In today’s fast-paced world, it can be difficult to meet nutritional 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 plan their meals are more likely to eat a balanced diet, achieve their weight management goals, and experience improved overall health.
By putting in a little time and effort each week, you can achieve success and take charge of your nutrition and weight loss.
What is meal planning?
Meal planning is a helpful method that allows you to decide and prepare what you will eat for each meal a week (or a 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 road map for your meals that guides you in the right direction, ensuring you stay on track toward your nutritional goals.
How does meal planning help you lose weight?
Meal planning can be a powerful tool in your weight loss strategy and help you achieve long-term, sustainable success.
According to MyFitnessPal dietitian Daisy Hernandez, when you plan your meals, you’re more likely to:
- Include a balanced mix of macronutrients. Protein, carbohydrates and fats are essential to maintain a healthy weight.
- Practice greater portion control. Determining meal sizes ahead of time can discourage overeating. When meals are unplanned, you’re more likely to eat larger portions, especially when eating out or ordering takeout.
- Control impulsive eating. Having a predetermined menu and prepared meals makes you less likely to turn to unhealthy, high-calorie snacks when you’re hungry.
How do you plan your meals?
The most successful meal planning processes follow a systematic process. Let’s break it down into simple steps:
- Define your goals. Whether you’re trying to lose weight, gain muscle, or simply maintain a healthy lifestyle, consider your dietary restrictions, preferences, and specific nutritional needs.
- Create a meal plan template using the perfect plate method: Detail what you plan to eat every day for breakfast, lunch, dinner, and snacks. Make sure your plate contains half colorful vegetables, a quarter lean protein, and a quarter fibrous carbs. Food tracking tools like MyFitnessPal can help!
- Make a shopping list: Take inventory of your pantry and refrigerator to avoid unnecessary purchases. Stick to your list when shopping to stay focused and minimize impulse purchases.
- Let’s cook! Set aside a specific time each week for meal prep. Cook in bulk and portion out your meals, making sure they are properly stored and labeled for convenience. This will save you time during busy weekdays and allow you to meet your nutritional goals.
What kitchen items are essential for meal planning?
Having a well-stocked kitchen and pantry can make the process of meal planning and preparation easier. Here are some items you should always have:
Pantry Essentials:
- Whole grains: Products such as 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 useful for quick lunches or dinners.
- Canned goods: Products like canned tomatoes, tuna and chicken can be a lifesaver 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: It’s good to have olive oil, avocado oil and a good balsamic vinegar on hand.
Refrigerator and freezer essentials:
- Proteins: Store some chicken, fish or tofu in the freezer for easy protein options.
- Frozen vegetables and fruits: They are great for stir-fries, smoothies, and as a backup when you don’t have fresh produce.
- Fresh products: Stock up on fruits and vegetables that have a longer shelf life, such as apples, oranges, carrots and bell peppers.
- Dairy or alternatives: Products such as milk, cheese, yogurt or plant-based alternatives are good for preparing a variety of dishes.
What does a meal plan template look like? (With a sample menu)
Start your meal prep journey by choosing the main ingredients that will be the foundation of your weekly meals. For breakfast, you can make ahead of time oatmeal and an egg casserole. For lunches and dinners, you can cook quinoa, chicken, whole wheat pasta, and vegetables.
Next, create a meal plan using these ingredients. Get creative with how you prepare meals so you don’t get bored during the week.
Here’s a simple example you can follow when creating a meal plan (on 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 vegetables
Sea | Egg Casserole | Whole Wheat Tortilla Chicken Wrap | Chicken and Quinoa Soup
Wed | Egg Casserole | Quinoa Salad with Vegetables | Chicken Taco Night with Black Bean and Corn Sides
Thursday | Banana and Walnut Overnight Oats | Grilled Chicken and Avocado Wrap | Whole Wheat Pasta with Broccoli
Fri | Egg casserole | Pasta salad with vegetables | Chicken quesadilla
Don’t forget: MyFitnessPal can supercharge your meal planning. Not only can you plan your meals for the next few days, but you can also see in real-time how your planned meals will help you meet your daily nutritional goals (or make adjustments accordingly). Plus, discover and save healthy recipes for future meal planning needs.
Do’s and Don’ts of Meal Planning
Hernandez says you should keep in mind the six pillars of nutrition when creating your meal plan:
What to do:
- Increase protein. Protein is vital for many bodily functions, including building and repairing tissue. “It also keeps you feeling fuller for longer, which reduces the likelihood of overeating and, consequently, weight gain,” explains Daisy Hernandez, a dietitian at MyFitnessPal. “Incorporate lean protein sources into your meal plan, such as chicken, fish, tofu and lentils.”
- Increase fiber. Fiber helps digestion and keeps you feeling full, which can help with weight control by reducing unnecessary snacking. “Try to include plenty of fruits, vegetables, whole grains, and legumes in your meals.”
- Stay hydrated. It is important to drink enough water throughout the day to keep the body well hydrated and functioning optimally. It also helps control hunger.
What you should not do:
- Eating too much sugar High sugar consumption can lead to weight gain and other health problems. “Opt for natural alternatives to sugar, such as fruit, and beware of hidden sugars in processed foods.”
- Rely on refined carbohydrates. Not all carbs are bad, but it’s best to limit refined carbs, such as white bread and pasta. “Instead, opt for complex carbs, such as whole grains and vegetables.”
- Drink alcohol regularly. Alcohol can add excess calories and sugar to your diet. “Limiting alcohol consumption can contribute to overall health and help you achieve your nutritional goals.”
Can you plan meals for special diets?
Of course! Meal planning can be tailored to suit different 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: Replace gluten-containing ingredients with gluten-free alternatives. Pay attention to allergens and make necessary modifications to recipes to meet your dietary needs.
- Ketogenic and Low Carb Meal Planning: Emphasize healthy fats, such as avocados, nuts and olive oil, and minimize 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 a lot of inspiration and simplify the task at hand. Some of our favorites include:
- My FitnessPal: Our app not only helps you keep track of what you eat, but also lets you know how many calories and macronutrients are in your meals before you plan them. Plus, research shows that recording what you plan to eat before What you eat helps you stay accountable and ensure your meals match your weight loss or management goals. Try a 30-day Premium trial 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 make meal prep easy and produce deliciously tender results.
- Delicious: Find recipe recommendations and create and personalize your digital recipe box.
- Interest: Explore different cuisines and diet plans. The visual nature of the platform makes it easy to find and select meals that suit 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 Instagram, TikTok, or Pinterest.
Meal planning recipes recommended by dietitians
“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 prep process and cut down on cleanup.
Need more recipe suggestions? Download MyFitnessPal to easily search and discover dietitian-recommended recipes that fit your health goals.
The final result
Meal planning is a useful tool that can help you 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 planning your meals and see great results.
Just remember to be consistent and practice, and soon meal planning will become second nature to you.
Originally published on December 13, 2017; updated on August 5, 2024
