Whether you are trying to eat healthier, optimize your time or manage your budget, meal planning can set you up for success. Planning your meals allows you to create dishes thoughtfully with nutrition and budget in mind.
Meal planning is a valuable habit that’s worth the time and effort. Organizing your meals for the week lets you reap multiple benefits.
Check your freezer, refrigerator and cabinets. Look at expiration dates and use items that are expiring soon first. Pitch anything beyond expiration dates to avoid foodborne illnesses.
A planner or calendar can help you keep track of meals. Incorporate all food groups and the right amounts of each. Although calorie needs vary based on multiple factors, including your age, activity level and whether you are trying to lose, gain or maintain your weight, here are recommendations from the American Heart Association for adults based on eating a total of 2,000 calories per day:1
When you prepare meals, incorporate what you like, but avoid processed foods, high-fat meats and refined sugars. This includes ham, some deli meats, sausage, fatty cuts of beef and pork, corn syrup and granulated sugar.
Search for recipes2 offering healthier versions of your favorite dishes and try something new. Choose recipes with multiple nutrients and small amounts of healthy fats, such as nuts, seeds and olive or sunflower oil.
Read through recipes before you start cooking to determine the time and effort required. Even if you aren’t experienced at cooking, there are recipes for all levels — from beginner to professional chef. When you look at recipes, note the complexity of preparation to be sure it’s something you’d like to tackle or feel comfortable doing, considering your skill level and time constraints.
Cook larger quantities, so you have extra food for busy days. Consider these options for leftovers:
Shopping from a list helps you avoid buying unhealthy and unnecessary items impulsively. As a bonus, it can also make shopping more efficient when items are organized by store section.
Add ingredients to your list throughout the week as you discover they are running low. You’ll be less likely to forget items, and it can save time as you prepare to leave for the store.
Using ingredients in a variety of forms can save you money and time. Canned and frozen vegetables and meats often offer similar nutrients to fresh versions at a lower cost. They are also convenient since they can be stored for longer periods. However, read labels to limit sodium and preservatives when buying canned and frozen versions.
Whether you are cooking for yourself or an entire family, planning meals is a worthwhile effort. You will save money and time and get satisfaction from cooking delicious meals that meet your nutritional needs and goals.
GuideStone’s vision is that every servant of Christ finishes well, and we come alongside you with nutritional tips and health plans to support your well-being as you serve the Lord. For more information, contact us at Insurance@GuideStone.org or 1-844-INS-GUIDE (1-844-467-4843), Monday through Friday, from 7 a.m. to 6 p.m. CT.
GuideStone® welcomes the opportunity to share this general information. However, this article is not intended to be relied upon as medical advice, diagnosis or treatment.
1Heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/suggested-servings-from-each-food-group
2MyPlate.gov/myplate-kitchen
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