Consider this: it's the end of a long day, and you stumble into the kitchen, starving. You'd planned to make a healthy dinner, but without a premade meal or any idea what to cook, you gave in to ordering a greasy pizza instead. This scenario is far too common. Meal planning helps you avoid this situation by ensuring you have healthy foods, so you don't need to stress about what to eat on any given day.
You're not alone if you're trying to figure out how to eat better. Many folks have the same goal as you, and meal planning is a great way to help you reach it. This guide How to Eat Better will offer valuable insights on why meal planning is essential and how to start. You will discover how modern technology, like AI calorie counters, can make meal planning a breeze.
DietAI's AI calorie counter can help you reach your goals by taking the guesswork out of eating better. This tool quickly estimates calories and nutrition information for countless foods and recipes, so you can easily plan healthy meals that fit your unique dietary needs.
Table of Content
Why Is Meal Planning Important
Take Charge of Your Nutrition with Meal Planning
When you take the time to plan meals, you can take charge of your nutrition intake. You can ensure your meals are well-balanced, filled with the necessary nutrients, and catered to your specific dietary needs and goals.
Say Goodbye to Impulse Purchases
Meal planning reduces impulse purchases. How? A predetermined meal plan enables you to create a focused grocery list. With this list, you can avoid impulsive, often unhealthy snack purchases that derailed your progress.
Explore New Flavors with Meal Planning
Meal planning promotes variety. When you plan meals out in advance, you allow for various meals throughout the week. This prevents the monotony of repeated dishes and encourages exploration of new recipes, cuisines, and flavors.
Save Time and Reduce Stress with Meal Planning
No more last-minute scramble to figure out what's for dinner. With everything planned and ingredients on hand, you can enjoy a more relaxed and efficient cooking experience.
Reduce Food Waste
Meal planning minimizes food waste. Buying only what's needed for the week's meals makes you less likely to have surplus ingredients that go to waste.
Stay Within Your Budget
Meal planning is budget-friendly. You can avoid unnecessary expenses and optimize your food budget by knowing exactly what and how much to buy.
Get the Whole Family Involved
Meal planning encourages family involvement. It can be a collaborative activity, where family members can contribute ideas and preferences and even assist in meal preparation.
Foster Consistent Healthy Eating
Regular meal planning helps foster consistent, healthy eating. When meals are planned out, it’s easier to stick to a healthy eating regimen and resist the temptation to order takeout or opt for fast food.
Enhance Portion Control
When you plan and prepare your meals, you can better manage portion sizes to align with your dietary goals.
Promote Mindful Eating
Meal planning fosters mindful eating. Planning your meals can help you build a better relationship with food. It lets you be cautious about what you're eating and why, making meal times more enjoyable and satisfying.
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Key Elements of Meal Planning
Fuel Sufficiently: Start With Adequacy
Adequacy is all about energy; we need to eat enough to support our day-to-day activities and to fuel physical activity. A meal plan should provide enough calories, macronutrients (protein, fat, carbohydrates), micronutrients (like calcium), and fluid to support optimal body function and lifelong health. Nutrition should come from three meals and two to three snacks per day, not from exercising to compensate for what we eat.
Eat a Balanced Diet: Include All Food Groups
Balance, in terms of a meal plan, refers to including all food groups in meals and snacks. The body needs adequate carbohydrate, fat, and protein to function correctly. We can have our favorites, but this isn’t a low-carbohydrate or low-fat diet. Instead, we include fruits and vegetables at every meal and aim for more than a simple salad for lunch.
Variety Is the Spice of Life
Variety helps us get the nutrition we need from different foods. Switching things up ensures that our bodies get exposed to a range of phytochemicals and micronutrients. There’s no magic superfood, but incorporating various foods into our meals and snacks helps us maximize nutrition. It also means we don’t get stuck in a rut, eating the same foods day after day, either because it feels like the safe thing to do or the only thing we know how to do.
Practice Moderation
Moderation is the complement to the adequacy piece above. We want to meet our nutrition needs, but stop at a comfortable place where we’ve had enough. Many of my patients are surprised to hear that desserts are included in the meal plan, and that snacks and meals are made up of what we want to eat, what we’re in the mood for, or what sounds good. Learning when and how to say “that’s enough” can sometimes take practice, so if you need help, ask for it (a good dietitian can be a great asset here).
Enjoy Your Food: Nourishment Matters
This is the place where food feeds the soul. We eat for enjoyment, to socialize, because we’re intrigued by something new or returning to an old favorite. We eat for other reasons besides hunger and biological need; that’s part of being human, and it’s okay to do this. This is the place where we get to experiment. We can and should eat fun, thrilling foods.
