Let’s make meal planning an exhilarating adventure filled with mouthwatering simplicity and endless possibilities. Get ready to take charge of your culinary destiny, one delicious bite at a time! If planning for a full month sounds exhausting, try just 1 week or even a few days at a time. The benefits of meal planning are game-changing!
This post was originally published in June 2018. It has been updated for content and photos.
When it comes to most things, I’m a planner. Anyone who knows me, knows I love to make lists, usually with pen and paper!
So it should come as no surprise that I also like to plan my weekly meals.
That said, I want to share the importance of meal planning with you, if you don’t do it already.
Jump to:
Unlock the secret to effortless success by planning meals for AT LEAST your busiest days. Whether it’s the action-packed weekends or the whirlwind of the workweek, take control and cater to your unique schedule.
Prepare to conquer your busiest days with culinary finesse and enjoy the satisfaction of a well-crafted mealtime strategy that perfectly aligns with your needs.
Here are 3 key benefits of meal planning:
- It reduces stress.
- Encourages healthy eating.
- Helps save money!
It’s truly a win-win-win!
Keep reading to learn more about the benefits of meal planning and make batch cooking and meal prep a part of your lifestyle.
Meal planning reduces stress
Weekly meal planning has helped me tremendously in the kitchen.
By spending a little time once per week planning for the week ahead I can breathe easily each day.
So unleash the magic of weekly meal planning and experience the freedom it brings!
Picture this: you carve out about 15-30 minutes each week, (I usually do this on a Friday, Saturday, or Sunday) to craft a masterful plan for the days ahead.
As a result, each day becomes a breeze.
The weight of dinner decisions won’t weigh you down. Just open up your planner, and the answer to “What’s for dinner” awaits. 😉
Embrace the tranquility of knowing exactly what’s on the menu and savor the joy of stress-free evenings.
Sounds incredible right?
While it might feel like a lot of work upfront, the benefits of meal planning will truly make the rest of the week a breeze and convenient.
Plus, with a little bit of practice, you’ll master the art of planning your meals in no time. 😉
Choosing Recipes
When selecting recipes, choose wisely.
Take a good look at your calendar, make note of any appointments, meetings, extracurricular activities, and any other obligations you have.
Think about what makes sense for each day!
TIP: Don’t expect things to ‘work out’ without putting some thought into your food choices.
Determine which evenings will be your busiest and choose easy meals, and save the in-depth dishes for the evenings you’ll have more time. Or prep in advance for the more involved recipes.
TIP: I like to keep simpler dishes for later in the week when I know I’ll be feeling more tired.
So things like one-pot meals, slow cooker recipes, or dishes requiring minimal ingredients like spaghetti are typically my Thursday and Friday night go-to meals.
On the nights you have more time to cook, make multiple batches for an easy meal later. Use the leftovers on a busy night when all you have time for is reheating.
Need help to choose new recipes?
Check out our extensive recipe collection and get inspired! Don’t forget other great sources like Pinterest or a good cookbook.
Do what works for you and your family when you have a busy schedule and appreciate the importance of meal planning to reduce stress.
Meal planning encourages healthy eating
Making meals from scratch is the best way to know exactly what you’re putting into your body. It helps encourage wholesome choices so you can pack the most nutrition into your menu plan.
Plus, it encourages food variety by adding new dishes to your plan and finding what works for your family.
Instead of relying on last minute take-out, junk food, or dining out, home cooking sets the stage for a healthier diet right from the start.
Allow me to unveil a little secret: restaurants tend to liberally sprinkle their dishes with excessive amounts of oil and salt, far surpassing what most individuals would use in their own cooking.
This really illustrates the importance of meal planning and how beneficial it is for your health and body.
While the convenience of fast food can be appealing, it’s hard to choose healthy foods packed with vitamins, minerals, and nutrients when you’re not making your own dishes.
So take charge of your meals, and gain control over the ingredients and the ability to curate healthier, more balanced choices.
(But don’t forget about watching calories, sodium, and portion control if weight loss is part of your strategy.)
Having a well-crafted meal plan in place, and all the necessary ingredients at your fingertips will help deter you from spontaneous (and potentially less wholesome) food choices.
