Find Meal Plans near you

FAQs:

What is a Meal Plan?

A meal plan refers to any strategy used to map out what you or somebody else is going to eat on a particular day, week, or month. Meal plans are a great way to plan and track what you eat. Depending on how and for what purpose you wish to use one, meal plans can be used to plan/keep track of:

1. What meals are being consumed,

2. How many calories a meal contains,

3. How many servings of the different food groups are being eaten,

4. How many glasses of water are being drunk each day,

5. How much all of the food being eaten is costing you

Who Are Meal Plans For?

Meal plans are a great tool for individuals who are looking for more structure and guidance in their dietary lifestyle for the week ahead. Meal plans are also a great way for individuals to make sure they’re eating enough, eating for their goals, and meeting their nutritional needs. Meal plans are great for busy individuals, families, athletes, people who are experiencing health disparities, looking to save money, reduce the guesswork around what to eat and when to eat, and more. Essentially, meal plans are a great tool for just about anyone.

Do Meal Plans Really Save Money?

Meal planning is a great strategy for reducing your food waste and saving money. You’ll likely find that weekly meal planning will also help you pay more attention to what you eat, as well as what you pay at the grocery store. If you’re looking for smart ways to save money, start by looking at your shopping list and begin weekly meal planning.

How to Choose Meals for Meal Planning?

Repetition is key. Pick two or three breakfast options and two or three lunch options for the week (at most), and add variety through dinner and snacks. Consider what meals you and your family enjoy eating, any food allergies or dietary needs, and how much time you have to prepare food.

What is the Whole30 Meal Plan?

Whole30 is a 30-day meal plan that involves eating whole, unprocessed foods and minimizing refined sugars and additives. And yes, we’re talking about cutting out some foods that are super hard to give up: dairy, sugar, grains, legumes, and alcohol. The eating plan may help you:

1. Maintain a moderate weight

2. Potentially improve health conditions

3. Resolve digestive problems

4. Get clearer skin

5. Increase energy levels

6. Access tasty recipes

7. Transform taste buds

8. Have more effective workouts

9. Improve sleep

10. Discover what foods make us feel like crap

What is the Mediterranean Diet Meal Plan?

The Mediterranean diet meal plan is a meal plan that contains nutritious foods that people traditionally eat in the areas surrounding the Mediterranean Sea. It includes plenty of whole grains, fruits, vegetables, beans, and lentils as well as seafood and healthy fats like olive oil and nuts. It also includes a moderate amount of chicken, turkeys, eggs, and fermented dairy, like yogurt or kefir, while limiting red meat, sweets, and processed foods. Plus, the diet emphasizes the importance of cooking at home, enjoying meals with others, and fitting in regular exercise, like walking.

What is the Keto Diet Meal Plan?

A keto diet meal plan, like any nutritious diet, should include whole foods and many fiber-rich, low-carb vegetables. Choose healthy fats like sesame oil, avocado oil, olive oil, and butter to increase the fat content of dishes. The focus should be on reducing carbs while increasing the fat and protein content of meals and snacks. Generally, the lower your carbohydrate intake, the easier it is to reach and stay in ketosis.

What is a Paleo Meal Plan?

The Paleo Diet meal plans emphasize the consumption of lean grass-fed meat, wild-caught fish, and seafood. They also permit the consumption of eggs. However, they restrict the intake of dairy and plant-based protein sources such as beans and lentils. Paleo diet meal plans exclude common carbohydrates such as bread, oats, rice, and other whole grains. Instead, you can consume sweet potatoes, taro root, cassava, plantains, squash, fruits, and other vegetables.

Is a Meal Plan Worth It?

While yes, meal plans can be a band-aid and something that you can blindly follow, by coupling meal plans with a nutrition coaching experience, you can begin to learn how and why certain foods, macros, calories, and routines of eating are recommended, so you can begin to rise the tides for all boats in your lifestyle. This means not only being able to achieve your fitness, health, aesthetic, and performance goals but also understanding how you got there so that you can continue to maintain and sustain your goals long-term. Also, so you can ditch yo-yo dieting and diet culture, forever.

How Much Do Meal Plans Cost?

The cost of a meal plan created by a nutritionist can vary widely depending on various factors such as the experience and qualifications of the nutritionist, the complexity of the plan, and the length of time the nutritionist works with the client.

