Meal planning doesn’t have to be complicated or restrictive. In fact, having a plan can make healthy eating easier, save time, and help you stay on track with your weight goals. Whether you’re looking to manage your weight or simply eat better, here’s how to get started — step by step.
1. Why Meal Planning Helps
When you plan your meals ahead of time, you’re less likely to skip meals or grab an ultra-processed on-the-go snack. Meal planning can help you manage portions, avoid overeating, and make more nutritious choices. It also reduces stress — no more “what’s for dinner?” panic at 6pm!
2. The Healthy Plate Method
You don’t need to count every calorie. Instead, use a simple visual tool — the Healthy Plate Method:
½ of your plate: Non-starchy vegetables (broccoli, spinach, peppers, carrots)
¼ of your plate: Lean protein (chicken, fish, tofu, eggs, beans)
¼ of your plate: Whole grains or starchy foods (brown rice, quinoa, sweet potato)
You can add water or unsweetened drinks to stay hydrated. This method helps you feel full and energized while keeping calories in balance. Earlier this year, we met with registered dietitian Carol Holland, who shared with us that “protein, fiber, and water are our best chance for promoting that feeling of satisfaction as well as fullness.” Not only do such foods make us feel full, but they also often bring us a sense of satiety.
3. Plan Ahead Without the Stress
Start very small. Even planning just a few meals ahead can make a big difference.
- Pick 2–3 core meals you enjoy to repeat during the week.
- Batch-cook proteins, grains, or veggies to mix and match.
- Use leftovers creatively — today’s grilled chicken can become tomorrow’s wrap or salad topper.
- Keep a “go-to list” of quick, balanced meals for busy days. These could include an egg and veggie scramble for breakfast, a tuna or chicken salad wrap for lunch, and a stir-fry or one-pot bean chili for dinner.
4. Smart Grocery Shopping Tips
- Make a list before you shop.
- Stick mostly to the outer aisles (produce, lean meats, dairy, whole grains).
- Read labels to check for any added sugars.
- Stock up on healthy pantry staples: canned beans, frozen veggies, brown rice, whole-grain pasta, and olive oil.
5. Sample One-Day Meal Plan
Here’s an example of a simple, balanced day:
Breakfast:
Greek yogurt with berries and a handful of nuts.
Lunch:
Grilled chicken salad with leafy greens and olive oil dressing
Snack:
Apple slices with peanut butter and cinnamon
Dinner:
Baked salmon, roasted vegetables, and brown rice
Dessert (optional):
A few squares of dark chocolate or chopped fruit
Carol Holland, like many health and diet researchers, suggests “starting off the day with a high-protein breakfast,” as it can help sustain fullness throughout the day. This may include Greek yogurt, as suggested above, but it can also include options like eggs, cottage cheese, high-fiber whole grain toast, and lean breakfast meats. If you prefer foods like cereal or oatmeal, which are generally lower in protein, Carol recommends topping it with nuts or nut butter, both of which have fat in addition to protein, ultimately lending to a more filling and satisfying meal.
Another snack idea includes whole grain crackers with cheese, which is one of Carol’s favorites! It includes protein to help us feel full, and offers crunchiness, making the snack more satisfying. Other times, she’ll have crackers with peanut butter or Greek yogurt with fruit and granola.
What you should take away from this article:
Meal planning helps you take control of your eating habits, one meal at a time. Start simple, focus on balance, and find meals you actually enjoy. With practice, planning ahead becomes second nature — and your body (and energy levels) will thank you!
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Diet and exercise alone aren’t enough to help many people reach a healthier weight. Medical treatments are needed to address the biological changes happening in our bodies that can drive weight regain. To find a physician near you who specializes in weight management, click here.
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This article was sponsored by Novo Nordisk Canada. All content is created independently by My Weight – What To Know with no influence from Novo Nordisk.