How to Meal Plan for a Healthy Diet
1. Use DietAI
DietAI transforms calorie counting with our AI-powered app. Snap a photo of your food, and our app instantly analyzes your meals from a simple picture, delivering accurate calorie and macro information without manual logging. Beyond photo recognition, the app provides comprehensive progress tracking, personalized nutrition insights tailored to your goals, and convenient barcode scanning for packaged foods.
Whether trying to lose weight, gain muscle, or simply maintain a balanced diet, DietAI makes nutrition tracking effortless by eliminating the tedious aspects of traditional food journaling. Download now to effortlessly track your calories and macros with DietAI, the AI-powered app that makes logging meals as simple as snapping a photo. Download today for 80% off!
2. START WITH WHAT YOU KNOW
Successful meal planning doesn’t have to mean hours spent with a cookbook. Start with your go-to meals. Repeat them every week or two. Then, if you’re up for it, toss in something new every once in a while.
3. CHECK YOUR FRIDGE
Next week’s meals get their start in the refrigerator. See what needs to be used up, then think of a meal with those items. Check your pantry for the rest of the ingredients and add missing pieces to the shopping list. Voilà. Meal one? Check.
4. USE PORTION PLANNERS
Portion calculators can help you feed a big group, but they can offer insight, too — like why there’s always so much extra rice.
5. HAVE KITCHEN ESSENTIALS HANDY
Stock up on two or three grains, cooking fundamentals, key spices, and “hero” sauces like barbecue and peanut sauce. These items can save the day and bring new life to old meals.
6. USE BUILDING BLOCKS
Pick two types of protein, one or two grains, and a vegetable medley to make at the beginning of the week and incorporate into different meals. For instance, a sauté of broccoli and peppers can be used as a side one night, spooned onto enchiladas another night, and worked into a soup or meatloaf later in the week.
7. THINK DOUBLE DUTY
Planning a Tuesday taco night? Think about other ways to use those tortillas. Asian salad wraps, perhaps? Ingredients sometimes come in larger portions than we need. If you plan a second meal around them, avoiding the end-of-the-week overload is easier.
8. SCHEDULE A LAZY NIGHT
We often go to the store hoping to prepare fresh meals all week, but the truth is — we don’t have the time or energy to cook every night. Plan a few lazy nights that don’t require cooking and take the opportunity to order takeout or dine with friends.
9. GO FRESH FRUIT
To preserve freshness and nutrition, use perishables like seafood and meat earlier in the week and save staples (pasta, dairy, omelets) for later. Some greens, like kale and chard, will stay fresh longer than others.
10. LEAN ON FROZEN INGREDIENTS
Frozen foods have nearly all the nutrients and sometimes more than their fresh counterparts. And they don’t go bad. Plus, frozen vegetables fill in the gaps. You can buy fresh vegetables in smaller amounts, without ending up veggie-less at the end of the week.
11. COOK AND FREEZE
Soups, stews, casseroles, and lasagna can all be made in large batches and then frozen and defrosted when you need a quick dinner. Always freeze in the portion sizes you’ll want to defrost to keep it easy.
Meal Planning Examples
Day 1
Breakfast
One grapefruit
Two poached eggs (or fried in a non-stick pan)
One slice 100% whole wheat toast
Macronutrients: Approximately 327 calories, 18 grams of protein, 41 grams of carbohydrates, and 11 grams of fat
Snack
One banana
1 cup plain yogurt with 1 tablespoon honey
Macronutrients: 324 calories, 14 grams of protein, 62 grams of carbohydrates, 4 grams of fat
Lunch
6 ounces grilled chicken breast
Large garden salad (3 cups mixed greens with 1 cup cherry tomatoes, 1/4 avocado, topped with 2 tablespoons balsamic vinaigrette)
Macronutrients: 396 calories, 41 grams of protein, 18 grams of carbohydrates, 18 grams of fat
Snack
1 cup (about 10) baby carrots
3 tablespoons hummus
1/2 piece of pita bread
Macronutrients: 192 calories, 7 grams of protein, 31 grams of carbohydrates, 5 grams of fat
Dinner
1 cup steamed broccoli
1 cup of brown rice
Halibut (4-ounce portion)
Macronutrients: 399 calories, 34 grams of protein, 57 grams of carbohydrates, 4 grams of fat
Snack
Two pitted Medjool dates
1 ounce 70% dark chocolate
Macronutrients: 302 calories, 3 grams of protein, 49 grams of carbohydrates, 12 grams of fat
Daily Totals
1,940 calories, 117 grams of protein, 258 grams of carbohydrates, 55 grams of fat
Note that beverages are not included in this meal plan. Individual fluid needs vary based on age, sex, activity level, and medical history.