In general, a one-time consultation with a nutritionist to create a personalized meal plan can cost anywhere from $50 to $200 or more. Some nutritionists may also offer ongoing support and check-ins, which can increase the overall cost.

It’s important to note that many health insurance plans may cover the cost of nutrition counseling, including meal planning, so it’s worth checking with your insurance provider to see if this is an option for you.

It’s also worth mentioning that there are many free or low-cost resources available for creating healthy meal plans, such as online tools, apps, and websites that provide nutritional information and recipes. However, keep in mind that personalized nutrition advice from a qualified professional may be necessary for certain health conditions or specific goals.

What is Meal Planning?

Meal planning is the process of building a weekly menu to best suit your nutritional needs. “It can take the guesswork out of dinnertime, help you to stick to a budget, and help keep your nutrition goals on track.

Some people follow a meal plan with a specific outcome in mind, such as weight loss or cholesterol improvements. Or an athlete may plan their meals to ensure that they get enough of the nutrients they need to perform. Other meal plans are to stick to a food budget or map out meals for an entire family.

Reasons Why You Need Meal Plans

Here are some of the reasons why someone might want or need to make meal plans for themself or others:

1. Healthy eating: a lot of people like to monitor their eating habits and ensure that they are getting all the nutrients they need, as well as take care not to eat too much of foods they don’t need.

2. Special diets: meal plans are useful for people who are not able to eat certain foods for medical reasons (such as food allergies), ethical reasons (such as not wanting to eat meat), or religious reasons (such as ensuring all food is halal or kosher). Because such people have fewer food options available to them, and the available options may be more expensive, they might feel the need to plan their meals carefully.

3. Budgeting: planning out your meals for the week in advance can be a helpful way to budget, as a carefully thought-out weekly or monthly meal plan ensures that less money will be wasted on food that does not end up being eaten.

4. Organization: planning meals can make a significant difference to personal organization. Because so much of our lives revolve around what we are eating, having a plan for our food can save us from having to think about it on the day itself.

5. School/hospital/nursing home meals: more large-scale meal planning happens in places where the people being taken care of need to be fed. As well as ensuring that there is enough food for everybody, extra care needs to be taken to make sure the food provided is appropriate for the often vulnerable people who will be eating it. This might include making sure children aren’t being given overly spicy or fatty foods, or checking that patients with eating issues in the hospital are given food that they can digest.

6. Special occasions: Chefs, caterers, and others in hospitality use meal plans to decide what to prepare for one-off celebrations such as weddings, dinners, and large-scale parties. These meal plans can include details like what each guest has ordered and any dietary requirements that need to be managed.

Health Benefits of Meal Planning

Whether you’re trying to lose weight, or just improve your diet, meal planning is an easy step to help you reach your goals. There are numerous advantages of planning out your meals in advance that can not only save your waistline but also improve your health. Check out these benefits of meal planning:

1. LEARN PORTION CONTROL

Planning your meals will allow you to see how much you’re eating. This also prevents you from overeating at restaurants, which tend to serve a way bigger portion than you should be eating.

2. EAT HEALTHY

When you’re hungry and your blood sugar drops, you’re more inclined to eat whatever you can get the fastest. This is why some of us settle for the closest fast food joint with unhealthy options. Meal planning eliminates this issue when you have a balanced meal at your fingertips, filled with nutrient-dense food prepped and ready to go. Many times unhealthy foods are chosen because of convenience. If we can take the time out to plan meals, write a grocery list, and have fruits, vegetables, whole grains, and beans available, they will become convenient and eaten more often.

3. SAVE TIME

Being hungry and realizing you have nothing planned is undoubtedly stressful. Instead of standing in front of your fridge or pantry deciding what to whip up, you can have your healthy meal ready in minutes. This also saves you the hassle of cleaning up after cooking.

4. SAVE MONEY

Everyone can agree that saving money is something we all try to do, and meal planning is a great way to help. While you skip out on spending money at restaurants, meal planning also involves buying items in bulk, which can be a huge money saver. Sticking to what’s on the list also avoids impulse buys at the grocery store.

