5 Steps every meal planning beginner needs to know

Getting started with a meal plan can seem daunting at first glance, but it’s a game changer for anyone looking to eat healthier, save money, and cut down on those last-minute “What’s for dinner?” stresses.

Imagine opening your fridge to find a week’s worth of healthy, delicious meals ready to go. That’s not just convenient; it’s a smart move for your health and wallet.

Think of meal planning as creating a weekly menu, just like your favorite restaurant might, tailored to your dietary needs and taste preferences. It doesn’t have to be complicated; starting simple is best.

With a bit of practice, you’ll get the hang of it, making adjustments as you learn what works best for your schedule and food preferences.

What are the 5 basic steps of meal planning?

Starting with meal planning can genuinely transform your daily routine, making eating healthy, saving money, and reducing food waste achievable goals [1].

Let’s walk through five essential steps to get you up and running. These tips are straightforward and designed to make the process enjoyable and stress-free.

Step 1: Assess your dietary needs and goals

Before starting meal planning, it’s crucial to have a clear picture of your dietary needs and what you aim to achieve. Think of it like setting the destination on your GPS before driving. 

Are you looking to lose weight, gain muscle, or just ensure your family eats more vegetables? Your goals will steer your meal plan, affecting everything from the recipes you choose to the groceries you buy.

  • Identify your nutritional needs: Consider any dietary restrictions (like gluten intolerance or lactose sensitivity) and preferences (vegetarian, low-carb). Also, consider any specific nutrients you aim to include in your diet, such as fiber, protein, or iron.
  • Set clear health goals: Whether it’s shedding a few pounds, improving your heart health, or simply feeling more energized, having clear objectives will help you stay focused and motivated.
  • Consult a professional, if needed: If you have specific dietary concerns or health conditions, a chat with a dietitian or a healthcare provider can offer personalized advice tailored to your needs.

This step isn’t about perfection; it’s about making informed choices that align with your health objectives and lifestyle.

Start simple – master the basics of meal planning

Step 2: Start simple – master the basics of meal planning

Kicking off your meal planning adventure doesn’t require you to be a culinary expert or a nutrition guru. The key is to start simple and build from there. 

Choose your planning period. Decide whether a weekly or bi-weekly plan fits your lifestyle best. This choice helps narrow down how many meals you need to think about at once and keeps the planning manageable.

Start with recipes you know and love. They don’t have to be complicated; in fact, the simpler, the better. Aim for a mix of dishes that includes breakfasts, lunches, dinners, and a couple of snacks. This variety ensures you’re covering all bases without making mealtime a chore.

Make sure you have the basics on hand—pots, pans, a good knife, and storage containers. A well-set-up kitchen makes the cooking process smoother and more enjoyable.

By sticking to these straightforward steps, you’re setting yourself up for success. This approach takes the pressure off and makes meal planning feel like less of a daunting task and more like an exciting new habit [2].

Step 3: Organize your recipes and grocery shopping

After you’ve got a handle on your meal planning basics, the next step is to get your recipes and grocery shopping streamlined. This stage is all about efficiency and ensuring you have everything you need for the week ahead without any last-minute dashes to the store.

Keep a mix of your favorite go-to meals and some new recipes to keep things interesting. Categorize them by type (e.g., breakfast, lunch, dinner) and by main ingredient to make planning and shopping easier.

Based on the recipes you’ve chosen, list all the ingredients you’ll need. Cross-check with what you already have in your pantry to avoid buying duplicates. Organizing your list by store sections (produce, dairy, etc.) can save you a ton of time during shopping.

Plan for sales and seasonal produce. Check store flyers or apps for specials and try to incorporate seasonal produce. Not only does this save money, but it also ensures you’re getting fruits and vegetables at their peak flavor and nutritional value.

By keeping your recipes and grocery shopping organized, you’re not just planning meals—you’re also setting up for stress-free, enjoyable cooking sessions.

Step 4: Preparing and storing your meals

Now that you’ve got your meal plan and groceries ready, it’s time to move on to preparing and storing your meals. This step is crucial for making your week run smoothly and ensuring you stick to your meal plan [3].

Pick a prep day. Choose a day when you have a few hours to dedicate to meal prep. This can be a weekend day or any day that fits your schedule. Making this a regular part of your routine sets you up for success.

Consider cooking larger quantities of dishes that store well. Soups, stews, and casseroles are great options. This saves time during the week and ensures you always have a home-cooked meal ready.

For meals that are best cooked fresh, you can still prep parts of them ahead of time. Wash and chop vegetables, marinate proteins, or mix sauces so that putting meals together is a breeze.