For optimal hydration, experts generally recommend drinking approximately 9 cups of water daily for women and 13 cups daily for men. When adding beverages to your meal plan, consider their calorie count. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible.
Day 2
Breakfast
One whole-wheat English muffin with 2 tablespoons of peanut butter
One orange
Macronutrients: 391 calories with 14 grams of protein, 52 grams of carbohydrates, and 17 grams of fat
Snack
One 7-ounce container of 2% plain Greek yogurt with 1/2 cup blueberries
Macronutrients: 188 calories, 20 grams of protein, 19 grams of carbohydrates, 4 grams of fat
Lunch
Turkey sandwich (6 ounces of turkey breast meat, a large tomato slice, green lettuce, 1/4 avocado, and 2 teaspoons honey mustard on two slices of whole wheat bread)
Macronutrients: 540 calories, 59 grams of protein, 34 grams of carbohydrates, 18 grams of fat
Snack
1 cup (about 30) grapes
Macronutrients: 100 calories, 1 gram of protein, 27 grams of carbohydrates, 0 grams of fat
Dinner
5-ounce sirloin steak
One roasted sweet potato
1 cup cooked spinach (made with 2 teaspoons olive oil)
1 cup green beans
Macronutrients: 612 calories, 48 grams of protein, 40 grams of carbohydrates, 30 grams of fat
Snack
1 cup plain popcorn
1 ounce 70% dark chocolate
Macronutrients: Approximately 214 calories, 2.9 grams of protein, 17 grams of carbohydrates, 3 grams of fat
Daily Totals
2,045 calories, 145 grams protein, 188 grams carbohydrates, 85 grams fat
Day 3
Breakfast
Overnight Oats (one mashed banana, 2 tablespoons chia seeds, 1/2 cup oats, 1 cup almond milk, 1 teaspoon cinnamon)
Macronutrients: approximately 431 calories with 12 grams of protein, 73 grams of carbohydrates, 13 grams of fat
Snack
One fresh pear
1 ounce (22) almonds
Macronutrients: 271 calories, 7 grams of protein, 33 grams of carbohydrates, 15 grams of fat
Lunch
One fried egg
One slice of whole wheat bread
1/2 avocado, mashed
1 medium apple
Macronutrients: 408 calories, 13 grams of protein, 48 grams of carbohydrates, 21 grams of fat
Snack
3 tablespoons hummus
1 cup baby carrots
1 cup cherry tomatoes
Macronutrients: 140 calories, 6 grams of protein, 21 grams of carbohydrates, 5 grams of fat
Dinner
One whole wheat English muffin
One slice of tomato, two leaves of lettuce, one slice of onion
5-ounce turkey burger
2 tablespoons ketchup
Macronutrients: 531 calories, 43 grams of protein, 38 grams of carbohydrates, 24 grams of fat
Snack
1 cup of ice cream
1 cup fresh raspberries
Macronutrients: 337 calories, 6 grams of protein, 46 grams of carbohydrates, 15 grams of fat
Daily Totals
2,118 calories, 86 grams of protein, 259 grams of carbohydrates, 93 grams of fat
Day 4
Breakfast
Two slices 100% whole wheat toast with 2 tablespoons of peanut butter
One banana
Macronutrients: approximately 454 calories with 16 grams of protein, 62 grams of carbohydrates, and 18 grams of fat
Snack
1 cup grapes
1 ounce (14) walnuts
Macronutrients: 290 calories, 5 grams of protein, 31 grams of carbohydrates, 19 grams of fat
Lunch
Tuna wrap with one wheat flour tortilla, 1/2 can water-packed tuna (drained), 1 tablespoon mayonnaise, lettuce, and sliced tomato
1/2 sliced avocado
Macronutrients: 496 calories, 27 grams protein, 28 grams carbohydrates, 132 grams fat
Snack
1 cup cottage cheese (1% fat)
1/2 cup blueberries
Macronutrients: 205 calories, 29 grams of protein, 17 grams of carbohydrates, 3 grams of fat
Dinner
1 1/2 cups whole wheat pasta
1 cup tomato sauce
Small garden salad (1 cup mixed greens with one-half cup cherry tomatoes, topped with one tablespoon balsamic vinaigrette)
Macronutrients: 472 calories, 18 grams of protein, 91 grams of carbohydrates, 8 grams of fat
Snack
One apple
Macronutrients: 95 calories, 0.5 grams protein, 25 grams carbohydrates, 0.3 grams fat
Daily Totals
2,012 calories, 96 grams of protein, 255 grams of carbohydrates, 80 grams of fat
Day 5
Breakfast
One whole wheat bagel
3 tablespoons cream cheese
Macronutrients: approximately 441 calories with 15 grams of protein, 59 grams of carbohydrates, and 16 grams of fat
Snack
1 cup baby carrots
1 cup cauliflower pieces
2 tablespoons ranch dressing
