Meal Planning for Beginners: Tips That Work 2024
Meal planning is all about organizing your meals ahead of time, usually for the upcoming week. If you’re feeding a family, this may sound a bit intimidating, but with a few tips and strategies, it will quickly become your new best friend.
Proper meal planning can transform your eating habits and daily routine. It’s also a great way to save money and reduce food waste. Plus, meal planning helps you incorporate balanced, nutritious meals into your diet, making it easier to avoid unhealthy snacks and impulse buys.
If you’re new to this and feel like the amount of information available out there is overwhelming, I hear you. This is why I teamed up with our expert nutritionist and put together an easy-to-understand, step-by-step guide to meal planning for beginners.
Keep reading to discover effective tips and strategies, as well as accurate and up-to-date information that will help you kickstart your meal planning journey confidently.
How to Get Started
Starting meal planning can be the most overwhelming part of the process. Before you start gathering recipes, making shopping lists, and looking for cute meal planner templates (some of them are truly amazing!), take a deep breath and follow these 3 steps.
1. Set Your Goals
I know I’m sounding like a project manager right now, but clear goals are crucial for effective meal planning. Whether you aim to eat healthier, save money, or lose weight, knowing your objectives keeps you focused and motivated, making it easier to stick to your plan. Knowing your objectives will also give you an idea of the type of ingredients to include, recipes to cook, and so on.
2. Evaluate Your Schedule
Evaluate your weekly schedule to determine when you have time to cook and eat meals. Look at your commitments and find slots where meal preparation fits naturally.
Planning around your schedule ensures you can realistically manage cooking without feeling overwhelmed or rushed. It also gives you an idea of the type of meals to cook (speedy and easy to put together vs. intricate recipes that require more time and attention).
3. Simplify, Simplify, Simplify
Do not plunge head-first into lengthy (more than a week) and complex meal planning strategies. Keep it simple for your first attempts. Choose easy recipes that don't require too much time or special ingredients. Work with recipes you know and enjoy, and find ways to incorporate leftovers into your routine.
Author’s Tip: Don’t take failure as a sign that meal planning is not for you. It took me several attempts before my first week of successful planning. Even now, after years of planning meals, I have times when the stars simply don’t align. When this happens, you can always use a reliable meal delivery service, like HelloFresh (for meal kits) or Factor (for ready-made meals). Or you can just wing it.
Steps to Create a Meal Plan
Check out the steps I’ve laid out below and use them to guide you as you design your first meal plan!
1. Start Your Recipe Database
Whether stored on cloud or paper, you need recipes you and your family enjoy to add to your meal plan. Therefore, the first step is to build a database of recipes that fit your dietary restrictions and preferences and align with your goals.
Start with a mix of familiar dishes and a few new ones to keep it interesting. Remember to keep it simple and choose recipes that fit your family’s style and schedule. For instance, if you’re usually in a hurry in the morning, choose breakfast recipes that don’t need much attention (smoothies and sandwiches are a great option in this case).
Similarly, if you get home late and tired, you may not have the energy to cook a 60-minute dinner. So, stock up on recipes that only take 30 minutes. Just aim for a balance of proteins, vegetables, and carbs.
Lastly, remember to check your pantry and fridge—you may get some meal ideas by simply examining their contents.
Author’s Tip: To make things easier, create categories for your database. These can be anything that’s important to you, from the type of meal (breakfast, lunch, dinner, or snacks) to dietary needs (low-fat, gluten-free, and so on).
If you’re using an online app, you can use tags to mark each recipe. If you’re using a physical binder, create sections for each type of recipe.
2. Create a Weekly Menu
From this step forward, it gets a lot more fun.
The first thing to do is create a template for the week. Use a planner, a digital app, or a simple notebook. If you’re using pen and paper, sketch a 7-row, 4-column table and start assigning recipes for each meal of the day (breakfast, lunch, dinner, and snacks).
Make sure your options are varied and nutritionally balanced throughout the week. Also, factor in leftovers – they are great options for easy lunches or dinners.
Once you have your weekly menu, decide on your style of meal planning, whether it’s cooking every night or batch cooking for the entire week.
3. Make a Shopping List
One of the main benefits of meal planning is that it keeps you away from impulse buying. However, you can only do this if you have a well-designed shopping list¹.
So, go through each meal on your planner and write down the ingredients and quantities. Next, crosscheck your list with items in your fridge and pantry to avoid buying duplicates. Lastly, group items by section (produce, dairy, etc.) to make shopping easier.
Head to the store with your list, and don’t buy anything that’s not on it. It may be difficult at first, but it will get easier with practice.
Author’s Tip: If you don’t have the time to go shopping, you can use a grocery delivery service or a meal kit delivery service. The second option removes the need to make a shopping list entirely, so it comes in handy when you’re stretched thin with work.
4. Prep the Ingredients
After shopping, find some time to prep the ingredients (it doesn’t have to be on the same day). This step is optional, but it makes things a lot easier when it’s time to put everything together.