For instance, if Thursday rolls around and I’ve planned broccoli soup, but I’m craving pizza… Well, you may thank yourself later for NOT having pizza ingredients in the house. 😉
Going to the supermarket with a specific grocery list that caters to my meal plan helps deter me from making impulse buys.
So it’ll be broccoli soup after all. 🙂
Creating a healthy meal in advance also means I won’t be thinking about what to make for dinner while hungry!
TIP: Don’t make your meal plan on an empty tummy. Being hungry while planning meals and creating a shopping list can be a recipe for disaster, depending on your level of discipline.
Finally, don’t forget to visualize your plate as you’re choosing your weekly meals.
Remember that fruit and vegetables should cover (at least) half your plate, as per the food guidelines set out by Health Canada. Choose healthy proteins like beans, tofu, and legumes with whole grains for the other half.
Make water your first choice of drink, and limit sweets and unhealthy snacks as much as possible.
Meal Planning Saves You Money!
Okay, now let’s talk about the benefits of meal planning for your pockets and bank account. 😉
I don’t know about you, but when I go grocery shopping without knowing what I’m cooking for the week, I practically buy the entire store! 😂
Just me?
“Oh look, turnips are on sale!” Hmm, I can probably find a use for those. And it goes on and on until I practically need a second grocery cart.
So not only am I wasting money buying food that possibly won’t get eaten, but having a plan and a list also prevents food waste because less food is being spoiled before I’ve had a chance to consume it.
On the other hand, when I’ve planned my meals and go to the grocery store with a list of items I ACTUALLY need, I’m less likely to make impulse purchases.
To make the most impact on saving money, think about the following things as you’re planning your meals.
- First and foremost, open your fridge and pantry. Shop at home, before you shop at the store. Not only will you save money, but you will also be avoiding waste. Plan meals around the ingredients you have, especially the perishable ones.
- Look at the flyers. What’s on sale? Can you price match or use coupons? I use the Flipp app to browse grocery flyers, which I’ve found extraordinarily helpful and convenient to save money and plan my meals.
- Think local. What’s in season at this time of year? Typically, items that don’t need to be imported, and are grown locally at a given time of year are less expensive. Not to mention fresher! Try to plan your meals around the freshest produce available. TIP: Don’t forget about farmer’s markets.
- And finally, choose recipes using common ingredients, or make substitutions where needed. Remember that recipes are not an exact science, and you may use them as inspiration. Get creative, and swap out items for ingredients sitting in your fridge, freezer, or pantry.
Where to start?
If you’re feeling nervous about planning, take a look at my Veganuary meal plan to get some inspiration. You could even apply these dinners to any month you’d like.
You may also like our exclusive meal-planning tool which can be accessed by joining us and becoming a member here.
With this tool, you can choose your favourite meals, make weekly plans, and also generate shopping lists, among many more exclusive perks.
Best foods for batch-cooking
There’s a variety of foods that are perfect for meal preparation and can be used to make multiple dishes.
Batch cooking is a game changer and can really help you feel prepared.
Some of my favourite things to batch cook include:
- Rice, quinoa, and other healthy grains.
- Chickpeas (plus it’s cheaper and healthier to cook dried chickpeas vs. using canned.) Freeze portions for later.
- Black beans (for the same reasons as above). Then use them to make these delicious tacos, burgers, and/or salads.
- Soups and stews so you can freeze portions for later.
- Pancakes! Healthy versions like these banana lentil pancakes are delicious, freezer-friendly and kids like them too.
Bottom Line
Do you really need more reasons to try this? 😉
We’ve already gone over the importance of meal planning so make it a healthy habit.
You won’t be disappointed by how much simpler and healthier your life will be. And who wouldn’t like to keep a few extra bucks in their pocket?
Give it a try, and once you do, do it again! The more you do it, the more you’ll want to continue. I promise it gets easier each time.
Did you have a successful week of planned meals without hiccups? No need to trash that plan you worked hard on. Save it and recycle it for another week.
Have any other great tips on the benefits of meal planning? Share them with our community below.
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Buon appetito
Rosa
Kelley Perez says
Thanks so much!
rosa says
You’re very welcome!