You’ve probably heard about meal planning as a strategy to eat well, save time or even lose weight. But it’s tough to get started. We’ll explain what meal planning is, what it entails and exactly how you can build a healthy weekly meal plan.
What Is Meal Planning?
It simply means deciding what you’d like to eat for the next week, breaking down the exact ingredients that you’ll need to cook those meals, and then going out to buy food. It sounds much less daunting when you break it down into steps! You can even start with a ready-made meal plan. Meal planning can be a great way to stick to a budget, follow a certain diet (like gluten-free, vegetarian, etc.), work toward losing weight or simply eat a healthier diet.
Grab our FREE meal plan template!
How Do I Meal Plan for the Week?
The first step is deciding which meals you’re going to plan for and what recipes you’re going to make for each meal. It could be easiest to only plan for one or two meals of the day because you eat leftovers for lunch or have the same simple breakfast every day. For three meals a day of healthy eating, use this recipe collection as a jumping-off point.
Next, you want to break down your recipes by each ingredient that you’ll need to shop for. Once you’ve done this for all your recipes, you can combine the amounts of each like ingredient to make shopping easier.
The last step is to make your shopping list. Just add a handful of snacks and pantry staples, and you’re ready to go shopping and start making your meals!
Don’t miss our 10 secrets that make meal planning easy.
Helpful Tips for Every Meal Plan Goal
Start by bookmarking our guide to meal planning and signing up for our weekly meal planning newsletter. Here are some other helpful tips while meal planning, depending on what you’re hoping to accomplish:
Eat Healthy
- Plan with fresh fruits and vegetables in mind. By focusing on produce-heavy dishes you’ll be well on your way to healthy eating.
- If you have an allergy or are following a specific diet (like vegan or dairy-free), meal planning will help you navigate the grocery store before you even get there. You’ll know exactly what ingredients you’re looking for and are able to eat. If you’re not sure whether specific ingredients contain your allergens, you can look it up online beforehand or scour the label once you’re there.
Save Time
- Try meal prep! You can prep all your produce, protein foods and other ingredients you’ll use throughout the week (think chopping, peeling, even roasting and sauteing) so that when it’s time to eat you can throw everything together and enjoy! Here are 50 meal prep recipes to get you started.
- Get the slow cooker out. Throw everything in there the night before or morning of and you’ll have a hot, delicious meal waiting for you after a long work day.
- Meal plan with a theme. By having one ingredient tying all your dishes together (for example roasted chicken or vegetables) you can save time by using the same chicken or vegetables all week long.
Lose or Maintain Weight
- Meal planning can be so effective when trying to lose weight because it pushes you to figure out exactly what you’re eating for the next week. This gives you the opportunity to figure out portion sizes and calorie counts, if that’s how you’re approaching the change.
- By writing out exactly what you’re going to purchase during your next grocery store trip, you can focus only on that list and resist the temptation of all the grocery story has to offer.
Stick to a Budget
- Low-sodium canned and frozen foods are your friend with meal planning! Not only are they inexpensive, but they last for months in case they don’t get used as planned for the week.
- Repurpose your leftovers. Use your leftovers as either lunch for the next day or freeze them for meals to come to get the most bang for your buck.
- Here’s a great recipe collection for meal planning on a budget.
Meal planning can be a huge lifesaver in so many ways. With the steps, tips and recipes here you should be well on your way to becoming a meal planning pro!
