Essential Guide to Meal Planning

In today’s fast-paced world, it can be tough to stay on track with nutrition goals. That’s where meal planning comes in.

Meal planning is more than just a trendy concept; it’s a proven strategy backed by scientific research. According to the American Journal of Preventive Medicine, people who meal plan may be more likely to consume a balanced diet, achieve weight management goals, and experience improved overall health outcomes.

By carving out a little time and effort each week, you can set yourself up for success and take charge of your nutrition and weight loss.

What Is Meal Planning?

Meal planning is a helpful method where you decide and prepare what you’ll eat for each meal a week (or month!) in advance. It can help you make healthier food choices, save time and reduce stress because you don’t have to think about what to cook every day.

It’s like having a roadmap for your meals that guides you in the right direction, ensuring you stay on track with your nutrition goals.

How Does Meal Planning Support Weight Loss?

Meal planning can be a powerful tool in your weight loss strategy and help you achieve sustainable and long-term success.

According to MyFitnessPal Dietitian Daisy Hernandez, when you plan your meals, you are more likely to:

1. Include a balanced mix of macronutrients. Proteins, carbohydrates, and fats are essential for maintaining a healthy weight.
2. Practice more portion control. Determining meal sizes in advance can discourage overeating. When meals are not planned, you may be more likely to eat larger portions, especially when dining out or ordering takeout.
3. Curb impulsive eating. Having a pre-decided menu and prepared meals makes you less likely to reach for unhealthy, high-calorie snacks when hunger strikes.

How Do You Meal Plan?

The most successful meal-planning journeys follow a systematic process. Let’s break it down into simple steps:

1. Define your goals. Try to lose weight, gain muscle, or simply maintain a healthy lifestyle. Consider your dietary restrictions, preferences, and any specific nutritional needs.
2. Create a meal plan template following the Perfect Plate Method: Outline what you plan to eat every day for breakfast, lunch, dinner, and snacks. Make sure your plate contains 1/2 colorful vegetables, 1/4 lean proteins, and 1/4 fibrous carbs. Food logging tools like MyFitnessPal can help!
3. Make a grocery list: Take inventory of your pantry and fridge to avoid unnecessary purchases. Stick to your list while grocery shopping to stay focused and minimize impulse buys.
4. Get cooking! Dedicate a specific time each week for meal prep. Batch cook and portion your meals, ensuring they are properly stored and labeled for convenience. This will save you time during busy weekdays and keep you on track with your nutrition goals.

What Kitchen Items Are Essential For Meal Planning?

Having a well-stocked kitchen and pantry can ease your meal planning and prepping process. Here are some items you should always have:

Pantry Essentials:

• Whole grains: Items like rice, quinoa, and oats are versatile and can serve as a base for many meals.
• Legumes: Both canned and dried versions of beans, lentils, and chickpeas provide protein and fiber.
• Pasta: A few different types of pasta can be handy for quick lunches or dinners.
• Canned goods: Items like canned tomatoes, tuna, and chicken can be lifesavers when you’re short on time.
• Spices: A well-stocked spice rack can add flavor to your meals. Essentials include salt, pepper, garlic powder, and a selection of your favorite herbs.
• Cooking oils and vinegars: Olive oil, avocado oil, and a good balsamic vinegar are great to have on hand.

Fridge and Freezer Essentials:

• Proteins: Keep some chicken, fish or tofu in the freezer for easy protein options.
• Frozen vegetables and fruits: These are great for stir-fries, smoothies, and as backup when you’re out of fresh produce.
• Fresh produce: Stock up on fruits and vegetables that have a longer shelf life like apples, oranges, carrots, and bell peppers.
• Dairy or alternatives: Items like milk, cheese, and yogurt or plant-based alternatives are good to have for a variety of dishes.

What Does a Meal Plan Template Look Like? (With Example Menu)

Start your meal-prepping journey by choosing the main ingredients that will be the basis of your weekly meals. For breakfast, you could pre-make overnight oats and an egg casserole. For lunches and dinners, you could cook up quinoa, chicken, whole wheat pasta, and vegetables.

Then, create a meal plan using these ingredients. Get creative with how you plate the meals so you don’t get bored throughout the week.

Here’s a simple example you can follow when creating a meal plan (by paper or in the MyFitnessPal app!)

