In today’s fast-paced world, it can be hard to stay on track with your nutritional goals, which is where meal planning can help.
Meal planning isn’t just a fad concept — it’s a proven strategy backed by scientific research. American Journal of Preventive MedicinePeople who follow a meal plan are more likely to eat a balanced diet, achieve their weight management goals, and experience improved overall health.
By dedicating a little time and effort each week, you can set yourself up for success and take control of your nutrition and weight loss.
What is a meal plan?
Meal planning is a convenient way to decide and prepare what you’ll eat for each meal a week (or month!) in advance. Not having to think about what to cook every day can help you make healthier food choices, save you time, and reduce stress.
It’s like having a dietary roadmap to steer you in the right direction and ensure you keep reaching your nutritional goals.
How do meal plans help you lose weight?
Meal planning can be a powerful tool in your weight loss strategy, helping you achieve sustainable, long-term success.
According to MyFitnessPal nutritionist Daisy Hernandez, meal planning increases your chances of:
- A well-balanced combination of key nutrients. Protein, carbohydrates and fat are essential to maintaining a healthy weight.
- Practice portion control more. Planning your meal portions in advance can help you avoid overeating. Without meal planning, you’re more likely to eat larger portions, especially if you’re eating out or getting takeout.
- Curbs impulsive eating. If you plan and prepare your meals in advance, you’re less likely to reach for unhealthy, high-calorie snacks when hunger strikes.
How do you plan your meals?
The most successful meal plans follow a systematic process, so let’s break it down into simple steps.
- Define your goal. Whether you’re trying to lose weight, build muscle or simply maintain a healthy lifestyle, take into account your dietary restrictions, preferences and specific nutritional needs.
- Create a meal plan template following the Perfect Plate Method. Plan what you’ll eat each day for breakfast, lunch, dinner, and snacks. Make sure your plate contains half colorful vegetables, one-quarter lean protein, and one-quarter fibrous carbohydrates. My Fitness Pal can help!
- Make a shopping list: To avoid unnecessary purchases, inventory your pantry and refrigerator. Stick to a list while grocery shopping to stay focused and minimize impulse buys.
- Let’s start cooking! Allocate specific time each week for meal prep. Cooking meals in bulk, portioning, and properly storing and labelling your meals can be convenient – this will save you time during busy weekdays and keep you on track to reach your nutrition goals.
What kitchen items are essential for meal planning?
Having a well-stocked kitchen and pantry makes meal planning and preparation easier. Here are some items you should always have on hand:
Pantry essentials:
- Whole grains: Ingredients like rice, quinoa and oats are versatile and can be used as the base for many meals.
- beans: Canned or dried beans, lentils and chickpeas both provide protein and fiber.
- pasta: Having a few different types of pasta on hand is great for making quick lunches and dinners.
- canning: Canned tomatoes, tuna, and chicken are great options when you’re short on time.
- spices: A well-stocked spice rack allows you to add flavor to your meals. Essential spices include salt, pepper, garlic powder, and your favorite herbs.
- Cooking oil and vinegar: Olive oil, avocado oil, and good quality balsamic vinegar are great to have on hand.
Fridge and freezer essentials:
- protein: Stock your freezer with chicken, fish, tofu, and other foods for easy protein intake.
- Frozen vegetables and fruits: These are great for stir-fries, smoothies, and as a backup when you run out of fresh ingredients.
- Fresh Food: Stock up on fruits and vegetables that have a long shelf life, such as apples, oranges, carrots and peppers.
- Dairy products or alternatives: Milk, cheese, yogurt or plant-based alternatives are convenient for many dishes.
What does a meal plan template look like? (with example menus)
Start your meal prep by choosing the main ingredients that will form the basis of your meals for the week: for breakfast, you could make ahead overnight oats and egg casserole, and for lunch and dinner, you could prep quinoa, chicken, whole wheat pasta, and vegetables.
Then create a meal plan using these ingredients, being creative with how you present the food so it remains fresh throughout the week.
Here is a simple example you can follow when creating your meal plan (on paper or My Fitness Pal App!)
