Make Meal Planning a Habit, Not a Trend

Information provided by our Trinity Health Lifestyle Medicine - Ann Arbor dietitians.

Meal planning is more than the latest healthy eating fad. And, whether you're a seasoned chef or just learning to cook new recipes, a weekly meal plan can transform your health. Meal planning saves time, reduces stress in your daily life, and makes it easier to eat healthfully. Meal planning also reduces food waste which ensures your food budget will go toward feeding your family, instead of getting thrown away.

How to Plan Meals Effectively:

• Keep It Simple: You don’t have to use expensive ingredients to make a tasty, nourishing meal. Feel free to skip recipes that include pricier items. High-quality meals don’t have to be expensive!

• Set Aside Time to Prep: Dedicate a specific time each week to plan and cook your meals. A schedule can help keep things consistent.

• Plan Balanced Meals: Ensure your meals include a variety of nutrients. Keep vegetables, fruits, lean proteins, whole grains and healthy fats in mind when planning.

• Prep in Advance: Once you've planned your meals, consider prepping ingredients in advance. Chop vegetables, marinate proteins or cook staples like rice or quinoa for quick assembly during the week. When it comes to fruits and vegetables, frozen vegetables are just as good as fresh and canned, if they’re low or no sodium (salt) added.

• Stay Flexible: Be open to changes in your food plan! Sometimes life happens, and flexibility is key to maintaining a stress-free approach to meal planning.

Tips for Beginners:

• Start Small: Begin by planning meals for a few days rather than the entire week, if this helps you avoid feeling stressed or overwhelmed.

• Try New Recipes: Incorporate new recipes into your plan each week to keep things exciting and expand your cooking skills. Try “elevating” meals that your family already loves. Have pasta night once a week? Swap the white pasta for a whole wheat or bean-based pasta and shred carrots into the sauce. Alternatively, you could make the pasta and sauce and then prepare toppings (lentils, shredded carrots, sliced scallions, etc.) people could add to their plate a la carte.

• Take Time to Build the Habit: It’s always better to start with something that feels realistic for you to sustain.

Meal planning can be a tool that helps you to take control of your nutrition, time and food costs. With a bit of dedication and practice, it can simplify your life and keep nutritious foods in your weekly rotation.

Looking for weight loss support?

Trinity Health Michigan offers many options for losing weight, including bariatric surgery, medical weight management, and Lifestyle Medicine.

Learn More