6 Tips For Stress-Free Meal Planning

by Staff

Following a healthy, balanced diet is crucial to ensure your health and wellness. But, as easy as it may seem, many factors, such as hectic work schedules, deadlines, and other responsibilities, could prevent you from eating healthily. Without getting the essential nutrients your body needs, your health may suffer eventually.

Therefore, it’s best to have a comprehensive meal plan to promote your nutrition better. But how do you go about planning your meals without stressing yourself out?

Planning one’s meals may seem an easy task, but it’s tricky. Aside from your nutritional needs, you must also factor in your eating patterns. Plus, you must see which meal planning strategies would work for your daily needs to obtain better outcomes.

If you’re new to this activity and wondering how to get started with meal prepping, listed below are some helpful tips you can consider for effective meal planning.     

1. Create A Menu 

One of the most critical steps you need to take when planning your meals is to make a menu. Be it a menu for the week or the month, having a comprehensive list of meals could significantly keep you guided and motivated throughout this process.

When creating a healthy menu for the week, you must decide which recipes you’ll need. You can seek help from registered nutritionists and health coaches who can make personalized meal plans for your needs. Meal prep Toronto can be made easy with some help.

You might also need to list the ingredients you’ll need for each meal. Making a menu can lessen the time required for buying groceries and save more time and effort. Also, it’d help to consider each meal’s nutritional components to know which to consume.

2. Look Out For Sales

Ensure your health and wellness doesn’t mean you have to spend more. You can watch out for sales on the market to save more money. Specifically, you can schedule your shopping on those days.

You can check store flyers, coupon sites, and ads online to see which products would go on sale then plan for the perfect meals to make out of them. You can also look for seasonal ingredients and recipes for your meals. Fruit and veggies are much cheaper when in season. Hence, you can save more money and plan your meals more effectively without stress.

Buying food and other products you’ll consume immediately is best, so don’t let them expire and go to waste. It’s, therefore, important to avoid impulsive buying and hoarding to avoid any issues in the long run.

3. Use Leftovers

If you want to save money when planning your meals, it’ll help to learn a thing or two about using leftovers properly. For example, you can prepare a heavy meal with chicken, rice, and veggies for supper. Then, make chicken sandwiches for lunch the next day. Also, you can use the remaining bones to make a tasty soup. Doing this can save you more money and effort and minimize food waste when planning your meals.

4. Consider Plant-Based Meals

Preparing plant-based meals could also help promote your nutrition and keep your body in good shape. Plant-based diets are considered healthier and could provide long-lasting impacts on the body if appropriately managed. So, it might be the best time to consider this option.

Intrinsically, plant-based diets consist of whole grains, seeds, nuts, fresh produce, and beans. Also, there are now many options for plant-based meals which are as tasty and nutritious as typical meals.

Some of the many good things about taking plant-based meals may include reducing inflammation, lowering the risks of chronic diseases like diabetes and heart ailments, and lessening carbon footprints. Moreover, plant-based meals also contain sufficient levels of essential minerals and nutrients from omega-3 fatty acids to B12.

Be it for environmental purposes or health and fitness goals, incorporating plant-based products in your meals could help promote your overall nutritional intake. You’ll be stress-free, knowing you’re serving up healthy food.

5. Opt For Whole Grains

When planning your meals, you must choose which food contains the most nutrients and minerals your body needs. You can consider including whole grains in your diet to get the proper nutrition required to keep your body in good shape. Notably, it’s best to include rice, pasta, couscous, and barley in your weekly meal planning to ensure your wellness.

Aside from having sufficient levels of essential vitamins and minerals, whole grains are cheaper than refined grains. Additionally, replacing the latter with whole grains could significantly lower your cholesterol and insulin levels and reduce the risks of diabetes. Plus, whole grains are packed with various nutrients like protein, fiber, magnesium, iron, protein, B vitamins, and antioxidants, making each meal tastier and more enjoyable.

6. Focus On Easy-To-Prep Meals

People often have limited time preparing their meals, prompting them to get fast food. But you can also lessen the time needed for prepping your food by focusing on easy-to-prepare meals. You can do that by avoiding recipes that require unique or too many ingredients. You can also consider planning your meals for the week based on available home ingredients. There are healthy options as well among food delivery services that will facilitate easy meal preparation. Through this alternative, you don’t have to go to grocery stores and markets during busy days.



Meal planning isn’t only about making a schedule for every meal and ensuring your nutrition but also about saving you more time and effort. While some people may not have any problem preparing their food, that isn’t always the case for everyone, especially for full-time employees or busy parents.

If you want to know how to get started with efficient meal planning, you can seek help from registered nutritionists and health coaches to plot a meal plan for you. Or you can sign up for healthy meal plans. These and the abovementioned tips could make meal planning more manageable for you.

About the Author/s

All posts

The New Jersey Digest is a new jersey magazine that has chronicled daily life in the Garden State for over 10 years.

Related Articles

Leave a Comment

Yes, I would like to receive emails from The Digest Online. Sign me up!

By submitting this form, you are consenting to receive marketing emails from: New Jersey Digest. You can revoke your consent to receive emails at any time by using the SafeUnsubscribe® link, found at the bottom of every email. Emails are serviced by Constant Contact