Meal Planning Tips

by Mindy J. Vanberkel, MS, RDN

Meal planning can feel intimidating, especially if you’ve tried it before and it didn’t quite stick. But it’s worth knowing that there are many different approaches—and the best one will fit your lifestyle, food preferences, cooking style, and schedule. Your approach might even depend on your why or the motivation behind your meal planning. Maybe you want to build a healthier lifestyle, add more variety to your meals, or feel more intentional about what you eat.

A good place to start is by first identifying where you’re currently at with meal preparation, then adding small, buildable changes each week as you ease into a new routine. Keep in mind, it takes about thirty attempts at a new practice before it starts to feel like a habit!

Meal Planning Methods

1. The Calendar Method
   Choose one recipe for each day of the week and write it down on a weekly calendar, like this one. Plan for leftovers to use for lunches, and aim for balance—half familiar recipes and half that are new or exciting.

2. The Recipe-Based Method
   Pick one recipe that excites you and cook it in large portions, enough for at least five meals if you plan to rely on it throughout the week. If you cook a few times per week, make enough for three days at a time and switch to a new recipe when you run out. Over time, you can expand with side dishes, variations, or extra recipes.

3. The “Mise en Place” Method
   This approach involves preparing ingredients ahead of time, usually over 1–2 days. Then, when you’re ready to eat, you can quickly assemble your meals with minimal additional prep. For example, prepare:

• 1–2 grains or starches (rice, potatoes)

• 1–2 proteins (fish, chicken, tofu, beans)

• 1–2 vegetables of your choice

• 1–2 sauces (homemade or store-bought, such as tomato sauce, miso butter, teriyaki)

  At mealtime, you simply mix and match based on what sounds best. This method works well if you prefer cooking just once or twice a week but still want variety.

Additional Tips & Tricks

• Choose recipes that fit the time you realistically have. For busy weeknights, stick to 30-minute meals; save longer recipes for weekends or days off. 

• Start simple. Pick recipes that feature ingredients you already have in your pantry.

• Make a grocery list. Use an app like MealsHero to manage recipes, create lists, and even order groceries. Keep a running list on your fridge to track items as you run out.

• Schedule meal planning into your calendar. Decide on one day for planning, one for shopping (or delivery), and one for cooking. They can overlap, but writing them into your calendar prevents conflicts.

• Use kitchen helpers like a slow cooker, multi-cooker, or rice cooker to save time.

• Find balance. Incorporate foods you already know and enjoy, while slowly adding in new ingredients for variety and nutrition.

Meal planning can make your weekly routine easier, save time, and even become enjoyable. It may feel like extra work at first, but with practice, it can pay off in big ways. If you’d like more guidance, consider scheduling time with a Nourish for Life dietitian—we each have our own tried-and-true methods to share. Remember, even choosing just one tip from this guide is a meaningful step toward better nutrition.

Happy meal planning!