Unlock the secrets of efficient meal planning with our expert dietitian’s guide. Discover health benefits, money savings, and organizational tips for a nourishing lifestyle.

It’s not lost on us here at DishWithDina Headquarters that we publish a post about meal planning at least twice a year. That’s because it’s one of our most requested topics and, even though we have plenty of resources for people to access when they want to get more organized with their meals, we recognize that everyone is different, so we take various points-of-view and experiences when writing these posts, and hope that you, dear reader, gain what you need from any and all of these.

Benefits of Meal Planning

There’s a saying that good health starts in the kitchen…or supermarket or the grocery store or the farmers’ market or wherever you purchase or obtain your food items. But, we always like to recognize that good health includes a variety of factors that may affect our habits, including sleep, physical activity, mental health, and socioeconomic status. This is what is known as the Social Determinants of Health (SDOH). If you’ve been an avid reader or follower of our content, you’ve heard us discuss this in every post and every webinar. This is because it is inappropriate for us as healthcare providers to put the onus of health outcomes solely on the individual; instead, we must acknowledge the systemic inequities that exist and are also responsible for increasing the risk of health conditions like heart disease and diabetes and lowering life expectancy, especially of marginalized populations.

If you are struggling to manage and maintain healthful habits, or know someone who is, please read our article on how you can become an advocate for better quality services and click here for some resources that might be useful to you.

Regardless of how you define or can implement meal planning, there are plenty of benefits in doing so [1]:

• Saves time
• Reduces stress
• Eliminates decision fatigue
• Promotes healthy habits
• Budget-friendly

Set Realistic Goals

When setting out to do anything, especially for the first time, it’s important to create realistic goals and expectations [2]. This can help you ease into new habits, assess your progress along the way, and make adjustments accordingly.

For example, you might need to take into account a variety of schedules depending on your household. You might be limited in equipment or cooking skills. There might also be many dietary preferences or food modifications that you have to accommodate if you’re managing an allergy or chronic condition.

As much as I’ve read about and worked on meal planning for myself, I have to take into consideration the fact that I have an unconventional, erratic work schedule where I may not be home during “normal” eating hours and have to either bring things with me to eat onsite or budget accordingly and purchase outside foods. I also have the tiniest kitchen compared to most others which means that I can’t buy in bulk and cannot fit leftovers in my shoebox-sized freezer.

Perhaps you also have to take into account some factors and are unable to adhere to a one-size-fits-all meal plan that you find online. This means that, in addition to creating meals with variety and balance, you also have to allow yourself to be flexible. Here’s how I prep my plan:

• Food groups – I always start by basing my meals around proteins & veggies, then I “backfill” with grain-based foods or starchy carbs. This helps me make sure I have a balanced meal for blood sugar stability and satiety. (Check out our webinar on macros, micros, and food groups here.)
• Spotlight ingredients, seasonings – When I’m grocery shopping, or if there are a lot of great items available in season (and on sale), I’ll pick a few foods and create different meals around them. For instance, sweet potatoes are pretty inexpensive and versatile, so I’ll dice and roast one and then bake another whole. I’ll add the roasted cubes to any salad I make during the week and then stuff the baked one with beans or a veggie chili and eat it as a meal.
• Dine out/takeout – We live in New York City and love taking advantage of all the great restaurants and cafés around us, so I make sure that I leave a few open spots in my monthly meal plan to accommodate date nights and checking out the local eateries.
• Convenience foods – It’s unrealistic for me to make everything from scratch, so I’ll always incorporate semi-homemade items in my meal plan or even pull from the heat-and-eat or deli counter sections of my supermarket to save me some time. Some of the convenience foods I have on rotation are grilled salmon, canned tuna, canned beans, and pitted olives. (Keep in mind that some of the readymade meals might cost you more since you’re paying for the labor on these, but your time is valuable, too, so that might be a sacrifice you’re willing to make.)
• Indulgences – Yes, I am a Registered Dietitian, but I am also a human who has a sweet tooth and likes to indulge in fun foods regularly. I mean, what’s the point in living if I can’t go out for ice cream every so often? I add things like sweet or salty treats to my meal plan. This way, I make sure I don’t go overboard. As the saying goes, moderation is key.

Money-Saving Aspects

I’m not going to pretend that food isn’t pricey these days, but I also want to give you some guidance on how you might be able to stretch your dollar and your meals. Things like whole grains, beans, and lentils are hearty and usually inexpensive. They fill us up and are a great addition to any meal plan. Berries and some other produce items are probably best purchased when in season, or frozen, as that will give you the most cost-effective and nutritional bang for your literal buck. There almost always seems to be a sale on canned goods, so take advantage of bulk shopping here when that happens. These food items have a long shelf life.

Pro Tip: Produce, such as berries, uncooked leafy greens, and bananas close to spoiling can be put in the freezer and used in smoothies to eliminate waste.

Organizational Strategies

In an ideal world, you’d have access to a chef’s kitchen and restaurant-quality equipment and supplies. Realistically, though, you could probably make do with the bare necessities like: quality food containers (I use glass and ceramic), two cutting boards to avoid cross-contamination of things like produce and poultry, and some sharp knives. Invest in some measuring cups and spoons for recipes that require exact measurements, and a few different sized mixing bowls. I used to be a fancy cook when I lived in New Jersey and had a massive kitchen; nowadays, I stick to one large sauté pan, one medium saucepan, and one large-sized pot for all of the cooking I do. (There are only two of us in the household, though.)

Consider batch-cooking meals or making one-pot/one-pan recipes like casseroles, chilis, stews, lasagna, and quiche. This can help with portion control (in that you’ll know how much you’ll be eating over the course of a week). Make extra to freeze for later if you have the space.

Check out our past webinar on keeping safe in the kitchen if you’re managing food allergies or intolerances:

Remember also that you are from the future. There are tons of resources available online to help you with planning meals, getting creative with cooking, and making recipes from whatever you happen to have on hand [3]. So, experiment, be patient with yourself, and, most importantly, enjoy the experience of being more in control of your meals. Your health will thank you.

References

1. Meal Planning: Benefits & How To’s of Family Dinners. (2012). Www.heart.org. https://www.heart.org/en/healthy-living/healthy-eating/cooking-skills/meal-planning/meal-planning-benefits–how-tos-of-family-dinners
2. ‌American Diabetes Association. (n.d.). Setting Realistic Goals | ADA. Diabetes.org. https://diabetes.org/health-wellness/weight-management/setting-realistic-goals
3. ‌Supercook: recipe search by ingredients you have at home. (2023). Www.supercook.com. https://www.supercook.com/#/desktop