Prepping could mean anything from chopping vegetables, marinating proteins, or cooking grains. Store these prepped items in the fridge for easy access.
If you practice batch cooking, set aside a day (most people prefer the weekend) to prepare meals in larger quantities, portion them, and store them in the fridge or freezer. Batch cooking saves time and ensures you have ready-to-eat meals for busy days.
Enjoy & Adjust
Hurray! You’ve completed your first week of meal planning!
Now it’s time to draw the line, write down your observations (what was difficult, what went well, what you’d like to change), and make adjustments. Flexibility is your best friend until you find your groove.
Understand the Different Meal Planning Styles
There isn’t just 1 way of planning your meals. In fact, there are different styles to suit different lifestyles and preferences, as you can see in the table below:
Meal planning styles to consider
| |
Planning Every Meal | You create a detailed plan for breakfast, lunch, and dinner for the entire week. This method ensures variety and balanced nutrition but requires time and commitment. |
Planning Only Dinners | It’s great if you have an unpredictable schedule or prefer flexibility during the day. By focusing on dinners, you can still enjoy home-cooked meals without the pressure of planning every bite. |
Planning for Batch Cooking | This method is ideal for busy individuals. It involves cooking large quantities of food at once and then dividing it into portions to be eaten throughout the week. Batch cooking saves time and ensures you always have a healthy meal ready. |
Theme Nights | This method makes meal planning fun. You can designate Mondays for pasta, Tuesdays for tacos, and so on. This reduces decision fatigue and makes planning easier. |
Prep Ahead | Somewhat similar to batch cooking, it involves chopping vegetables, marinating proteins, or cooking grains in advance. It’s a flexible option that saves time on busy nights without committing to a full plan. |
Cook Once, Eat Twice | This is a meal planning style focused on ingredient-specific leftovers. Instead of reheating the same meal, you prepare extra portions of certain ingredients and then use them to create a different dish. For example, roast chicken goes well with salads, pasta, or tacos. This method saves time while keeping meals varied and interesting. |
Meal Planning for Freezer Meals | Similar to batch cooking, it involves preparing meals that are partially or fully cooked and then frozen for later use. Often done once a month, this method ensures you always have a meal ready to go. |
Keep in mind that these are only the most popular styles and that you can (and should) develop your own style. If you lack original ideas, combine the styles I mentioned above and see what works for you.
It also helps to bring special cooking equipment into the mix, like multicookers or slow cookers. For instance, if you have a slow cooker, you can use the Freezer Meals method to reduce your cooking time to under 10 minutes.
Simply prep the ingredients for your slow-cooked meals, portion them up, and place them in the freezer. When it’s time to cook, dump the contents into the slow cooker, add liquid (if required), press cook, and continue with your day.
Essential Tools & Equipment
The right equipment can shave minutes off meal planning and prepping, making the process smoother and more efficient. Of course, you are free to choose which tools fit your needs the most, but these are the ones I think every beginner needs:
Customized Meal Planner: This is simply your meal plan for the week printed or written on a piece of paper or magnetic board (so you can display it). I recommend using a simple template and displaying it in a visible location to keep your family on track with the week's meals.
Shopping List Apps: Apps like AnyList, Mealime, and Paprika help create and manage shopping lists efficiently. Many offer list-sharing features so every family member can participate with suggestions.
Recipe Storage Apps: Use apps like Paprika, Yummly, or Evernote to store recipes, add notes, and more. Digital storage makes it much easier to search, organize, and update your recipe database.
Storage Containers: To keep meals fresh, you will need quality containers for both the fridge and the freezer. For extra freshness, consider glass containers with sealable lids for the fridge and reusable freezer bags for the freezer².
Cooking Appliances: Multicookers, food processors, rice cookers, slow cookers, and other appliances can make meal preparation much easier.
Mixing Bowls: It’s best to have several mixing bowls in various sizes for different prep needs.
Sheet Pans: Ideal for roasting vegetables and batch cooking.
Mandoline Slicer: When you want to slice up a lot of veggies, a mandoline will become your most prized possession!
Label Maker: This tool helps organize and label containers with dates and contents, which can be especially useful when meal planning for longer periods of time.
Cling Wrap and Foil: Useful for wrapping and storing leftovers
Stocking Your Pantry & Fridge
A well-stocked pantry and fridge are the secret to delicious, homecooked meals that you can whip up together in under 30 minutes. When these 2 core locations in your kitchen are filled with essential ingredients, it becomes much easier to plan and prepare for the meals on your planner.
Here’s a comprehensive guide to stocking your pantry and fridge as a beginner meal planner.
Tips to Keep Your Pantry & Fridge Organized
Buying the ingredients is only the first step of a well-designed stocking strategy. You also have to keep everything organized and easy to find while ensuring you never run out of anything.
I highly recommend organizing things by category and creating a designated space for each category. Also, group together ingredient categories for recipes you cook most often.
For example, let’s say your family likes Spaghetti al Pomodoro, so this recipe is always on your meal planner. This means your pantry will (or should) never lack spaghetti, canned tomatoes (for convenience), garlic, and Italian herbs. Therefore, it makes sense to store all these ingredients in close proximity to each other.
