Popsugar Health & Fitness Meal Prep How to Plan Healthy Meals Want to Try Meal Planning but Not Sure Where to Start? A Dietitian Breaks It Down 31 January 2021 by Lauren Manaker Image Source: POPSUGAR Photography / Matthew Kelly As POPSUGAR editors, we independently select and write about stuff we love and think you'll like too. If you buy a product we have recommended, we may receive affiliate commission, which in turn supports our work. A little planning can go a long way when it comes to making healthy meals. And while meal planning may sound daunting, it's actually quite simple with a little know-how. By definition, meal planning is just deciding in advance what you'll be eating throughout the week. Think of it as creating a menu for yourself, along with a plan for how you'll execute it. Planning and cooking your own meals can save you time, money, and calories, when done the right way. It can also help ensure you get adequate nutrients, by teaching you to include foods like fruits and veggies on every plate, and to keep your kitchen well-stocked in order to make that possible. As a registered dietitian, I believe anyone can master meal planning with a little practice. Here are some practical steps to get you started. Related: New to Meal Prep? Here's a Grocery List and Step-by-Step Instructions For Your First Week 1 Understand How Your Meals Should Be Balanced Image Source: Getty / Elena_Danileiko The USDA's MyPlate recommends filling half your plate with fruits and vegetables, a quarter with whole grains, and a quarter with lean protein. This is known as the 50/25/25 rule, and it can not only help you portion your meals, but also help you plan your shopping list. 2 Remember That Meat Isn't Your Only Option For Protein Image Source: Getty / ClarkandCompany There are plenty of choices beyond beef and poultry, including foods like seafood, eggs, beans, peas, lentils, legumes, nuts, seeds, and soy products. Beans, peas, and lentils fall into the vegetable category, too — so, you can knock out two food groups for the price of one. 3 Make Sure You Eat Foods That You Actually Enjoy Image Source: POPSUGAR Photography / Matthew Kelly When planning out your meals, choose foods that you like, rather than the ones you think you should be eating. It doesn't matter how nutritious the foods are — if they aren't satisfying to you, you won't be able to sustain a healthy diet. 4 Decide What You're Going to Use to Add Flavour to Your Dishes Image Source: Getty / Photography by Paula Thomas While creamy and salty sauces can be delicious, they're not the healthiest addition to your plate. Plan out how you're going to season your dishes, too, and lean on fresh fruit juices, herbs, and spices for light and satisfying options. 5 Plan For Leftovers Image Source: Getty / wmaster890 If you've chosen a dish you know can double as lunch the next day, double your recipe. And if there's little risk that you'll grow tired of eating the same foods throughout the week, consider adding that dish to your meal plan twice to save some time and effort on meal prep. 6 Plan Out Your Drinks, Too Image Source: Getty / Rimma_Bondarenko You can eat nourishing and healthy meals all day long, but then accidentally set yourself back with sugary drinks and alcohol. Make sure your kitchen is stocked with better-for-you choices like milk and 100 percent fruit juice (and water, of course!). 7 Make a List Before You Go Grocery Shopping Image Source: POPSUGAR Photography / Matthew Kelly Don't wing it at the grocery store. Instead, plan out your meals, and then make a grocery list containing everything you'll need to prepare your foods for the week. This way, you aren't tempted to buy anything you don't need, and you can avoid any last-minute supermarket runs. 8 Invest in a Meal Planner Image Source: Pexels / Tirachard Kumtanom There are a slew of meal planning resources available that can help you on your quest to eat healthier. If you're having a hard time meal planning on your own, investing in a meal planning book like The 52-Week Meal Planner ($11) can be a lifesaver. The 52-Week Meal Planner $11 from amazon.com Buy Now Meal PrepHealthy Cooking TipsHealthy LivingHealthy Eating Tips