Benefits of Meal Planning

Pairing your weekly life routine with your menu can save time, money, and energy while improving your nutrition.

1. In 2022, the average American spent $300 a month on eating food away from home. Preparing meals at home can help save money.
2. Planning for several days can save time compared to deciding what to eat and whether you have the ingredients to make each meal. 
3. Improved nutrition can prevent chronic conditions like obesity, high blood pressure, and type 2 diabetes.
4. Eating meals prepared at home is associated with more fruit and vegetable intake, resulting in a higher diet quality (more nutrient-dense foods and various food groups).
5. You can customize meal planning to work best for you. There are no set rules for meal planning ‘correctly.’ 

A dietitian can help you learn more about meal planning and fit it into your lifestyle. They work with you to customize an eating plan for you. 

Can A Dietitian Create A Meal Plan With Me?

A dietitian can create a meal plan for you. They usually do this after establishing care with you and completing an initial appointment to begin learning about your unique needs. 

An effective meal plan considers your health conditions, allergies, intolerances, medications, eating routines, budget, food preferences, and health goals. 

A dietitian partners with you to create a meal plan that improves your overall health and nutrition.

Choose Simple Recipes With Few Ingredients

A nutritious meal doesn’t have to be complicated. Pick recipes that have less than ten ingredients and provide:

• Protein (meat, fish, dairy, eggs, beans, tofu/soy, and nuts).
• Fiber-rich carbohydrates (fruits, vegetables, whole grains, nuts, seeds and beans).
• Some healthy fats (seeds, nuts, nut butter, fish, avocados, avocado or olive oil).

You can use the same ingredient for several recipes. Oats can be used for oatmeal, smoothies, energy bites, and to help hold ground turkey meatballs together. 

Utilize Slow Cookers Or Instant Pots For Easy Cooking

Find recipes that utilize one-pot meals for a slow cooker or Instant Pot or pressure cooker. 

Slow cooker meals can be set in the morning and ready by dinnertime. Be sure to follow instructions for food safety. Soups and stews loaded with vegetables are great options.

Instant Pot and pressure cooker recipes often reduce cooking time by half and can safely cook frozen meat quickly. Look for recipes with a cooking time of less than 15 minutes so you can get dinner on the table soon. 

Prep Ingredients Ahead Of Time

Wash and cut fruits and vegetables earlier in the week to be ready for use. 

To reduce the time spent preparing your planned meal, set out the needed seasonings, oil, and canned and shelf-stable ingredients next to your cooking area in the morning. Have the recipe easily accessible so you or someone else can start the meal. 

Working With A Dietitian To Create A Customized Meal Plan

Working with a dietitian can help fast-track your health goals and successful meal planning.

A dietitian will discuss cooking skills, how much time you want to spend in the kitchen, and educate you to be more informed and confident when reading food labels and recipes to develop a meal plan that works! 

Try to be open and clear with your dietitian so they can accommodate your preferences into your meal plan. For example, they can create a nutritious, no-cook meal plan if you don’t like cooking (or don’t have the time). Also, let them know what foods you like and dislike. 

After each appointment, you will implement the meal plan and provide feedback on what went well and what was challenging so you can make changes.