It’s also a good idea to rotate your stock. Place newer items at the back and older ones at the front to use them before they expire.
Additionally, if you store prepped ingredients and cooked meals in the fridge, make a habit of labeling the containers with names and dates to keep track of freshness.
What Can You Meal Prep?
Not all foods and ingredients are meal prep-friendly. Meal prepping works best with items that maintain their quality and flavor over time. Finicky ingredients that tend to wilt, sour, or otherwise go bad in a couple days aren’t really suitable. Not only will they taste worse, but they may even be unsafe to consume. Here are some general ideas that are great for meal prepping³:
Meal prep-friendly ingredients and foods
| |
Proteins (chicken, beef, tofu, and beans) hold up well in the fridge or freezer. | Cooked chicken breast, ground beef, and baked tofu can be used in various dishes throughout the week. Beans are versatile for salads, soups, and main dishes. |
Grains (quinoa or brown rice) and whole wheat pasta retain texture. | You can cook them in bulk and use them as bases for multiple meals. They are perfect for stir-fries, grain bowls, and side dishes. |
Vegetables (carrots, bell peppers, broccoli, and sweet potatoes) are sturdy and less prone to wilting. | You can roast or steam them, and will stay fresh for several days. Leafy greens like kale and cabbage are also excellent, as they hold up better than lettuce. |
Salads | Easy to prep and make, and retain freshness if the ingredients are stored in air-tight individual containers in the fridge. However, keep the dressing separate until it’s time to serve. |
Soups, Stews, and Casseroles | These often taste better the next day as flavors meld. Dishes like chili, lasagna, and chicken curry can be made in large batches and portioned out for the week or frozen for later use. |
Common Mistakes & How to Avoid Them
We all make mistakes, especially in the beginning stages. So don’t fret too much if things don’t go as expected. Still, if you want to learn from others’ mistakes, here are some that are quite common:
Planning too many complicated meals – You’re not planning a meal for royalty, so keep it simple and add variety when you feel confident enough.
Choosing meals that you don’t enjoy – I don’t know why we do this, but it happens quite often. So, start small and stick with what you know. You can try to trick the kids into eating broccoli a bit later down the road.
No nutritional balance – You need proteins, veggies, and grains on your plate, so don’t overdo it with just 1 type of food.
Improper storage – Cooked or prepped food can spoil in the fridge if it’s not stored properly. So it’s a good idea to learn proper storage methods for different foods⁴.
You skip the ingredient-prepping phase – This is like having a shortcut and not using it. Prepping ahead helps you reduce cooking time during the.
No flexibility – Most plans don’t work 100%, so sticking rigidly to your meal plan despite changes in schedule will only lead to failure.
No snacks – When you don’t plan for healthy snacks, you only make room for unhealthy choices (especially for the kids). So, make sure to add fruits, nuts, and yogurt to your plan.
Meal planning should be a tool that helps you eat healthier, have more time for yourself, and save money. But most importantly, it is customizable to fit your own lifestyle and needs. So, use the mistakes I listed here as guidelines to make meal planning work for you.
FAQ
1. How do I start meal planning?
It’s important to assess your dietary needs and schedule first. Next, set your goals and evaluate your time availability for shopping, prepping, and cooking. This will help you understand what type of meals you want to cook and why.
2. What are the benefits of meal planning?
Meal planning saves time, reduces stress, promotes healthier eating, and can save money by reducing food waste and avoiding last-minute takeout or impulse buying.
3. How do I choose recipes for meal planning?
Select recipes you know you like and are easy to prepare. Make sure to include a mix of proteins, vegetables, and grains for balanced nutrition. For a bit of inspiration, browse social media channels and follow culinary bloggers you find interesting.
4. How can I ensure my prepped food stays fresh?
Start by checking if your recipes and ingredients are meal-prep-friendly. Once prepped or cooled, use airtight containers to store food promptly in the fridge or freezer, and label containers with dates.
5. How do I avoid getting bored with my meals?
This tends to happen if your meal planning is not well-balanced. For this, incorporate a variety of cuisines and flavors, try new recipes occasionally, and use different cooking methods like grilling, baking, and stir-frying.
6. How much time does meal planning take?
At first, planning, shopping, and prepping may take a couple of hours. With practice, the process becomes quicker, often taking just an hour or 2 for the entire week.
7. What tools or apps can help with meal planning?
There are many apps that can help you streamline the meal planning process. To find the right app for you, look for features like recipe organization, shopping lists, and meal scheduling. Also, there are many tools that help speed up cooking, like multicookers, food processors, and more.
References
1. https://www.psychologytoday.com/au/blog/financial-matters/202110/why-you-should-write-shopping-list
2. https://ehp.niehs.nih.gov/doi/full/10.1289/ehp.120-a232
3. https://www.foodsafety.gov/food-safety-charts/cold-food-storage-charts
4. https://www.fda.gov/consumers/consumer-updates/are-you-storing-food-safely