Day | Breakfast | Lunch | Dinner

Mon | Overnight oats with fruit | Quinoa salad with grilled chicken and vegetables | Whole wheat pasta with chicken and veggies

Tue | Egg casserole | Chicken wrap with whole wheat tortilla | Chicken and quinoa soup

Wed | Egg casserole | Quinoa salad with veggies | Chicken taco night with side of black beans and corn

Thu | Overnight oats with banana and nuts | Grilled chicken and avocado wrap | Broccoli whole wheat pasta

Fri | Egg casserole | Pasta salad with veggies | Chicken quesadilla

Don’t forget: MyFitnessPal can supercharge your meal planning. Not only can you map out your meals for the days to come. You can also see in real-time how the planned meals will help you achieve your daily nutrition goals (or tinker accordingly!). Plus, discover and save healthy recipes for future meal-planning needs.

What Are the Do’s and Don’ts of Meal Planning?

Hernandez says you should keep the six pillars of nutrition in mind when creating your meal plan:

The Do’s:

1. Increase protein. Protein is vital for many bodily functions, including building and repairing tissues. “It also keeps you satiated for longer, reducing the likelihood of overeating and consequent weight gain,” MyFitnessPal Dietitian Daisy Hernandez explains. “Incorporate sources of lean protein into your meal plan, such as chicken, fish, tofu, and lentils.”
2. Increase fiber. Fiber aids in digestion and keeps you feeling full, which can help control weight by reducing unnecessary snacking. “Aim to include plenty of fruits, vegetables, whole grains, and legumes in your meals”
3. Stay hydrated. It’s important to drink enough water throughout the day to keep your body properly hydrated and functioning at its best. It also helps curb hunger.

The Don’ts:

1. Eat too much sugar. High sugar intake can lead to weight gain and other health issues. “Opt for natural sugar alternatives like fruits, and be mindful of hidden sugars in processed foods.”
2. Rely on refined carbs. Not all carbs are bad, but it’s best to limit refined carbohydrates, such as white bread and pasta. “Instead, opt for complex carbs like whole grains and vegetables.”
3. Drink alcohol regularly. Alcohol can add excess calories and sugar to your diet. “Limiting alcohol consumption can contribute to overall health and assist in achieving your nutritional goals.”

Can You Meal Plan For Special Diets?

Of course! Meal planning can be tailored to accommodate various dietary preferences and needs. For example:

• Vegetarian and vegan meal planning: Focus on plant-based proteins, such as legumes, tofu, or tempeh. Incorporate a variety of fruits, vegetables, whole grains, and healthy fats to ensure balanced meals.
• Gluten-free and allergen-friendly meal planning: Substitute gluten-containing ingredients with gluten-free alternatives. Pay attention to allergens and make necessary modifications to recipes to meet your dietary requirements.
• Keto and low-carb meal planning: Emphasize healthy fats, such as avocados, nuts, and olive oil, while minimizing carbohydrates. Choose non-starchy vegetables and incorporate moderate amounts of protein.

What Tools Can Help With Meal Planning?

Incorporating tools into your meal-planning process can provide lots of inspiration and simplify the task at hand. Some of our favorites include:

• MyFitnessPal: Our app not only helps you keep track of what you eat but also lets you find out how many calories and macros are in your meals before you plan them. Plus, research shows that logging what you plan to eat before you eat helps you stay accountable and ensure your meals match your weight loss or management goals. Try a 30-day Premium trail for free.
• Air fryers and slow cookers: Make cooking a breeze with these versatile tools. Air fryers offer a healthier alternative to deep-frying, while slow cookers allow for easy meal preparation and deliciously tender results.
• Yummly: Find recipe recommendations and create and customize your digital recipe box.
• Pinterest: Explore various cuisines and dietary plans. The platform’s visual nature makes it easy to browse and select meals that appeal to your palate.

Remember: Consistency is key to achieving your nutritional goals. For a daily dose of motivation and healthy meal ideas, consider following MyFitnessPal on your Instagram, TikTok, or Pinterest.

Dietitian-Recommended Meal Planning Recipes

“These super easy meal ideas adhere to the Perfect Plate Method, allowing you to enjoy a variety of foods without stressing over complicated nutrition charts,” says Hernandez.

Breakfast:

Lunch or Dinner:

Remember: Air fryers and slow cookers are your friends. They can help speed up the meal-prepping process and reduce the clean-up.

Need more recipe suggestions? Download the MyFitnessPal to easily browse and discover dietitian-recommended recipes aligned with your health goals.

The Bottom Line

Meal planning is a helpful tool that can empower you to take control of your nutrition and overall well-being. By following the steps in this guide, thinking about different dietary needs, and using helpful tools like the MyFitnessPal app, you can start your meal-planning journey and see great results.

Just remember to be consistent and practice, and soon meal planning will become second nature to you.

Originally published December 13, 2017; Updated August 5, 2024