5. AVOID WASTING FOOD

When it comes to meal planning, you go to the grocery store with a plan and know how you’re going to use all of the items. When every food has a purpose, you won’t have to worry about items in your fridge going to waste. Whether you’re cooking for your entire family or just yourself, taking the time to plan your meals for the week ahead is definitely worth the effort. The key is just to set aside a little bit of time each week to do it. Just take one meal at a time. Try to make the best choice possible for that meal.

Tools for Meal Planning

You don’t need to overhaul your entire kitchen to begin meal planning. All you need are a few tools to help you stay organized: 

1. Food Storage Containers. Get a variety of sizes so you can store both individual portions and large batches of food. Find containers that are freezer- and microwave-friendly to make storing and heating your meals even easier.

2. Lunch Box. If you plan on transporting your meals, a lunch box is a must-have. It sounds obvious, but a lunch box makes it easier to stick with those meals you worked so hard to prepare.

3. Meal-Planning App. There are tons of free and paid mobile apps that you can use to keep track of your meal plan. The app will even sort the items in your grocery list according to which section in the store you can find them. When it’s time to cook, you can track your progress in the app by crossing off ingredients when you’re done with them and scaling ingredients to your desired serving size.

4. Meal-Planning Journal. If you prefer pen and paper, use a meal-planning journal. Fill in which meals you have planned for each day of the week and then write out what items you need in the shopping list section. The shopping list is perforated so you can tear it off and bring it with you to the grocery store.

5. Labels. To make it easier to keep track of your meals in the fridge and freezer, label them with the recipe name and date. Labeling your food containers is especially helpful if you plan on freezing a lot of items. This way, if things pile up in your freezer, you won’t have to waste time guessing what’s in each container. Basic labels will work just fine, but you can also find meal-prep labels online.

10 Steps on How to Meal Plan

Meal planning is deciding up front and on purpose what you’ll eat for breakfast, lunch, dinner, and snacks throughout the week. When you meal plan, you won’t buy food you don’t need. That’s because you’ll look at the recipes you’ll be using, see what’s on sale, and know what ingredients you already have in your pantry. Then you’ll make your grocery list for only what you need. Here is a guide on how to meal plan into 10 super manageable steps.

1. Make time to meal plan before the week begins.

You’ll get faster at this as you go, but when you’re first learning how to meal plan, start off giving yourself at least 30 minutes each week. Get a sheet of paper and head to the kitchen. You do need to be in your kitchen to make the best meal plan possible. You have to look at what you already have on hand. 

2. Check your calendar.

Your meal plan should line up with your schedule. So, check out what’s coming up and plan. You might need to double a recipe to feed a crowd this week or have a quick meal ready to go for those nights you have to run kids from soccer practice to piano lessons.

3. Look through your pantry, fridge, and freezer.

If anything’s expiring soon, use it before it spoils. Also, work some of what you already have into this week’s meal plan. You’ll save money by shopping your pantry and fridge and you’ll save those perfectly ripe veggies from ending up in the trash, which is a total waste of money and food.

4. Search the sales ads and coupons.

This is a huge money-saving step in learning how to meal plan. Yes, it takes a little time to check out the sales ads and find coupons, but it’s worth it! So, hop online or download your grocery store’s app. Be sure to plan your meat and fresh produce purchases based on these discounts because they can get pricey if you don’t.

5. Find recipes.

Look online or ask friends for their favorite recipes. Then pick out meals based on the ingredients on sale and what you’ve already got at home.

6. Write down your meal plan.

You might do this as you’re shopping your pantry, looking at sales, and finding recipes. Or you might wait until you figure out where you stand before you decide exactly what you’ll be eating this week. Whenever you’re ready, write down the meals you plan on making for the week.

7. Make a grocery list based on your meal plan.

As you’re planning, write down the items you’ll need (including spices) to make those meals happen. Don’t be afraid to buy generic. Seriously, even top chefs use generic brands! They’re often really similar to name brands when it comes to actual ingredients and even quality. You could be paying extra for the brilliant marketing and logo designs. Try the boring label and save some cash.

8. Go shopping.

If you realize you forgot something you needed, that’s fine. But listen, the quickest way to bust your grocery budget is by buying all the random junk on those eye-catching displays at the end of the aisles. Are those triple-stuffed sandwich cookies on the list? No? Then you don’t need them. Move along.

9. Add meal prep to your to-do list. 

Chopping up all those veggies or getting lunches ready for the week will save you so much money. Listen, it’s worth the short-term investment to chop and portion your food rather than pay someone else to do it! Don’t skip this step.

