Cooking for yourself is a critical step in reimagining your relationship with food—and taking your diet into your own hands. But in today’s ultra-busy society, it can be difficult to muster the energy to get home after a long day, open your fridge, and get inspired to cook something nutritious and delicious. This is where meal planning comes in! Recently, Culina Health RD Quin Kelly, BS, RDN hosted a free community webinar to talk about strategies for easier meal planning to supercharge your skills in the kitchen, make grocery shopping easier, and reduce food waste. You can watch the recording here, or read on below for the takeaways!
Meal Planning 101
As the name suggests, meal planning requires some strategy and thinking ahead! A few of Quin’s tips for getting started include:
- Map your week. How many meals do you need to account for? Do you have plans where you know you’ll be eating away from home? Make a note of how many breakfasts, lunches, and dinners you are shopping for—this is your weekly meal plan!
- Make your grocery list. Take an inventory of your fridge and pantry to see what you already have on hand, what you need to use up, and what you’re missing!
- Get inspired. Thinking of what you have on hand, or what you’re craving, explore recipes online, in a cookbook, or with a registered dietitian, and get excited about the delicious recipes you’ll create this week!
Building a Balanced Plate
When planning your meal, you should aim for your plate to be ⅓ protein, ⅓ veggies or fruit, and ⅓ carbohydrates. This can include a small serving of dairy on the side, such as a glass of milk or a dollop of sour cream on your taco bowl, and a small serving of fat, such as avocado slices or a serving of butter for your bread.
Key Ingredients for Meal Planning
There are a few hero categories that can be useful when thinking about planning your week’s meals.
Carbohydrates
Carbs are our primary source of energy! Think of at least 1-2 carb options to have at breakfast, lunch, and dinner for a healthy meal. Good sources include:
- Grain products (bread, rice, pasta, crackers, pretzels)
- Starchy vegetables (potatoes, squash, pumpkin)
- Beans & legumes
Fat
Fats are important in keeping us fuller for longer. Aim to incorporate 1-2 sources of healthy fats into your meals. Good sources of fat include:
- Avocado
- Nuts/seeds
- Nut & seed butters
- Butter, margarine
- Oil (olive, avocado, canola, sunflower)
Protein
Protein is the most satiating of macronutrients! It’s a great idea to keep easy sources on hand to make it easier to incorporate protein into each snack and meal. Good sources include:
- Meat, fish, poultry
- Milk, yogurt, cottage cheese
- Soy products
- Meat alternatives
- Beans
Fruits and Veggies
Think of fruit/veggies to snack on, such as carrots with ranch or apples to slice and eat with nut butter, and fruit/veggies to incorporate into meals, like a morning smoothie or a salad to accompany dinner.
- Banana
- Apple
- Berries
- Kiwi
- Pineapple
- Leafy greens (spinach, kale, swiss chard)
- Broccoli
- Carrots
Dairy
Try to incorporate dairy in where it makes sense—dairy is often rich in essential nutrients like calcium, vitamin d, and potassium. Use a dairy alternative if you are vegetarian/vegan or sensitive to dairy. Good sources include:
- Yogurt
- Cottage cheese
- Milk
- Cheese
Dairy Alternatives:
- Soymilk
- Soy yogurt
- Coconut yogurt
- Oat milk
How to Build a Satisfying Snack
Having ingredients for nutritious and delicious snacks on hand is just as important as good meal ingredients. A balanced snack keeps you energized and satiated until your next meal! For best results, make your snacks have two components, ideally a protein and a carb or fat. For example:
- Fruit + peanut butter or nut butter
- Greek yogurt + granola
- Cheese + crackers + grapes
- Vegetable + dip
- Jerky + string cheese
Make Meal Planning Easier
Meal planning takes work—but it’s worth it! Here are some RD-approved tips and tricks to make it easier, without sacrificing quality.
- Take advantage of convenient items that don’t skimp on nutrients. Try rotisserie chicken instead of raw, keep frozen fruits and veggies on hand for easy use, microwavable rice when you’re in a pinch, and protein shakes for when you are low on time and need a snack!
- Tasty leftovers. There are so many meals out there that taste better the next day! You’re already going to the trouble of cooking, so why not double—or triple—your batch, so you have delicious leftovers you can eat for lunch the next day? Congratulations—you just did meal prep.
- Track your wins. What meal or recipe did you love? Keep a running list of the meals/snacks/foods that are working for you to have an easy place to return to for ideas when meal planning.
Set Goals
An important component of making new habits stick is goal setting. At Culina, we’re all about small, steady changes that you can sustain over time! Here are a few to consider on your meal planning journey:
- Build a balanced plate for dinner at least 3x/week.
- Incorporate 1 serving of fruit with breakfast at least 4x/week.
- Prioritize a 2-component afternoon snack at least 2x/week.
Once a smaller goal becomes second-nature, you can always ramp up from there! Chances are, it’ll feel easier as time goes on.
How a Registered Dietitian Can Help
If you’re looking for tailored advice on healthy eating, transforming your relationship with food, or making cooking a part of your routine, a Registered Dietitian can help! Personalized support means your RD can help troubleshoot challenges that arise from adopting new habits, figure out ways to make healthy habits fit into your lifestyle, cultural preferences and budget, and support you with even more nutrition education and strategies. Take the next step in your health journey and get matched with a Registered Dietitian today! 93% of our patients have their sessions covered by insurance.
