Introduction to Meal Planning
Meal planning can be an incredibly useful tool for creating a healthy, budget-friendly diet. By planning out your meals in advance, you can save time and money, reduce stress around cooking, and set yourself up for better nutrition. With some preparation, a little creativity, and helpful meal planning tools, you can develop a weekly meal plan that works for your lifestyle.
Creating a fresh, nutritious 20 meal plan is a great goal if you want to eat clean, simple foods that nourish your body. Having home cooked meals readily available also helps reduce the temptation to eat out or order takeout when you’re feeling tired or busy. Read on for a complete beginner’s guide to meal prep with tips for planning, shopping, batch cooking, and more.
Benefits of 20 Meal Meal Planning
Here are some of the major benefits of creating a fresh 20 meal plan each week:
- Saves time and reduces decision fatigue around cooking
- Helps you stick to a grocery budget by planning dishes around what’s on sale or seasonal
- Allows you to eat balanced, nutritious meals and snacks
- Sets you up to eat less processed foods and fewer restaurant meals
- Makes it easy to prep components like grains and proteins ahead of time
- Provides variety throughout the week with different cuisines and flavors
- Lets you cook larger batches for leftovers and meal prep
- Helps reduce food waste since you shop with specific dishes in mind
Meal Planning Approaches
There are a few different approaches you can take to meal planning. Consider what might work best for your routine and cooking style:
Plan by the Week
Looking at your week ahead and choosing recipes for dinners, lunches and snacks for each day. This approach is thorough but requires more upfront planning.
Plan Main Dishes
Choose the main protein/vegetable/grain dishes you want to eat that week and fill in sides and snacks as you go. Provides flexibility but requires checking in with your plan throughout the week.
Plan by Main Ingredients
Pick key ingredients like proteins and seasonal produce you want to use that week and then decide how to turn them into meals. Allows for adaptability and using what’s fresh.
Batch Cooking
Select 2-3 meals like stews, chilis, or casseroles to make in large batches to reheat throughout the week. Great for quick meals but can get repetitive.
Meal Prep
Cook main components like grains, proteins, chopped vegetables ahead of time to use in multiple meals. Handy for quick assembly but requires more upfront cooking.
Setting Up Your Meal Planning Tools
Having the right tools can make meal planning much easier. Here are some supplies and organizational systems to use:
- Calendar/planner for mapping out meals
- Digital or paper grocery listspad
- Recipe books and websites for fresh ideas
- Meal planning apps to store favorites and generate plans
- A whiteboard or magnetic board to display the week’s meals
- Storage containers for prepped ingredients and batch cooked foods
Grocery Shopping Strategies
Shopping with your meal plan in mind can help you grab all the ingredients you need for the week without impulse purchases. Here are some grocery shopping tips:
- Check store flyers for weekly sales to plan recipes
- Make a master list organized by store section
- Shop perimeter first for produce, proteins
- Grab shelf-stable items and freezer foods last
- Look for versatile ingredients to use in multiple dishes
- Scan recipe ingredients while in store to avoid forgetting items
- Pick items with longer expiry dates to make them last
- Buy produce in season for freshness and savings
Meal Prep Ideas
Preparing parts of your meals ahead makes putting together healthy dishes so much easier. Consider batch prepping these ingredients:
- Proteins like chicken breasts, hard boiled eggs, beans
- Chopped raw veggies like onions, bell peppers, carrots
- Whole grains like quinoa, rice, oats
- Roasted vegetables like potatoes, Brussels sprouts, cauliflower
- Dressings, dips, sauces to flavor dishes
- Overnight oats ready to grab in the morning
Simple 20 Meal Plan Ideas
Creating a fresh weekly 20 meal plan doesn’t have to be complicated. Start simple with mix and match meal ideas like:
Breakfast
- Yogurt bowls with fresh fruit and nuts
- Avocado toast with fried egg
- Scrambled eggs with sautéed greens
- Overnight oats with berries
- Greek yogurt with granola and chia seeds
Lunch
- Mason jar salads with greens, veggies, dressing
- Leftover grilled chicken on mixed greens
- Veggie quesadilla with salsa
- Vegetable lentil soup with whole grain bread
- Hummus and veggie wraps
Dinner
- Sheet pan salmon with roasted veggies
- Turkey burgers with oven fries and salad
- Veggie fried rice with fried egg
- Chicken fajitas with peppers and onions
- Zucchini noodle pasta with meatballs
Snacks
- Energy balls with nuts, oats, seeds
- Apples and peanut butter
- Carrots and hummus
- Greek yogurt and mixed berries
- Cottage cheese and everything bagel seasoning
Meal Planning Tips for Success
It can take some trial and error to find an effective meal planning strategy that fits your routine. Here are some helpful tips:
Start Simple
Don’t overwhelm yourself, especially when starting out. Plan just 3-5 dinners with simple breakfast and lunch ideas.