Day | Breakfast | Lunch | Dinner
Monday | Overnight oats with fruit | Quinoa salad with grilled chicken and vegetables | Whole wheat pasta with chicken and vegetables
Fire | Egg Casserole | Whole Wheat Tortilla Chicken Wraps | Chicken and Quinoa Soup
Wednesday | Egg Casserole | Quinoa Salad with Veggies | Chicken Taco Night with Black Beans and Corn
Thursday | Overnight oats with banana and nuts | Grilled chicken and avocado wrap | Broccoli and whole wheat pasta
Gold | Egg Casserole | Vegetable Pasta Salad | Chicken Quesadilla
don’t forget: My Fitness Pal Powerful meal planning support: Not only can you plan your meals for the next few days, but you can also see in real time how your planned meals help you reach your daily nutritional goals (and adjust them accordingly), and you can also discover and save healthy recipes for your future meal planning needs.
What are the dos and don’ts of meal planning?
When creating your meal plan, Hernandez says there are six pillars of nutrition to keep in mind:
what I have to do:
- Increase your protein intake. Protein is essential for many bodily functions, including building and repairing tissue. “It also keeps you fuller for longer, reducing the likelihood of overeating and associated weight gain,” explains Daisy Hernandez, R.D., nutritionist at MyFitnessPal. “Include lean protein sources, like chicken, fish, tofu, and lentils, in your meal plan.”
- Increase your fiber intake. Fibre aids digestion and makes you feel full, which can help reduce unnecessary snacking and control weight: “Include plenty of fruits, vegetables, whole grains and legumes in your diet.”
- Don’t forget to stay hydrated. Drinking enough water throughout the day is important to keep your body properly hydrated and functioning at its best, and it also helps curb hunger.
Something you can not do:
- Eating too much sugar. Excessive sugar intake can lead to weight gain and other health problems. “Choose natural sugar alternatives like fruit and watch out for hidden sugars in processed foods.”
- Rely on refined carbohydrates. While not all carbs are bad, it’s best to avoid refined carbs like white bread and pasta. “Instead, choose complex carbs like whole grains and vegetables.”
- Drink alcohol regularly. Alcohol can add extra calories and sugar to your diet. “Limiting your alcohol intake will contribute to your overall health and help you reach your nutritional goals.”
Can you create meal plans for special dietary requirements?
Absolutely! Meal plans can be customized to accommodate a variety of dietary preferences and needs. For example:
- Vegetarian and vegan meal plans: Focus on plant-based proteins like beans, tofu, and tempeh. Include a variety of fruits, vegetables, whole grains, and healthy fats to ensure a balanced diet.
- Gluten-free and allergy-friendly meal plans: Replace ingredients that contain gluten with gluten-free alternatives. Be aware of allergens and make necessary changes to recipes to meet dietary requirements.
- Keto and Low Carb Meal Plans: Emphasize healthy fats like avocado, nuts, and olive oil, and keep carbs to a minimum. Choose non-starchy vegetables and include a moderate amount of protein.
What tools help you plan your meals?
Incorporating tools into your meal planning process can give you tons of inspiration and simplify the task at hand. Some of our favorite tools include:
- My Fitness Pal: Our app not only records what you eat, but also lets you know the calorie and macro amounts of a meal before you plan it. Research suggests Record what you plan to eat in front What you eat helps keep you accountable and ensures your diet is in line with your weight loss or management goals. Try our premium trial for free for 30 days.
- Air Fryers and Slow Cookers: These versatile tools make cooking easy: air fryers offer a healthier alternative to deep frying, while slow cookers make meal prep a breeze and produce deliciously tender results.
- Yumly: Discover recipe recommendations and create and customize your digital recipe box.
- Pinterest: Explore a variety of cuisines and meal plans. The visual nature of the platform makes it easy to browse and choose a meal that suits your taste buds.
Remember: consistency is key to reaching your nutrition goals. For daily motivation and healthy eating ideas, consider following MyFitnessPal. Instagram, Tick tockor Pinterest.
Nutritionist recommended meal planning recipes
“These super easy meal ideas follow the Perfect Plate Method and allow 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, helping to speed up the meal prep process and reduce the hassle of cleanup afterwards.
Want more recipe suggestions? Download MyFitnessPal Easily browse and find nutritionist-recommended recipes that fit your health goals.
Conclusion
A meal plan is a tool to help you take control of your nutrition and overall health. By following the steps in this guide, taking into account different dietary needs, and using helpful tools like the MyFitnessPal app, you can start your meal planning journey and see great results.
Just be consistent and keep practicing, and soon meal planning will become second nature.
First published on December 13, 2017, updated August 5, 2024
