Meal Planning Basics
Planning meals ahead of time and scheduling time to cook is one of the best ways to improve
the quality of our diets, and it can help save money too! By having a plan, you’ll be less likely to
turn to takeout or other convenience foods that may derail your nutrition plan. The steps below
can help you create your own personalized meal plan.
Keep a food journal. Write down what you’re currently eating for a few days.!Try to get an
accurate picture without judgement.
What foods do you want to eat more of? ___________________________________________
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Which do you want to eat less of? ________________________________________________
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What are some alternatives to the foods you want to eat less of?________________________
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Schedule time to plan. Find a time to get together with everyone in your household to talk
about what you’ll eat for the upcoming week. Even if you’re a family of one, put it on your
calendar. Start small and plan two or three dinners, or even one meal a week to start out.
Assign who is going to cook what, and write a list of what you’ll need. Look in your fridge and
pantry and see what needs to be used up.
I will make my meal plan on______________ at _____________!I need to use
up:______________________________________________________________
Collect recipes. Make a list of your go-to meals, or look online for recipes for your favorite
takeout dishes. Where will you keep your go to recipes? Do you prefer to save them digitally on
Google Drive or Pinterest? Or keep a physical file folder or binder? Write the page number of
your favorite cookbook recipes in the front cover, or use bookmarks and tabs.!See the list of
cookbooks and recipe websites below for more ideas.
My favorite recipes are:_________________________________________________________
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My favorite websites are:________________________________________________________
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My favorite cookbooks are:_______________________________________________________
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Practice batch cooking. To save time and effort, choose a recipe you can cook a lot of for
multiple meals. Slow cooker or instant pot recipes like curries, stews, and chilis all cook well in a
large volume and freeze well. If you don’t already have one, consider getting a slow cooker or
Instant Pot.!