10. Consult your budget.

Honestly, you should do this step at the start and end of each meal planning cycle. If it helps, break your monthly grocery budget into weeks. Plan your meals to stay under that amount. Then track that grocery bill in your budget at the checkout line! That way you’ll know exactly where you stand week to week.

How to Meal Plan on a Budget

Are you trying to save money on your food bill but don’t want to compromise on nutrition? If so, start by planning your meals for the next few days or weeks ahead. It takes a bit of time, but it will help you save money and can help boost nutrition. Here are 10 tips to get you started on meal planning on a budget:

1. Make a menu. Decide which meals you will make for lunch and dinner and make a list of the items that you will need from the grocery store. When you have a plan, you will be less likely to spend money on fast food or convenience meals. Take a look at these tips for easy menu planning. 

2. Plan your meals around foods that are on sale. Check store flyers, newspaper inserts, and coupon sites online. You may be surprised at the good buys available. Just be sure to buy and plan for foods that you will use so that they don’t go to waste.  

3. Plan some plant-based meals every week. Legumes (beans, lentils, dried peas), tofu, and peanut butter offer great-tasting protein at a good price. Don’t forget about canned fish, like tuna and salmon. These can be an inexpensive way to get protein and omega-3 and last longer than fresh varieties.

4. Check your pantry, refrigerator, and freezer. Look at the expiry dates of the foods and ingredients you already have on hand. Which ones do you need to use up? Look for recipes that use those foods and ingredients.

5. Enjoy grains more often. Grains such as rice, pasta, barley, and couscous are inexpensive and can be used in many different recipes. Try them in soups, stews, and salads such as Lentil Bolognese and Curry Chickpea Pasta Salad. 

6. Avoid recipes that need a special ingredient. Some recipes call for a special ingredient that you may not have. How much does that ingredient cost? Does it come in a small or big package? Can you use it in other recipes before it goes bad? It may not be worth the money to buy an ingredient if you are only going to use it once.  Leave the ingredient out or try the recipe with an ingredient that you already have at home. 

7. Look for seasonal recipes. Vegetables and fruit are less expensive when they’re in season. Frozen and canned choices are also a good buy and can be just as nutritious.

8. Plan to use leftovers. If you’re cooking roast chicken with rice and vegetables for Sunday night’s supper, then make chicken sandwiches for Monday’s lunch. On Tuesday, use the bones to make a chicken soup and toss in any leftover vegetables and rice. 

9. Make extras. Don’t let a big bunch of carrots or celery go to waste. Use it all up by making an extra big pot of soup. If ground beef is on sale, make two batches of lasagna instead of one. Serve one batch for dinner, and freeze the other batch in meal-sized portions for another time.

10. Know what your family likes to eat. Encourage your family to share their favorites and help with menu planning. That way you can look for your favorite ingredients and foods when they go on sale.

Tips on How to Create a Meal Plan for Weight Loss

Figuring out the weight loss formula that works best for your body and lifestyle is not easy. With a little time and advanced planning and preparation, following a weight loss diet will feel effortless. Here are some tips on how to create a meal plan for weight loss:

1. Determine your calorie needs. Start by figuring out how many calories you need to eat per day by using a daily calorie calculator or weight loss calculator. From there, determine how many grams of protein, carbs, and fats by using macronutrient ratios like the ones shared above. Divide those numbers by the amount of meals and snacks to determine portion sizes.

2. Write down what you want to eat. Take a few moments to make a list of meals and snacks you'd enjoy eating. Plug those into the week ahead to create a meal plan.

3. Utilize leftovers. Make an extra portion at dinner so you can have it for lunch the next day. That way you're spending less time cooking.

4. Don't be afraid to copy and paste days. It's OK to eat the same thing sometimes, in fact, doing so can make your life easier. You know you like the food and there's less thought needed to figure out what you're going to eat.

5. Stock your fridge and pantry. Shop in advance for the foods you need on your meal plan that way you're always prepared when mealtime comes.

6. Prep meals the night before whenever possible. Making food the night before can save time in the morning when you're rushing to get out the door. And when you come home from a long day of work, the last thing you want to do is cook. Having dinner already prepped makes it easy to heat up when it's time to eat.

