Meal planning not only helps us ensure we are getting a great variety of wholesome foods throughout the week. It can also banish boredom from eating the same old stuff each day. And, beyond that, when we plan ahead we feel a lot less stress and confusion. 

Here are some easy steps to get you started creating a weekly meal plan:

  1. Gather easy go-to recipes to help you create your meal plan 

  2. Use dinner themes to help you build your weekly dinners. For example, how fun, and easy to remember is Taco Tuesday!

  3. Write out or type up your meal plan for the week and let it inform your grocery shopping list (see example below).

 

Other tips to make life easier:

  1. Purchase a lunch box and water bottle to assist with pre-planning and packing of lunches

  2. Prepare extra and freeze for later

  3. Invest in kitchen tools that will help prepare healthy meals, for example a crockpot

  4. Choose items that don’t require much prep

  5. Eat fruits or vegetables with every meal and snack

 

Weekly Meal Planner/ Grocery List - EXAMPLE


Day


Breakfast


Lunch


Dinner


Snack Options


Grocery List 

(look through home and add what is needed to grocery list)


Monday


Overnight oats


Avocado salad


Meatless Monday


Popcorn;

Cottage cheese with fruit


Tuesday




Almond butter toast with banana


Tuna sandwich with veggies


Taco Tuesday


Kefir; Pepitas and dried cherries


Wednesday




Fruit and chia seed smoothie


Kale/walnut salad


Wacky Wednesday


Whole grain crackers and hummus; Jicama slices with salsa


Thursday




Whole grain English muffin with pepita butter


Mediterranean salad 


Tofu Thursday




Edamame; Yogurt 


Friday




Fruit and flaxseed smoothie


Turkey sandwich with veggies


Fish Friday


Nuts with pomegranate; Apple


Saturday




Whole grain pancakes


Lentil soup


Pizza day


Banana and peanut butter ice cream; Greek yogurt


Sunday




Frittata muffins


Farro salad


 Around the World Sunday


Grapes and cheese cubes; Baked kale chips

 

Your super fruit sidekick,

Tara, MS, RDN