Think of all those times you’ve ordered takeout because you’ve been too exhausted to cook dinner. All those vegetables you’ve had to throw out because they went bad before you had a chance to use them.
If you haven’t already been convinced to try meal planning, now is as good a time as any to get started.
Having meals ready to go in your fridge and buying only the produce you need for the week will not only save you time and energy, but it’ll also put an end to wasteful spending. Plus, prepping a full week’s worth of meals will help ensure you eat with intention, maintain a healthy diet, and enjoy delicious meals every day.
The meal planning process is practical and simple to nail down once you get into the swing of things. Yes, you’ll need to spend a little more time planning out your menu each week, but knowing that you have a healthy meal planned, ready and waiting for you each day is so worth the effort.
Here’s how to become a meal-planning pro…
1. Work around your schedule
The cardinal rule of meal planning? Prepare meals that fit seamlessly into your routine.
If the week ahead is jam-packed and you think you’ll have to rush through lunch in between meetings or various errands, prep meals that need (at most) a quick reheat in the microwave before serving. Think sandwiches, pre-made soups, quesadillas, and salads.
Depending on your schedule, it’s also a good idea to choose one day of the week to be your prep day — a day when you’ll have some uninterrupted time to spend at the grocery store and in the kitchen. So, whether that’s a Sunday or Wednesday, commit to putting aside a couple of hours to adequately plan for the week ahead.
2. Invest in the right containers
Anyone else get excited about a stack of fresh Tupperware, ready to prep, organize and pack? No, just us?
If you’re going to be cooking up a large number of dishes meant to be consumed over the course of a week, you’ll need to invest in plenty of high-quality containers for storing and transporting meals. To equip yourself for serious meal planning, purchase a microwave-safe set with containers of various sizes to accommodate different recipes and portion sizes.
3. Plan a variety of meals
Meal planning doesn’t have to be a chore. Instead, look at it as an opportunity to get inspired and discover new recipes — mixing up your meals to ensure you stay satisfied.
It’s all too easy for nutrition goals to go out the window when monotony gets the better of you. Planned meals should feature a rotation of dishes with balanced protein, carb and fat contents, as well as a variety of textures and flavors to keep things interesting.
4. Eat your freshest meals first
Don’t get tripped up and forget to consider best-before dates when planning your meals. Eat meals with the most pressing expiration dates — like those featuring fresh fish, delicate greens, and dairy — first. Meals that typically work for later in the week include quinoa bowls, pasta dishes, and stock-based soups.
For some dishes, it’s also worth keeping the sauce or dressing separate until ready to be eaten. The last thing you want is to reach for your lunch only to find the salad has wilted into inedible mush under the dressing. Instead, store dressings in a separate, smaller container until it’s time to eat.
There’s a reason meal planning has become so popular. Follow our tips and check out our healthy tilapia recipes to ensure you never have to stress about your lunch or dinner plans again.