Macronutrients: 191 calories, 3 grams of protein, 15 grams of carbohydrates, 14 grams of fat
Lunch
Veggie burger
Whole grain bun
One slice of cheddar cheese
One sliced apple
Macronutrients: 573 calories, 25 grams of protein, 62 grams of carbohydrates, 26 grams of fat
Snack
One banana
2 tablespoons peanut butter
Macronutrients: 293 calories, 8 grams of protein, 35 grams of carbohydrates, 16 grams of fat
Dinner
4 ounces of trout filet
1 cup steamed green beans
1 cup brown rice
One small garden salad with 1 tablespoon salad dressing
Macronutrients: 526 calories, 38 grams of protein, 60 grams of carbohydrates, 15 grams of fat
Snack
One fresh peach
Macronutrients: 68 calories, 2 grams protein, 17 grams carbohydrates, 0.4 grams fat)
Daily Totals
2,092 calories, 90 grams of protein, 249 grams of carbohydrates, 88 grams of fat
Day 6
Breakfast
One (7-ounce) container of 2% Greek yogurt
One banana
One hard-boiled egg
Macronutrients: approximately 323 calories with 27 grams of protein, 35 grams of carbohydrates, and 9 grams of fat
Snack
10 whole wheat pretzel twists
3 tablespoons hummus
Macronutrients: 305 calories, 10 grams of protein, 55 grams of carbohydrates, 6 grams of fat
Lunch
One whole wheat tortilla
4 ounces of turkey
One slice of cheddar cheese
1 cup mixed greens
1 tablespoon honey mustard
Macronutrients: 531 calories, 43 grams of protein, 25 grams of carbohydrates, 28 grams of fat
Snack
1/2 ounce (11) almonds
One fresh peach
Macronutrients: 153 calories, 5 grams of protein, 20 grams of carbohydrates, 8 grams of fat
Dinner
5 ounces pork loin
Small garden salad with 1 tablespoon vinaigrette
1 medium baked sweet potato
5 asparagus spears
Macronutrients: 440 calories, 42 grams of protein, 31 grams of carbohydrates, 16 grams of fat
Snack
One medium chocolate chip cookie
1 cup sliced strawberries
Macronutrients: 201 calories, 3 grams of protein, 32 grams of carbohydrates, 8 grams of fat
Daily Totals
1,952 calories, 130 grams protein, 198 grams carbohydrates, 75 grams fat
Day 7
Breakfast
1 cup cooked oatmeal
1/2 cup blueberries
1/2 cup non-fat milk
2 tablespoons almond butter
Macronutrients: 439 calories, 17 grams of protein, 50 grams of carbohydrates, 21 grams of fat
Snack
One (7-ounce) container 2% Greek yogurt
One sliced apple
Macronutrients: 241 calories, 20 grams of protein, 33 grams of carbohydrates, 4 grams of fat
Lunch
6-ounce baked chicken breast
Large garden salad with tomatoes and onions, and 2 tablespoons balsamic vinaigrette
One baked sweet potato
Macronutrients: 708 calories, 45 grams of protein, 42 grams of carbohydrates, 40 grams of fat
Snack
1 cup raw broccoli florets
1 cup baby carrots
3 tablespoons hummus
Macronutrients: 168 calories, 8 grams protein, 26 grams of carbohydrates, 6 grams of fat
Dinner
4-ounce serving of baked or grilled salmon
1 cup brown rice
Five asparagus spears
Macronutrients: 468 calories, 31 grams of protein, 49 grams of carbohydrates, 16 grams of fat
Snack
One peach
Macronutrients: 68 calories, 2 grams of protein, 17 grams of carbohydrates, 0 grams of fat
Daily Totals
2,093 calories, 124 grams of protein, 218 grams of carbohydrates, 86 grams of fat
Related Reading
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• Healthy Eating Tips
• 10 Ways to Prevent Malnutrition
• What Is Good Nutrition
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Download DietAI Today for 80% Off!
DietAI transforms calorie counting with our AI calorie-counting app. Take a picture of your food, and our app instantly analyzes your meals from a simple photo, delivering accurate calorie and macro information without manual logging. Beyond photo recognition, the app provides comprehensive progress tracking, personalized nutrition insights tailored to your goals, and convenient barcode scanning for packaged foods.
Whether trying to lose weight, gain muscle, or simply maintain a balanced diet, DietAI makes nutrition tracking effortless by eliminating the tedious aspects of traditional food journaling. Download now to effortlessly track your calories and macros with DietAI, the AI-powered app that makes logging meals as simple as snapping a photo. Download today for 80% off!
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