Meal planning makes it easy to plan the week’s meals and even get the prep work done, so you have healthy meals ready to enjoy when you’re too busy to cook. Plus, having a weekly meal plan makes it easier to make healthier food choices, but the benefits of meal planning include saving time and money (win-win!)

Here’s how healthy eating doesn’t have to be complicated and that meal planning is doable, even with the busiest schedules.

Top 4 Benefits of Healthy Meal Planning

Number 1 saves you time: 

There is no doubt that meal planning saves time. Select your weekly meals and spend a few hours one or two days a week preparing the meals. The number of hours you’ll save during the work week will be worth it.

2 saves you money:

Another of the most significant benefits of meal planning is saving money because, if we’re being honest, eating healthy can seem expensive. All those fresh fruits and vegetables can add up. However, when you prepare meals, you may save more money on your weekly grocery bill.

Here’s why:

You can get the most out of batch cooking

When you plan meals, you can select recipes with similar ingredients to cook in batches throughout the week, which means spending less on endless ingredients.

Less food waste

Meal planning also often leads to less food waste since you plan and buy what you need. With meal planning, you can also plan portion sizes on meal prep days, dividing each serving into individual plates, which also helps reduce the amount of food we waste. You’ll also have more money because you’ll waste less food.

Take advantage of the sales.

When putting together your meal plan for the week or month, you can select ingredients that match what’s on sale at your local grocery store. Grocery stores now have apps offering coupons, which are like free money. Meal planning and bargain hunting are a recipe for significant savings on groceries.

Less takeout

Finally, you’re less likely to order takeout when you plan ahead and know what you’re cooking for the week. This saves you money and makes healthier (and delicious) food choices much more effortless.

Three makes it easier to eat healthily.

Meal planning benefit number three: Plain and simple, it’s much easier to choose healthier foods when we plan our meals for the week. This takes the guesswork out of what’s for breakfast, lunch, and dinner. When we know what we’re going to eat, we’re much more likely to stay on track.

4 Meal planning makes it simple to modify your diet.

meal planning

While meal planning can help us eat healthier, it can also help you add variety to your diet. Once a week, set a goal for yourself to try something new. You could discover a new favorite recipe. Make meal planning a part of your wellness routine.

Meal planning makes healthy eating simple. No more hours of searching the Internet to find the most delicious and nutritious recipes. Start planning your meals and see how easy and delicious eating healthy can be.


You can make a menu every week or use the same one for a while. I create a weekly menu for the summer and another for the winter, and from time to time, I vary the accompaniments or take advantage if I have something left over from the previous week. If you get tired of a dish or see that it doesn’t convince you, you change it, and that’s it. But if you get bored with the menu and want to change it more often, you have already seen how easy it is to create a new healthy meal-planning menu.

And with all this, as I have just told you, you no longer have an excuse for not making your weekly menu. The boredom of thinking about what to cook is over. From now on, you won’t have to waste more time on that; everything will be more accessible, and you’ll also eat well.

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