20 Best Meal Planning Tips

If you’ve ever tried meal planning but failed at it, don’t worry! These meal planning tips will help you learn exactly what to do and not do to make the perfect meal plan.

Meal planning can be your lifesaver. It’s a simple yet effective way to maintain a balanced diet, help with weight loss, and save time and money.

Meal planning involves deciding what meals you’ll be having for the week ahead. It includes making a grocery list of the ingredients needed, doing the grocery shopping, and sometimes even prepping the meals in advance. 

In this article, I’ll share all my top tips for meal planning so you can easily get your life more organized in 2024!

20 Best Meal Planning Tips of 2024

Sara Oberle, RDN, LD has jumped in to partner with me in sharing 20 tips to be a successful weekly meal planner.

1. Start Small

When you’re just starting with meal planning, it can seem overwhelming. But don’t worry, you don’t have to plan a whole week’s worth of meals right away. Start small. Maybe plan for just one night of the week. How about a pizza night?

You could make a grocery list of ingredients you’ll need for a new recipe. This could include whole grains for the crust, veggies like peppers and broccoli for toppings, and chicken for some extra protein.

Remember, you don’t have to cook everything from scratch. You can buy pre-chopped veggies from the grocery store to save time. You could also use some ingredients from your pantry, like beans or lentils.

Once you’ve tried this for a few weeks, you can start adding more days to your meal planning. Maybe add a pasta night, or a night for soups or salads.

Also, don’t be afraid to try new recipes. You could try making enchiladas or chili. Just make sure you have all the necessary ingredients on your grocery list.

As you get more comfortable with meal planning, you can start batch cooking. This means cooking a large amount of food at once, and then freezing it in smaller portions. This can be a real time-saver, especially on busy nights.

Remember, the goal of meal planning is to make your life easier, not harder. So start small, and gradually build up your meal prep skills. 

You might even find that it helps with weight loss, since you’ll be eating more home-cooked meals and less take-out.

2. Consider Each Food Group

When meal planning, it’s important to consider all food groups. This helps ensure a balanced, nutritious diet. 

Let’s break down some key ingredients from each group that you can incorporate into your recipes.

Protein

Protein is a vital part of any meal. Chicken, beans, and lentils are excellent sources of protein. 

These can form the base of many dishes, such as chicken enchiladas, lentil soups, or bean salads. Don’t forget to include a protein source on your grocery list.

Vegetables

Veggies like broccoli, peppers, and carrots add color, flavor, and nutrients to your meals. They can be used in a variety of dishes, from salads to stir-fries. Keep a good stock of fresh and frozen veggies in your fridge and freezer.

Grains

Whole grains like rice and pasta are great sources of energy. They’re versatile and can be used in a variety of dishes. 

Consider having a pasta or pizza night one night of the week. Whole grains should be a staple on your pantry and grocery store list.

Legumes

Legumes, including beans and lentils, are packed with fiber and protein. They’re a great addition to soups, salads, and chili. They’re also a great way to add variety to your menu and try a new recipe.

Spices

Spices add flavor and variety to your meals. They can transform simple ingredients into exciting dishes. Keep a variety of spices in your pantry to add a kick to your meals.

3. Write Your Ingredients and Ideas Down

Meal planning is as easy as pie when you jot down your ideas and ingredients. This helps you to stay organized and prevents you from forgetting any crucial items at the grocery store.

As you’re doing through the week, keep a notebook of little ideas. It’s much faster, than sitting down with a blank sheet on Saturday and banging your head against the table trying to force ideas!

When you think of an ingredient or two that you want to use, or even a full meal, write it down.

• Think of an ingredient you’d like? Write it down
• See a Pinterest recipe that’s perfect? Make a note
• Keep a dedicated notebook in the kitchen
• Find a printable meal planner if you like more organization

Personally, if I don’t write my meal ideas down, I will completely forget them.

4. Search for Dishes Using Your Main Ingredient(s)

Choosing your main ingredients is one of the most important steps in meal planning. And after that, you can start searching ideas based on what you have.

No longer do you have to go into a recipe book and flip through a million pages before finding the one.

Instead head to Pinterest for a great visual to get you thinking, and type in “dishes containing brown rice”, you’ll get thousands of hits!

• Don’t just pin them!
• Pick 2 to 3 recipes and put the ingredients in your notebook
• Combine a few new recipes with some long time winners

5. Invest in Quality Storage Containers

Having quality storage containers can be a lifesaver and help you stay organized!

Choosing the right containers can make a significant difference in the freshness and taste of your meals. You don’t want to open your freezer and find your carefully prepared batch of chili or pasta dish has freezer burn.

Look for containers that are microwave-safe and BPA-free. They should have tight-fitting lids to prevent leaks and spills. Also, consider the size and shape of the containers. For example, flat containers are great for stacking in the freezer, while round ones are perfect for soups and stews.

Remember, proper storage is a key part of successful meal planning. You’ve spent time creating a grocery list, shopping at the grocery store, chopping veggies, and cooking.