Invest in quality storage containers that can go from fridge to freezer to microwave. Label each container with the dish and the date it was made. Organizing your fridge and freezer by meal type or day of the week can also help keep you on track.

By taking the time to prepare and store your meals effectively, you’re not just saving time during the week; you’re also making sure that sticking to your meal plan is as easy as grabbing a container and heating it up.

Step 5: Evaluate and adjust your meal plan regularly

The final step in mastering meal planning is to regularly evaluate and adjust your plan. This crucial step ensures your meal planning evolves with your lifestyle, preferences, and dietary needs. Here’s how to effectively review and tweak your meal plan:

  • Reflect on what worked and what didn’t: After following your meal plan for a couple of weeks, take stock. Which meals were hits? Which ones felt like more trouble than they were worth? Use this feedback to shape future plans.
  • Be flexible with new ideas: Maybe you’ve stumbled upon a new recipe you’re dying to try, or perhaps you’ve discovered a new ingredient that’s become a fast favorite. Incorporate these new finds into your meal plan to keep things exciting and tailored to your tastes.
  • Adjust for changes in schedule or dietary needs: Life happens. Maybe your workout routine has intensified, requiring more protein in your diet, or perhaps your schedule has shifted, and you need quicker meals. Adjust your meal plan accordingly [4].
  • Keep an eye on nutritional balance: As you tweak your meal plan, make sure you’re still hitting all your nutritional goals. It’s easy to get caught up in the convenience or flavor of new recipes, but maintaining a balanced diet is key.

Regularly revisiting and refining your meal plan is not about striving for perfection but about making the process work better for you. It’s a dynamic tool that should adapt to your changing needs and preferences, ensuring meal planning remains a valuable part of your routine.

What are the advantages of meal planning?

What are the advantages of meal planning?

Meal planning has many benefits that can transform your daily life, making it healthier, more efficient, and more enjoyable. Here are some of the top advantages:

  1. Saves money: Planning your meals helps you buy only what you need, reducing impulse purchases and minimizing waste. Shopping with a list and using ingredients efficiently means you get more bang for your buck.
  2. Saves time: Deciding what to cook every day can be time-consuming. With a meal plan, you eliminate daily decision-making and streamline grocery shopping. Batch cooking on your prep day also means you spend less time cooking during the week.
  3. Improves health: Meal planning allows you to control ingredients, portions, and nutritional content. This intentional approach can support weight management, improve overall diet quality, and ensure you’re meeting your dietary goals.
  4. Reduces stress: Knowing what’s for dinner each night can significantly lower daily stress levels. Meal planning removes the last-minute rush to figure out meals, making evenings more relaxed.
  5. Increases variety: Planning ahead gives you the opportunity to try new recipes and ingredients, preventing mealtime from becoming boring or repetitive [5]. This variety can make eating at home more exciting and satisfying.

In closing

Mastering meal planning is a journey worth embarking on, bringing numerous benefits to your daily life, from saving money and time to enhancing your health and reducing stress.

Embracing meal planning can transform not just the way you eat but also how you approach your health and wellness goals. It’s a step towards a more intentional, balanced lifestyle that prioritizes nourishment and well-being.

As you continue on this path, remember that each step you take towards better meal planning is a step towards a healthier, more balanced life. Don’t hesitate to share your experiences and learn from others.

The journey to effective meal planning is continuous, and every small success is worth celebrating. Let’s make meal planning a rewarding part of our lives, one delicious meal at a time.


Is meal planning effective?

Yes, meal planning effectively organizes your diet, saves time, and reduces food waste. It streamlines grocery shopping and helps maintain a balanced diet.

What are the 5 basic steps of meal planning?

The 5 basic steps include assessing dietary needs, starting simple, organizing recipes and shopping, preparing and storing meals, and regularly evaluating and adjusting your plan. 

How many days should you meal plan for?

Most people find planning for a week at a time manageable and flexible. However, some may prefer bi-weekly or monthly planning based on their lifestyle and preferences.

Does meal planning help lose weight?

Absolutely, meal planning can be a powerful tool for weight loss. It allows for better control over portion sizes and nutritional content, making it easier to stick to your weight loss goals.

Photograph: Aydinov Kamran/Envato

[1] https://www.everydayhealth.com/diet-nutrition/meal-planning/
[2] https://debpreston.com/meal-planning-in-4-steps/
[3] https://www.instacart.com/company/ideas/what-is-meal-planning/
[4] https://www.healthline.com/health/fitness-exercise-eating-healthy
[5] https://www.quora.com/How-do-you-go-about-meal-planning-for-your-family-without-it-getting-boring

The information included in this article is for informational purposes only. The purpose of this webpage is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.