Getting Started with Meal Planning

Written by Abby McWaters, RDN, LD. Abby is a registered dietitian at Mayo Clinic in Rochester. 

“What’s for dinner?”...

The reoccurring and sometimes daunting question we ask ourselves daily. Meal planning can help you organize your week or even month, which can save you time and money. When planning meals and filling your plate, choose at least 3 food groups. Here are some ideas and tips for healthy meal planning:

• Fruit – add to meals and/or use for a snack
• Vegetables – aim for 5 servings per day
• Grains – look for “whole wheat” or “whole grain” varieties for added vitamins, minerals and fiber
• Protein/Dairy – select lean or low-fat varieties; protein helps with fullness
• Fats – choose unsaturated most often (liquid more than solid)

Trying new recipes can be fun. Choose a few recipes each week and utilize leftovers so you don’t feel like you must cook every night. Try this resource; Mayo Clinic healthy recipes: https://www.mayoclinic.org/healthy-lifestyle/recipes

Also have a list of go-to, quick-preparation recipes for busy nights.

Here are some examples:

• Whole grain pasta + pasta sauce + frozen spinach or other vegetables = pasta Florentine
• Can of tuna or salmon + chopped onion or celery + whole grain cracker or English muffin = open-face tuna melt
• Brown rice + rotisserie chicken + stir-fry vegetables = chicken stir fry

How do you manage meal planning?