Tips on How to Make a Meal Plan for Muscle Gain

If you’re a beginner bodybuilder and new to strength training and building lean muscle mass, one of the most important tools you’ll need to add muscle without fat is following a proper eating regime.  Strength training is one of the single best things you can do for energy and longevity.  But, if you’re not fueling your body correctly, your progress will be slow at best.  You must eat approximately every 3 to 4 hours to keep your metabolism evenly fueled throughout the day.  This will help with muscle synthesis and fat burning.  Aim for five to six meals daily to stay energetic and avoid that “hitting the wall” feeling by mid-afternoon.

Here are some tips on how to make a meal plan for muscle gain:

1. 1 to 1.5 grams of protein per pound of body weight.  Shoot for 25-30 grams of protein (6-8 oz) at eat meal.  Quality proteins like grass-fed beef, wild-caught salmon, organic turkey and chicken, eggs, whey, and casein protein powders, shrimp, cottage cheese, and Greek yogurt are all great options.

2. Keep your carbohydrate intake around 150 to 250 grams daily. Complex carbs like sweet potatoes/yams, brown rice, sprouted grain bread, oats, beans, quinoa, and whole grain pasta are all excellent choices.  They fuel your body, digest slowly, and will be utilized for energy. Simple carbs like fruit, white rice, and white potatoes are good for post-workout to aid in recovery and fast absorption for muscle growth.

3. Fats should fall somewhere between 65 to 85 grams a day. Avocados, natural nut butter, coconut oil, extra virgin olive oil, and egg yolks are all healthy fats that should be part of your meal plan.  Good fats give you energy and are utilized for fuel, not storage.

4. All vegetables aid in digestion and give quality fiber to keep your intestinal tract functioning smoothly.

5. Consume at least half your body weight in water. Avoid sugary drinks and diet sodas.

Where to Find Meal Planning Recipes

Finding the right recipes is a key part of successful meal planning. Here are some great sources to explore:

1. Cookbooks

Tried and true, cookbooks are a great investment and make a wonderful addition to a kitchen library or as a coffee table topper. Choose cookbooks that align with your dietary preferences and goals, specifically ones that focus on healthy meals and offer a variety of easy-to-follow recipes.

2. Websites and blogs

There are countless websites and food blogs dedicated to meal planning. Sites that provide extensive recipe collections and meal-planning tools. Choose a few bloggers you like and start to cook some of their highest-rated meals. 

3. Social media

Platforms like Pinterest, TikTok, and Instagram are treasure troves for meal-planning inspiration. Follow food bloggers, nutritionists, and chefs for fresh ideas and step-by-step videos on how to make delicious meals.

How to Stick to a Meal Plan

While meal planning can be a simple way to elevate your nutrition game, some common pitfalls can provide challenges along the way. Check out these tips on how to avoid these common issues:

1. Overcomplicating the process

One common pitfall is trying to plan elaborate meals every day. Keep it simple and  consistently hold yourself accountable, especially when you’re starting. Choose recipes with few ingredients and minimal prep time. Consider using a slow cooker on busy days to have dinner ready when you get home from work.

2. Lack of variety

Eating the same meals repeatedly can lead to boredom. Mix things up by trying new recipes and incorporating seasonal produce. Change up your theme nights if they start to get boring or try different variations of your themes.

3. Not being realistic

Be realistic about your schedule and energy levels. If you know you have a busy week ahead, opt for quick and easy meals or that trusty slow cooker to make your eating easier.

4. Ignoring leftovers

Leftovers can be a lifesaver on busy days. Plan leftovers by cooking extra portions of repurposing ingredients into new dishes. Freeze any you know you won’t get to so you’ll have an easy meal to reheat on a busy day.

5. Failing to prep

Meal prep is a crucial part of meal planning. Set aside time each week to chop, cook, and store ingredients. This prep work will make cooking during the week much smoother.

6. Skipping the review

Regularly reviewing your meal plan helps identify what works and what doesn’t. Take note of which meals were hits and which ones need tweaking. Continuous improvement will make meal planning more effective and enjoyable.

Sources:

Twinkl

Everyday Health

Ramsey Solutions

Greatist

Eating Well

Healthline

Swolverine

Unlock Food

Very Well Fit

Muscle and Fitness

Nutri Admin

Triborough GI

Union Savings

Hydrow

Beaumont