Your 7-Day Quick & Easy Meal Plan
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Day 1 Breakfast: Rainbow Fruit Toast
Ready in 15 minutes. Nothing will brighten up your morning more than one of these colorful and tasty toasts. —Shannon Roum, Taste of Home Food Stylist
Day 1 Lunch: DIY Salad in a Jar
Ready in 10 minutes. Our farm-fresh salad is layered with gorgeous garden veggies. And we built in a homemade dressing flavored with fresh herbs. Just shake it up to eat the rainbow. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Day 1 Dinner: Bacon, Lettuce and Tomato Pizza
Ready in 30 minutes. I bring together two all-time favorites with this recipe: pizza and BLT sandwiches. I brought this fun mashup to a ladies lunch and was met with "oohs" and "ahhs." —Bonnie Hawkins, Elkhorn, Wisconsin
Day 2 Breakfast: Pineapple Oatmeal
Ready in 15 minutes. Oatmeal for breakfast is a standard item, but I like to mix it up a bit. This version gets some natural sweetness from pineapple juice and tidbits. It is definitely worth trying! —Maria Regakis, Somerville, Massachusetts
Day 2 Lunch: Spinach and Turkey Pinwheels
Ready in 15 minutes. Need an awesome snack for game day? My kids love these easy four-ingredient turkey pinwheels. Go ahead and make them the day before—they don’t get soggy! —Amy Van Hemert, Ottumwa, Iowa
Day 2 Dinner: Italian Sausage Veggie Skillet
Ready in 30 minutes. We love Italian sausage sandwiches, but the bread isn't diet friendly for me, so I created this recipe to satisfy my craving. If you like some heat, use hot peppers in place of the sweet peppers. —Tina M. Howells, Salem, Ohio
Day 3 Breakfast: Powerhouse Protein Parfaits
Ready in 15 minutes. Parfaits have marvelous taste and texture, but many are loaded with sugar and leave you peckish for more. Here’s my protein-inspired option with yogurt, fruit and nuts. —Jen Hubin, Minnetonka, Minnestoa
Day 3 Lunch: Greek Brown and Wild Rice Bowls
Ready in 15 minutes. This fresh rice dish tastes like the Mediterranean in a bowl! It's short on ingredients, but packs in so much flavor. For a handheld version, leave out the rice and tuck the rest of the ingredients in a pita pocket. —Darla Andrews, Schertz, Texas
Day 3 Dinner: Chicken Taco Pockets
Ready in 25 minutes. We love these easy taco-flavored sandwiches made with crescent dough. They make a quick and easy lunch or supper with a bowl of soup or a crisp salad. I also like to cut them into smaller servings for parties. —Donna Gribbins, Shelbyville, Kentucky
Day 4 Breakfast: Mediterranean Omelet
Ready in 10 minutes. This fluffy omelet gives us reason to get a move on for breakfast. For extra flair, add some chopped fresh herbs like basil, oregano or tarragon. —Milynne Charlton, Scarborough, Ontario
Day 4 Lunch: Grilled Hummus Turkey Sandwich
Ready in 15 minutes. I created this toasted sandwich last summer using homemade hummus and veggies from our garden. We really can't get enough! —Gunjan Gilbert, Franklin, Maine
Day 4 Dinner: Saucy Beef with Broccoli
Ready in 30 minutes. When I’m looking for a fast entree, I turn to this beef and broccoli stir-fry. It features a tantalizing sauce made with garlic and ginger. —Rosa Evans, Odessa, Missouri
Day 5 Breakfast: Brown Sugar & Banana Oatmeal
Ready in 15 minutes. Oatmeal is a favorite breakfast food, quick, easy and filling. I came up with this version by using some of the same ingredients from my favorite breakfast smoothie. Add bran cereal for a heartier taste and more fiber. A brown sugar substitute and soy milk also blend in well. —Jessi Rizzi, Odenton, Maryland
Day 5 Lunch: Corn Quesadillas
Ready in 15 minutes. My cheesy corn quesadillas take only minutes going from skillet to table. They make craveable leftovers for brown bag lunches, so pack the salsa, too. —Darlene Brenden, Salem, Oregon
Day 5 Dinner: Breaded Mustard & Sage Pork Cutlets
Ready in 25 minutes. After attending my daughter's back to school night and receiving a complimentary package of instant potatoes, I had to make something with them. I created these pork cutlets and they were fantastic. —Carrie Farias, Oak Ridge, New Jersey
Day 6 Breakfast: Breakfast Pitas
Ready in 15 minutes. My husband and I like these pita pockets all by themselves for a quick breakfast. When you want a larger meal, serve hash brown potatoes and fruit on the side. —Peggy Blattel, Cape Girardeau, Missouri
Day 6 Lunch: Blue Cheese Chicken Salad Sandwiches
Ready in 15 minutes. I'm a big fan of blue cheese dressing, so I tried it in chicken salad instead of mayo. So tangy! Serve the chicken mixture on a bed of lettuce if you're in the mood for salad instead. —Giovanna Kranenberg, Cambridge, Minnesota
Day 6 Dinner: Grandma's Swedish Meatballs
Ready in 30 minutes. My mother made these hearty meatballs when we were growing up, and now my kids love them, too. My daughter likes to help shake the meatballs in flour. —Karin Ness, Big Lake, Minnesota
Day 7 Breakfast: Cream Cheese & Chive Omelet
Ready in 15 minutes. The first bite of creamy filling lets you know this isn’t any old omelet. Make it once, and we suspect you’ll be fixing it often. —Anne Troise, Manalapan, New Jersey
Day 7 Lunch: Hassleback Tomato Clubs
Ready in 15 minutes. This no-fuss, no-bread riff on a classic is perfect during tomato season. Make it for lunch or pair with pasta salad for a light dinner. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Day 7 Dinner: Parmesan Chicken Sandwiches
Ready in 25 minutes. Coat tender chicken breasts with seasoned bread crumbs and smother in marinara sauce. Served on a hoagie, it’s a real treat! —Sue Bosek, Whittier, California
The post How to Make a Healthy Weekly Meal Plan appeared first on Taste of Home.
Christina Manian RDN, LD