Step 1: Pick a Meal Planning Day
Choose a day when you have time to:
Plan meals for the week (you can write this in a notepad or a meal planner template online)
Make a shopping list
Buy groceries
Prep or cook meals (e.g., soups, salads, or snacks)
Check your weekly schedule to plan meals around your activities
Many people do this on Sundays or their day off. If planning the whole week feels overwhelming, start with just weekdays. For example you could batch cook your lunches for the week as a starting point and freeze it for the week.
Step 2: Check Your Kitchen
Before planning, look at what’s already in your fridge, freezer, and pantry. This helps avoid waste and saves money.
Choose three ingredients to use in your meal plan. For example:
Eggs → Omelets or scrambled eggs
Frozen veggies → Stir-fry or soup
Canned beans → Salads, stews, or curries
Step 3: Plan Your Meals
Find Meal Ideas
Choose a mix of recipes to keep things interesting. Aim for:
Protein (chicken, fish, tofu, beans, eggs, tempeh)
Vegetables
Whole grains (rice, quinoa, whole-wheat bread, potatoes)
Healthy fats (avocado, olive oil, nuts)
For meal ideas, you can check:
BDA Let's Get Cooking Recipes
Pinch of Nom Recipes
NHS Healthier Families Recipes
BBC Good Food Healthy Dinner Recipes
Plan for Busy Days
Choose quick meals for busy nights (ready in 20 minutes or less):
Grilled fish with rice and veggies
Vegetable stir-fry with rice or noodles
Whole-wheat pasta with olive oil, garlic, and chili
Quick lentil curry with pre-cooked lentils and rice
Use Leftovers
Decide how often you’re okay eating the same meal. If you prefer variety, cook just enough for one meal.
Batch-friendly meals that store well include:
Soups and stews
Casseroles and pasta bakes
Overnight oats for easy breakfasts
Make a Meal Planner
Use a planner, notebook, or app to schedule meals. Keep it flexible!
Step 4: Make a Grocery List
Write a shopping list based on your meal plan. Organize it by category (e.g., proteins, grains, dairy) to shop faster. Avoid going to the grocery store hungry as this can lead to impulse buying.
Step 5: Go Grocery Shopping
Take your list and shop on your chosen day. Stick to it to avoid buying unnecessary items.
Step 6: Meal Prep
Prep Ingredients
Chop veggies and store them in containers.
Cook grains like rice or quinoa in advance. You can even freeze rice in cubes.
Marinate proteins for easy cooking later.
Use ingredients in multiple meals to save time.
Batch Cook
Make extra portions and store leftovers in the fridge or freezer.
Cook proteins and grains ahead of time.
If using the oven, cook multiple items together.
Step 7: Stay Flexible
Plans change—swap meals or adjust as needed. Don’t stress if things don’t go exactly as planned.
Step 8: Enjoy Your Week
Stick to your meal plan but be flexible. At the end of the week, reflect on what worked well and tweak your plan for next week.
Following these steps will make meal planning simple, save you time, and help you eat healthy without stress.
Need Support from a Dietitian?
Are you looking for guidance from a registered dietitian to help with meal planning or manage a health concern like weight loss, type 2 diabetes, or other dietary needs? Get in touch for expert support tailored to your goals! Book your appointment here
Joanna Tsintaris, is the Founder of Nourish Dietitian —an online health and nutrition clinic offering personalized 1:1 dietetic advice. She is a registered Dietitian in the UK and Biomedical Science graduate with first class MSc in Nutrition and Dietetics. Specializing in weight loss and Type 2 Diabetes with an interest in sports nutrition, Joanna empowers clients to make sustainable lifestyle changes, addressing conditions like pre-diabetes, PCOS, and more. With a holistic approach, she fosters a healthier relationship with food, challenges weight stigma, and rejects diet culture. Her clinical expertise, coupled with a commitment to evidence-based practice, ensures clients receive compassionate and person-centered care. Beyond her professional pursuits, Joanna, embodies the principles of holistic well-being in her own life, whether practicing yoga, enjoying brunch, or savoring moments with coffee in hand.
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