How to Plan Healthy Weekly Meals

Meal planning is key to healthy eating.

When you cook at home, you know all the ingredients that are in your food, and you are able to create more healthy meals, according to MealsMatter.org. However, it is very easy to give up and just order a pizza when you do not have your meals planned out. Making a list of meals and purchasing the ingredients in advance are ways to prevent falling into the trap of fast food and unhealthy eating.

Things You'll Need

• Recipes
• Paper
• Pen

Instructions

1. Find six to seven healthy and good-tasting recipes for the following week. Such recipes contain lots of fresh vegetables and are low in fat and calories, according to AARP.org. Websites such as MealsMatter.org, the Mayo Clinic and Cooking Light magazine are all good places to look. When the meals you make are tasty, you will be less likely to deviate from your diet, says AARP.org.

2. Make a list of recipes that you want to make the following week. For time saving, see if you can use leftovers from one dish in another dish, says MealsMatter.org. For example, leftover chicken can be used in enchiladas or stir fry, and extra rice can be frozen and reheated for another meal.

3. Know when you are busy and plan easy meals on those nights. If Tuesday night is soccer practice, plan something simple, says OrganizedHome.com. Recipe options include 60-second recipes, such as the Cheesy Tomato Pesto Open Sandwich and the Chicken Caesar Wrap from Fitness Magazine.

4. Go through your recipes and make a list of all the ingredients that you need to buy from the store, according to MealsMatter.org. Check your pantry to see what you already have on hand, and cross those items off your list.

5. Post your planned meals on the refrigerator to remind yourself of your healthy eating plans for the week. Also, according to MealsMatter.org, having the schedule posted helps family members to know what dish to start making if you are running late.

6. Make menu planning a habit, and you will find it easy to stay on task and have a weekly routine, OrganizedHome.com says.

Tips & Warnings

• Look for shortcuts in your menu. Sometimes using frozen vegetables is just as tasty as using fresh.

• Save the meal planner you make each week. Later, you can reuse old meal plans, saving time.

References

• Meals Matter: How to Plan Meals
• Healthy Eating Made Easy: Healthy Meal Planning
• Fitness Magazine: 60-Second Meals: Really!
• AARP: Planning Simple, Healthy Meals
• Organized Home: Menu Planning: Save Time in the Kitchen

Resources

• My Pyramid: Menu Planner