Meal Planning 101 A stepbystep guide to easily meal plan in 2020
Meal Planning 101 A stepbystep guide to easily meal plan in 2020 from


Meal planning is an essential skill that can help you save time, money, and energy in the kitchen. By planning your meals ahead of time, you can ensure that you have all the ingredients you need on hand and avoid the stress of figuring out what to cook at the last minute. In this article, we will discuss four key steps to successful meal planning that can help you streamline your cooking process and make healthier food choices.

Step 1: Set Your Goals

The first step in successful meal planning is to set your goals. Determine what you want to achieve through meal planning. Are you looking to eat healthier, save money, or simply reduce the amount of time you spend in the kitchen? Knowing your goals will help you make more informed decisions when it comes to planning your meals.

Create a Weekly Menu

Start by creating a weekly menu. This will give you an overview of what you will be eating throughout the week and allow you to plan for variety and balance in your meals. Consider including a mix of different cuisines and flavors to keep things interesting.

Take Inventory of Your Pantry and Fridge

Before you start planning your meals, take inventory of what you already have in your pantry and fridge. This will help you avoid buying duplicate ingredients and make use of what you already have on hand. It’s also a good opportunity to check for any expired or near-expired items that need to be used up.

Consider Your Schedule

When planning your meals, take into consideration your schedule for the week. Are there days when you will be busier and need quick and easy meals? Are there days when you will have more time to cook and can try out new recipes? By taking your schedule into account, you can plan meals that fit your lifestyle and reduce stress.

Step 2: Choose Your Recipes

Once you have your goals and weekly menu in mind, it’s time to choose your recipes. Look for recipes that align with your goals and the ingredients you already have on hand. Consider factors such as cooking time, level of difficulty, and nutritional value. You can find inspiration from cookbooks, websites, or even by asking friends and family for their favorite recipes.

Make a Shopping List

As you choose your recipes, make a shopping list of all the ingredients you will need. Organize the list by categories such as produce, dairy, meat, and pantry staples to make your shopping trip more efficient. Check your pantry and fridge inventory again to ensure that you only buy what you need.

Consider Seasonal and Local Produce

When planning your meals, consider incorporating seasonal and local produce. Not only is it often more affordable, but it also supports local farmers and ensures that you are getting the freshest ingredients. Seasonal produce also adds variety and flavor to your meals.

Plan for Leftovers

When choosing your recipes, consider making extra portions to have leftovers for the next day. This can save you time and effort in preparing another meal from scratch. It’s also a great way to minimize food waste and make the most out of your ingredients.

Step 3: Prep and Cook

Now that you have your recipes and ingredients ready, it’s time to prep and cook your meals. Dedicate some time each week to meal prep, where you can chop vegetables, marinate meat, and prepare sauces or dressings in advance. This will make the cooking process smoother and more efficient.

Batch Cooking

Consider batch cooking certain components of your meals, such as grains, proteins, or sauces. This way, you can easily mix and match ingredients throughout the week to create different meals. Batch cooking also saves time and energy, as you only need to cook once and have multiple meals ready to go.

Use Time-Saving Kitchen Tools

Invest in time-saving kitchen tools such as a slow cooker, pressure cooker, or food processor. These tools can help you cook meals more quickly and easily, especially on busy days. They can also expand your cooking options and allow you to try out new recipes.

Get the Family Involved

Meal planning and preparation can be a great opportunity to get the whole family involved. Assign different tasks to each family member, such as chopping vegetables or setting the table. This not only lightens the workload but also teaches valuable cooking skills and encourages family bonding.

Step 4: Stay Organized and Flexible

The final step in successful meal planning is to stay organized and flexible. As you start implementing your meal plan, keep track of what works and what doesn’t. Adjust your plan as needed to accommodate changes in your schedule or preferences. Remember, meal planning is meant to make your life easier, so don’t be afraid to adapt and experiment.

Keep a Meal Planning Calendar

Consider keeping a meal planning calendar or journal where you can track your meals and make notes. This will help you stay organized and remember what you have planned for each day. It’s also a great way to look back and see what meals were a hit and what can be improved.

Be Flexible with Substitutions

If you find that you’re missing an ingredient or need to make a last-minute substitution, don’t stress. Be flexible and use what you have on hand. Many recipes can be modified or adjusted to accommodate different ingredients or dietary restrictions. Trust your instincts and get creative in the kitchen.

Don’t Be Too Hard on Yourself

Remember, meal planning is a learning process, and it’s okay to make mistakes or have an occasional meal that doesn’t turn out as expected. Don’t be too hard on yourself and use any mishaps as an opportunity to learn and grow. The more you practice meal planning, the better you will become at it.


Meal planning can be a game-changer when it comes to simplifying your cooking routine and making healthier food choices. By following these four steps – setting your goals, choosing your recipes, prepping and cooking, and staying organized and flexible – you can create a successful meal planning system that works for you. Remember, meal planning is a personal process, so feel free to tailor it to your preferences and lifestyle. Happy meal planning!

Frequently Asked Questions (FAQ)

1. Why is meal planning important?

Meal planning is important because it helps you save time, money, and energy in the kitchen. It allows you to have all the necessary ingredients on hand, avoids last-minute cooking decisions, and promotes healthier eating habits.

2. Can meal planning help me eat healthier?

Yes, meal planning can help you eat healthier. By planning your meals ahead of time, you can include a variety of nutritious ingredients and avoid the temptation of unhealthy takeout or convenience foods.

3. How can I save money through meal planning?

You can save money through meal planning by buying ingredients in bulk, using seasonal produce, and avoiding food waste. Planning your meals also helps you stick to a budget and reduces the need for expensive and impulsive grocery store trips.

4. How do I choose the right recipes for meal planning?

When choosing recipes for meal planning, consider your goals, dietary preferences, and the ingredients you already have on hand. Look for recipes that are easy to prepare, nutritious, and aligned with your taste preferences.

5. Can I modify recipes during meal planning?

Yes, you can modify recipes during meal planning. If you’re missing an ingredient or need to accommodate dietary restrictions, feel free to make substitutions or adjustments. Cooking is an art, and experimenting with different flavors and ingredients can be fun and rewarding.


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