Use Leftovers
Cook once, eat twice. Make double batches to reheat leftovers for lunch or dinner later in the week.
Prep Ahead
Take a couple hours on the weekend to chop veggies, cook proteins, and make dressing for easy assembly all week.
Reuse Ingredients
Get the most out of ingredients like vegetables, grains and seasonings by using them in multiple recipes.
Have Backups
Plan an extra 1-2 quick and easy meals as backups for when schedules get busy or plans fall through.
Get Input
Talk to family members about favorite meals, weekly schedules, and dietary needs to make planning go smoothly.
Use Technology
Apps, shared grocery lists and meal planning templates can save time and keep everyone on the same page.
Allow Flexibility
Your schedule or cravings may change so leave room to swap out meals or try something spontaneous.
Batch Cook
Cooking large quantities of soups, chilis, and other meals will give you grab and go options all week long.
Plan Leftovers
Factor leftovers into your plan so you have premade lunches ready when things get hectic.
Freeze Extras
Freezing leftover portions lets you enjoy your favorite meals again later down the road.
20 Meal Plan Recipe Inspiration
One of the keys to sticking to your meal plan is having nutritious and delicious recipes to choose from. Here are some great options:
Breakfast Recipes
- Overnight Oats 3 Ways - Blueberry, Apple Cinnamon, PB&J
- Sheet Pan Breakfast Hash with Sweet Potato and Eggs
- Baked Oatmeal with Raspberries and Almonds
- Huevos Rancheros Breakfast Bowls
- Green Smoothie with Spinach, Pineapple, Banana
Lunch Recipes
- Mason Jar Salad with Chicken, Apples, Pecans
- Zucchini Noodle Pad Thai with Tofu
- Quinoa Tabbouleh Salad with Feta
- Curried Chickpea Salad Wraps
- Vegetable Soup with Barley and Kale
Dinner Recipes
- One Pan Lemon Chicken and Asparagus
- Zucchini Lasagna with Turkey Meatballs
- Shakshuka with Baked Eggs and Feta
- Cauliflower Fried Rice with Tofu
- Buddha Bowls with Falafel and Hummus
Snack Recipes
- Banana Protein Muffins
- Energy Bites with Dates, Nuts and Seeds
- Cottage Cheese and Fruit
- Hard Boiled Eggs
- Homemade Trail Mix
Making Your Meal Plan Work Long-Term
The key to meal planning success is finding a approach that realistically fits into your routine. Here are some final tips for making it sustainable:
- Start simple and gradually increase complexity as it becomes habit
- Involve family members by getting input on favorite meals
- Use templates and meal planning apps to streamline the process
- Schedule time on weekends to review plans, shop and meal prep
- Add variety to keep things interesting by trying new cuisines, ingredients
- Plan emergency backups for when life gets in the way
- Stay flexible and don’t get down on yourself if plans fall through sometimes
- Keep meal planning supplies stocked like storage containers, planners
- Adjust your approach as schedules and routines change
With some planning, preparation and creativity, following a fresh 20 meal plan can be an incredibly useful strategy for maintaining health. Taking time to map out nutritious breakfasts, lunches, dinners and snacks will guide you towards more homemade, clean eating meals all week long.
FAQs
How do I get started with meal planning?
Start simple by planning just 3-5 main dishes for dinner. Add some easy breakfasts like yogurt and overnight oats. Build lunches from leftovers or simple items like sandwiches. Use a planner, app or online template to organize the weekly meals. Gradually increase complexity as you get into the meal planning habit.
What are some meal prep tips for saving time?
Chop vegetables and cook proteins like chicken breasts and hard boiled eggs ahead of time. Cook a double batch of grains like quinoa or rice. Roast sheet pans of vegetables. Make a big pot of soup or chili. Having prepped ingredients and batch cooked items makes it so much easier to assemble meals.
How do I stick to my weekly meal plan?
Display it on the fridge or a whiteboard for easy reference. Use meal planning apps to sync plans across devices. Cook and prep food ahead of time. Have emergency back up meals on hand for busy nights. Allow some flexibility in case schedules change. Most importantly, start simple and don’t be too hard on yourself as you adjust to the habit.
What are some good foods for meal prepping?
Chopped raw vegetables, roasted vegetables, cooked grains and proteins, sauces and dressings, hummus, hard boiled eggs, oatmeal, baked goods like protein muffins all store well for meals later in the week. Soups, chilis and stews also freeze well for quick reheating.
How do I add variety to my weekly meal plans?
Browse meal planning websites and cookbooks for new recipe ideas. Make dishes using seasonal ingredients. Incorporate different cuisines into your plans like Mexican, Mediterranean, Asian. Alternate between meat, seafood and vegetarian proteins. Use herbs and spices to change up flavor profiles.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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