Getting Started with Meal Planning

Mar 28, 2022 | Tara Schmidt | @taraschmidt | Comments (12)

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?

Interested in more newsfeed posts like this? Go to the Weight Management blog.

vernalen | @vernalen | Apr 1, 2022

Please have vegan recipes
Thanks

Tara Schmidt | @taraschmidt | Apr 1, 2022

In reply to @vernalen "Please have vegan recipes Thanks" + (show)

Hi @vernalen ! We do have some vegan recipes coming up. Do you know that Mayo's recipe archive has a "meatless" category?
https://www.mayoclinic.org/healthy-lifestyle/recipes/meatless-recipes/rcs-20077207
This may not all be vegan (some contain dairy or eggs), but a large number are vegan-friendly!

vernalen | @vernalen | Apr 2, 2022

In reply to @taraschmidt "Hi @vernalen ! We do have some vegan recipes coming up. Do you know that Mayo's..." + (show)

Thanks for the address for meatless recipes

sim1 | @sim1 | Apr 2, 2022

Thanks. Can you elaborate on liquid fats?

mugs24cancer | @mugs24cancer | Apr 2, 2022

It has been suggested I follow a FODMAP diet for 4 weeks, I also have gastritis. I think some of my digestive issues are a side effect from Letrozole. Any suggestions?

ranjini | @ranjini | Apr 3, 2022

So would fruit be with the meal or after or before each meal or in between meals.Also what is the opinion of water intake between meals or with food-.also the quantity!

Tara Schmidt | @taraschmidt | Apr 4, 2022

In reply to @sim1 "Thanks. Can you elaborate on liquid fats?" + (show)

Hi @sim1 , liquid fats are fats that remain pourable at room temperature; think olive oil, avocado oil, sesame oil. These tend to be higher in unsaturated fats, which are healthiest. Here's a related post;
https://connect.mayoclinic.org/blog/weight-management-1/newsfeed-post/lets-talk-about-fats/

Tara Schmidt | @taraschmidt | Apr 4, 2022

In reply to @mugs24cancer "It has been suggested I follow a FODMAP diet for 4 weeks, I also have gastritis...." + (show)

Hi @mugs24cancer , did you meet with a registered dietitian when you were recommended to do a FODMAP trial? It is also recommended that you speak to provider whoever prescribed your Letrozole if you are struggling with side effects.

Tara Schmidt | @taraschmidt | Apr 4, 2022

In reply to @ranjini "So would fruit be with the meal or after or before each meal or in between..." + (show)

That is up to you, @ranjini ! It's recommended you have at least a fruit OR vegetable with each meal, ideally this is about 50% of your plate. If you have vegetables with your meals and don't feel like you'd have room for a fruit too, fruits are a great snack option. Consider adding a protein source if you are not feeling satisfied with just the fruit.

Have you had bariatric surgery? This is an example of a patient population that needs to avoid drinking with meals, though if not, drinking water with the food is just fine.

The color of your urine is the best way to assess whether you are hydrated or not!

mugs24cancer | @mugs24cancer | Apr 4, 2022

In reply to @taraschmidt "Hi @mugs24cancer , did you meet with a registered dietitian when you were recommended to do..." + (show)

Yes, I met with a dietician that specifically works with oncology patients at Mayo. I was also diagnosed with gastritis after an endoscope at Mayo. My oncologist knows of my issues but still thinks Letrozole is the best. When I get really bad I take a Letrozole vacation...not taking any for 2 weeks. I feel 100% better. Once I started back up taking just a half dose and was fine. Issues recur when I go back to taking full dose. Keep trying to do what doctor says I should be doing though.