The Basics of Meal Planning: A Beginners Guide

Are you tired of ordering takeout or eating the same boring meals every night? Meal planning can help you save time, money, and stress by ensuring you have healthy meals ready throughout the week!

In the beginning, meal planning can feel like a daunting task but I’m going to walk you through your first week in this step-by-step guide. Once you have one week down, you’ll be motivated to keep going.

In this beginner’s guide to meal prep, we’ll walk you through the basics like choosing recipes, creating a shopping list, and prepping what you can in advance. You’ll be on your way to becoming a meal-planning pro in no time!

1) Print Out Our Meal Planning Sheet

This step is optional but if you don’t already have a meal planning process in place, I would recommend using it for the first week. The less thinking you need to do, the better!

This free printable can be printed off or opened in Notability or Good Notes.

Once you have your meal planning sheet ready, we can jump into selecting recipes. This is the fun part!

This guide is designed to walk you through the basics without getting overwhelming. Once you have a few weeks under your belt, be sure to come back and read our more in-depth articles on other considerations when meal planning.

Things to Consider Before Getting Started:

Selecting recipes can be a lot of fun but there are a few things to keep in mind to ensure you stick to your plan over the coming week

1) Start with a 4 or 5-day week. This makes it more manageable and fresh produce may not last much longer than that.

2) Depending on your work week, you may not start on Monday. Determine which day you will be shopping and start your meal plan for the following day.

3) Take a look at your calendar and take note of which days you have evening activities. Your meals on those nights will have to be fast and easy.

4) Look in your fridge and cupboard and make note of items you already have on hand so they aren’t added to the shopping list. Only purchasing what you need is a great way to stick to your food budget.

5) Try to include lots of healthy options!

2) Choose Your Recipes

Breakfast:

Select two simple breakfast recipes and enter them into your Planner. Having just two recipes makes it easier to manage and cuts down on your budget.

Assign a number to each recipe (see the picture below as an example). We will use the number for our shopping list.

Breakfast recipes should be easy and should not require a lot of work.

Here are a few ideas:

• Smoothies / Protein Shakes
• Overnight Oats
• Eggs & Toast
• Yogurt Parfait
• Oatmeal
• Breakfast Cookies
• Apples and Almond Butter

TIP: Once you’ve added your breakfast ideas, write the ingredients on your Shopping list. Only include the ingredients you need to purchase. Add the assigned number to the right of the item.

This is what my Planner looks like at this point – I’m working in Notability and planning for Monday-Friday:

Dinner:

It seems out of order, but this will make more sense when we work on lunch next.

Step 1: Incorporate a theme night. Pick one night on your list and give it a theme. One night is already planned!

• Taco Tuesdays
• Breakfast for Dinner
• Freezer Meals
• Salad Night
• Burger Night
• Pizza Fridays

Be sure to note the corresponding number on your shopping list:

Step 2: On Friday, assign a dish that will use up your leftover meats and veggies from the week. This is a great way to make sure no produce goes to waste. There’s nothing more painful than throwing away produce when you’re trying to budget!

Here are a few ideas:

• Stir-Fry – This is a great way to use up any vegetables you have on hand. Add a protein (meat, chicken, tofu, etc.) and then mix in the chopped veggies. Add some soy sauce or oyster sauce and garlic and enjoy! Serve with rice or noodles.
• Fried Rice – Fried rice is my favorite dish to make because it is fast and easy and I typically have leftover rice on hand. I have to add a fried egg over the top to satisfy the big eaters in our house.
• Pasta – Many different vegetables are delicious in pasta sauce. Try adding extra greens, tomatoes, carrots, or bell peppers. If you have frozen onions on hand, add some of those too!

Step 3: If you typically have leftovers, schedule a night towards the end of the week for leftovers. This will limit food waste and give you a break!

Step 4: Select dinner recipes for the remaining nights. Whether you’re aiming for quick and easy meals or looking to explore new flavors, there are countless options out there.

Start by browsing through cookbooks, food blogs, or your favorite recipe websites. Look for recipes that appeal to your taste buds and dietary preferences. Don’t be afraid to try new things – this is the perfect opportunity to expand your culinary horizons.

Lunch:

The next step is to plan our lunch. This is a better way to plan your menu because you’ll have an idea of what kinds of dinner leftovers and extra ingredients you will have on hand.

When it comes to lunch, it’s all about keeping things simple yet satisfying. Meal prepping for lunch can save you time and money, ensuring that you have a nutritious meal ready without resorting to unhealthy takeout options.

Again, pick two meals and enjoy them throughout the week. Here are some ideas to get you started:

• Salad Jars – Prepare healthy and colorful salads in advance by layering your favorite vegetables, proteins like grilled chicken or chickpeas, and dressings in mason jars. These portable salads will stay fresh and crisp until lunchtime.
• Wraps or Sandwiches – Fill whole wheat wraps or bread with a variety of proteins and veggies
• Hummus, pita, grilled chicken and veggies
• Tuna or chicken salad (don’t forget the lettuce and avocado!)
• Leftovers – This is the easiest thing to bring to lunch!

This is what my final sample meal plan looked like:

This is what the shopping list looks like. I only added the foods I needed to purchase and not the items I already had at home.

Snacks:

Unless your snacks are complicated, you don’t need to add them to your menu, but you do want to add them to your shopping list.

3) Shopping With Your Grocery List

Since you built your shopping list as you planned your meals, you are ready to go to the grocery store (or to place an order online)!

TIPS:

• Since we used corresponding numbers between the recipes and the shopping list, you’ll be able to easily identify which recipe needs the item. When you are at the store, you’ll be able to make substitutions for cheaper items since you know how they will be used in the recipe.
• Try your best to stick to your shopping list and you’ll be amazed at how low your shopping bill will be. If you have the margin, pick up items that are on sale and put them in your pantry for use in the future.
• The best way to grocery shop is to start in the fresh produce section. Once your cart is filled with healthy foods, you’ll be less likely to pick up random items as you shop. Shop the frozen foods last so they don’t melt.

Prepping Meals Ahead of Time

Anything you can do ahead of time will help you stay on track and save even more time on busy nights. Here are a few easy things you can do right after shopping while putting the food away:

• Wash all produce and dry completely. It’s easier to reach for fruits as a snack when they are already clean and ready to go. If you have kids, they’ll be able to grab a snack themselves!
• Chop any sturdy vegetables ahead of time and store them in the fridge for the week. Carrots, celery, and onions will store well once chopped.
• Prep breakfast and lunch, if possible

FAQ’s

Want to read more about meal planning?

• Meal Planning Tips For Beginners
• How Cooking From Scratch Can Save You Money
• Balancing Nutrition on a Tight Budget