Don’t let your efforts go to waste by storing your meals in low-quality containers that don’t allow you to store food properly.

6. Always Keep “Staple” Foods on Hand

I would be nothing with out my main staple foods. I find myself night after night not knowing what to make when planning for the week. Though when I look in my pantry or fridge, I see my go-to foods and start brainstorming what I might use.

This also helps when you might forget to plan for a day or even the whole week. If you have these foods in your house, it makes it that much easier and less stressful to quickly make something healthy, like this Crispy Quinoa Salad.

Listed are a few staple foods that I find helpful (most also contain recipes on the back) and they always seem to pull me out of a “what’s for dinner” coma.

Staple Foods Ideas:

• quinoa, brown rice, whole wheat pasta, lentils
• tofu, frozen chicken
• frozen vegetables
• garlic, onions
• olive oil (like that even needed to be said)
• mixed greens/spinach
• eggs
• yogurt
• lemons, apples

7. Skip Processed, Pre-Packaged Meals

No matter how much planning and prep you might do for the week, it can all go down the drain when you’re tempted with an already prepared meal or dish (cough cough frozen pizza).

Frozen or pre-packaged vegetables, fruits and grains are however an exception.

Once you start to look at the ingredients required to make them stay good…it’s not only scary, but way harder on your wallet! Finding a few things that you can prep in advance will keep your stomach happy, your waist line on track and leave enough dough for that beach vacation.

A few ideas to replace pre-packaged:

• DIY Pizza Lunchables
• Fast Pita Pizzas  (Make ahead and freeze!)
• High Protein Overnight Oats
• High protein breakfast chocolate pancakes (make and freeze!)
• Egg breakfast bites (grab and go or freeze)
• White Bean Chicken Chili
• Turkey Taco Lunch Bowls(pictured below)

8. Keep a Variety of Spices on Hand

Spices are the secret ingredients that can transform your dishes from bland to some you’ll love. When you’re meal planning, don’t forget to include a good variety of spices on your grocery list.

Having a well-stocked spice pantry can make your recipes more fun and flavorful. For instance, adding chili to a chicken dish or cumin to your lentils can give them an extra kick. 

Spices can also help you cut down on salt, which is beneficial for weight loss and overall health.

It’s also worth noting that spices can make your veggies and whole grains taste better. 

If you’re not a big fan of broccoli or other vegetables, try roasting them with some garlic, rosemary, or thyme. You’ll be surprised at how these simple ingredients can enhance the taste of your meals.

9. Designate a Place for Saving and Storing Recipes

To make meal planning easier, it’s a great idea to have a designated place for saving and storing recipes. This could be a folder on your computer, a box in your pantry, or even a specific shelf in your kitchen. 

Having a place to store recipes will help you stay organized and make it easier to find that new recipe you want to try out.

When you come across a recipe you love make sure to save it. You can print out the recipe or write it down and then store it in your designated place.

This way, when you’re making your grocery list for the week, you can easily find the recipes you need.

10. Ask for Help from Other Family Members

Meal planning is not a one-person job. Involve your family members in the process. This not only makes the task easier but also makes sure that everyone’s tastes and preferences are considered.

For instance, if you’re planning a pizza night, let your partner or kids choose the toppings. They can pick their favorite veggies like peppers, broccoli, or carrots. This not only makes meal prep fun but also encourages them to eat their vegetables.

You can also assign tasks to different family members. Someone can be in charge of chopping the ingredients while another can handle the cooking. This can be a great way to introduce a new recipe to the family menu.

6. Keep Calm If You Don’t Have an Ingredient

If you’re missing a “side-kick” ingredient (what I call an ingredient that isn’t making up most of the meal or flavor), there are plenty of options to do without it.

• Apple cider vinegar or acid, use white wine vinegar or lemon juice in its place.
• Spicy ingredient: add garlic powder, onion powder, red pepper flakes or ground pepper instead.
• Butter can be replaced with appleauce or a mashed banana
• Egg can be replaced with ground flaxseed  mixed in water or chia seeds in water
• Purred carrots can work to thicken up soup
• You can also search the internet for alternative recipes or substitutions for that ingredient.

Not having an ingredient can also give you an opportunity to be creative and perhaps whip up your own variation that you might like even better.

This is also a good strategy for slowly weaning yourself into creating recipes from scratch.

12. Track and Record Your Favorite Meals

When you try a new recipe and love it, write it down. Include the ingredients you’ll need for your grocery list, and any specific spices or protein you used. 

Did you try a chicken enchilada recipe that was a hit? Write it down. Did you experiment with a vegetable stir-fry using broccoli, peppers, and carrots, and it was delicious? Add it to your list.

Noting down your favorite dishes will not only make grocery shopping easier but also save you time when deciding what to cook.

You can simply refer to your list and choose a meal that fits your schedule for any night of the week.

There are also loads of great apps you can use this one. A popular option is Paprika Recipe Manager.

13. Always Head to the Grocery Store Armed with a List (Or Shop Online)

Trust me, it’s an absolute game-changer to go to the grocery store with a well-thought-out grocery list. 

This tip is more powerful than you think. This simple trick can save you time, money, and help you stick to your meal planning and weight loss goals.

To make your list, start by reviewing your menu for the week. Identify the dishes you plan to prepare and jot down all the necessary ingredients. 

When you’re at the grocery store, stick to your list. This can help you avoid impulse purchases that can derail your meal planning and weight loss goals. If you’re shopping online, it’s even easier to stick to your list and avoid distractions.

Before you head to the checkout, double-check your list. Make sure you’ve got everything you need for your recipes.

14. Avoid Shopping While You’re Hungry

We’ve all been there – you’re at the grocery store, your stomach is growling, and suddenly, every item on the shelves looks delicious. 

This can lead to impulse purchases that don’t align with your meal planning or weight loss goals.

When you’re hungry, everything in the grocery store can look appealing, from the pizza in the freezer section to the ready-made pasta dishes. 

You might find yourself deviating from your grocery list, picking up ingredients for a new recipe you’ve suddenly decided to try, or simply grabbing a bag of chips for a quick snack.

To avoid this, try to schedule your grocery shopping trips after meals. If that’s not possible, have a protein-rich snack before you head to the store. A handful of nuts or a piece of chicken can help curb your hunger.

15. Buy in Bulk

Bulk buying can be a game-changer in meal planning. It saves money, time, and reduces the number of trips to the grocery store. 

When you’re making your grocery list, consider items that you use often and can be stored for a long time.

Whole grains like rice and pasta, legumes such as beans and lentils, and spices are perfect for bulk buying. 

Don’t forget about protein. Buying chicken in bulk can be a great way to save money. You can prepare a large batch and store it in the freezer for future meals.

16. Double One Recipe So It Makes for Another Meal

If you find a recipe you really like, make enough so it can serve for lunch or dinner another day during the week. You can also search for recipes that might make more than you are planning on eating.

For example, my Hearty Veggie Chili recipe makes about 6-8 high protein servings, I make it for dinner one night and then have it as a side dish for dinner another night as well as for lunch during the week.

Also don’t be afraid to freeze your leftovers. This can help keep a healthy and homemade meal in your freezer for a night you just don’t feel like lifting a finger.

17. Cut Corners When the Corners are Healthy

I am a huge fan of using frozen vegetables and fruits, as well as already canned beans and locally made pastas.

If you’ve planed to have vegetable enchiladas one night, buy chopped and frozen peppers and broccoli instead of fresh. This can help same time as well as get rid of a little added stress when you know you have to chop a bunch of veggies.

If you use canned beans or legumes instead of cooking them yourself, just make sure to thoroughly rinse them. This can get rid of 30% of the sodium, and all you really need to do is just use less salt than the recipe might call for.

Cook and freeze, plus 9 other tips to keep you on track with meal planning! Share on X

18. Pre-Portion Your Meals

Meal prep is all about convenience and sticking to your weight loss or health goals. One way to make sure you’re not overeating or reaching for unhealthy snacks is to pre-portion your meals. 

This means dividing your dishes into serving sizes and storing them in the fridge or freezer.

For example, if you’ve cooked a batch of chicken and vegetable soup, you can divide it into individual servings in freezer-safe containers. This way, you only need to reheat a portion when you’re ready to eat. 

This also works great for pasta dishes, chili, and even salads. Just remember to keep the dressing separate for salads to avoid sogginess.

19. When Given Extra Time, Prep

Instead of thinking you must do it ALL at one time on a specific day, take advantage of little moments and when inspiration strikes.

• soaking and cooking beans
• chopping vegetables to be used for snacks or recipes
• making large batches of brown rice, quinoa and other grains
• jarring up a couple overnight oats
• pulling older meals from the freezer to eat when busy

When you’re hungry, it’s sometimes easier to go right to processed or convenient food, but if the convenient food is the healthy food then this can help you avoid choosing the unhealthy option.

20. Take Time to Appreciate and Enjoy the Food You Make

This is the simplest, yet what I believe to be one of the most important steps to meal planning and eating healthy.

When you sit down to the meal you just prepared, take a couple of seconds to think about all the love, the effort and time you put into that dish.

Turn off all distractions (even if its just for 5 minutes) and in that time really enjoy the food. Focus all your energy on thinking about the flavors, the texture, the taste, and how it’s providing so much nourishment and balance for your body. Loving food that is loving you back can make all the difference in the world.

The bottom line is that meal planning doesn’t have to be difficult or stressful, it can be fun and enjoyable. Following these 10 simple steps can help you better plan your week without feeling overwhelmed or discouraged.

Keep calm, pantry staples and other tips for successful meal planning @runtothefinish #health Share on X

Just remember though, like all good things it might take extra time, but in the end your body, mind, and sanity will thank you!

I can use all the ideas you have, so speak up!

Do you meal plan?

What has made it easier for you?

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