9 Helpful Tips for Creating a Meal Plan For Weight Loss

9 Helpful Tips for Creating a Meal Plan

Hi merrygoers! 

How's your daily meal intake? Are you like me? Regularly skipping meals because you're too busy? Or also feel that deciding what to eat every day is tedious and sometimes frustrating? Did you know that eating balanced meals is correlated to your fitness journey? 

If you have recently started trying to eat healthier, it can be daunting. Making sure you are eating balanced meals with plenty of vegetables and fruit, whole grains, healthy fats, and healthy sources of protein can seem overwhelming if you don’t have a plan. Without proper meal planning, it can be hard to make necessary changes to your diet to begin eating the way you want.


Making a weekly meal plan can help take the stress out of knowing what you are going to eat. A weekly meal plan can help save you time at the grocery store while also saving you money on unnecessary food purchases. A recent article even suggested that meal planning is also linked with better food variety, diet quality, and even bodyweight. 

Here are 9 different tips and ideas you can use to help make meal planning a part of your weekly routine.

Tip #1 - Pick a day to plan your meals 

9 Helpful Tips for Creating a Meal Plan

Pick a specific day of the week to set up everything and plan out your meals for the upcoming week. Try choosing a night that normally does not have much going on, where you know you will have 30 minutes to plan for the week’s meals. Try to use the same day every time to help make it a habit and bring more consistency into your meal planning.

Tip #2 - Check your calendar for the upcoming week 

Once you have picked a day you are ready to start planning. While you are planning your meals it’s important to look at the schedule for the upcoming week to see what lessons, practices, late-night meetings, or social events are planned. This will give you an idea of what types of meals you can prepare that day. 

For example, with dinner, if you know you have a work meeting until 7:30pm on Tuesday night, make sure to plan a meal that won’t take too long to make or that can be prepared ahead of time. On a night you have more time, you can attempt that new beef wellington recipe you have always wanted to try. Whatever meal you decide to make, be sure it fits into your schedule.

Tip #3 - Look for items on sale 

To save a little extra money, look for items that are on sale that week that you can plan your meals around. You can check your local grocers’ website for their sales of the week or check their mailer ads/coupons. If you see that there is a great deal on chicken, try planning a few meals with this ingredient: chicken enchiladas, chicken casserole, grilled chicken salad, etc. This can help guide your meal planning and make choosing recipes a little easier. 

Tip #4 - Find recipes 

9 Helpful Tips for Creating a Meal Plan

Once you have a good idea of what is on sale for the week, now it’s time to find recipes. Look for healthy recipes in cookbooks, online blogs, or recipe catalogs. Try asking family members or friends for some of their favorite recipes or ask your friends on social media. When you find recipes you really enjoy, make sure to store them all in one place, like in a notebook or in an app on your phone. 

Tip #5 - List out the ingredients you already have 

With recipes in hand, make a list of the ingredients you need for the week and first go through your pantry and spice cupboards to see what items you already have. If you already have an item, cross it off your grocery list. Making sure you are only buying the things you need will save you time and money. 

Tip #6 - Pick a day to go shopping for the week’s meals 

Now that you have the list of meals you want for the upcoming week it’s time to go shopping! Make sure you have a list of all the ingredients you need to purchase. If you are short on time, many grocery retailers offer free online grocery shopping with in-store pickup. This can make things a lot easier and it lets you know beforehand how much things will cost to help you stay within your budget and save you time during your busy schedule.

Tip #7 - Food prep 

9 Helpful Tips for Creating a Meal Plan

One of the things that take up the most time when making meals is chopping, cutting, and dicing. Try setting aside 45 minutes to an hour to do all the prep-work for your meals, so that during the week you have more time enjoying your meals and less time worrying about making them. Store the chopped veggies in the refrigerator to keep them fresh until you need to use them. 

Tip #8 - Don’t overcomplicate things 

If you find that you are getting stressed looking for recipes for different meals and can’t seem to find ones you like, try taking a step back and thinking of meals that you have liked in the past and make a shortlist of go-to recipes. This can help cut down the time it takes each week to plan out your meals. Also, try simplifying your meals for breakfast and lunch. If there are one or two things you like eating for breakfast and lunch, that’s great! This will make it even easier to make your shopping list for the week. 

Tip #9 - Have fun with it 

Cooking should be an enjoyable experience and one that you can share with your roommates, family, or friends! Invite friends over to help you meal prep and then let them enjoy one of those meals with you during the week. Involve your kids in the cooking process a few nights a week, having them help with some of the easier tasks (depending on their age) like putting together a salad or measuring out the ingredients you will need. They can even help you when picking out recipes from our earlier steps. 


9 Helpful Tips for Creating a Meal Plan

There are many other ways you can make meal planning a success, saving you time and money at the store, while also reducing unneeded stress and anxiety when the usual “What’s for dinner?” question is asked.  

It may take you some time to get into the habit of weekly meal planning. Don’t get discouraged if the first couple of weeks doesn’t go exactly as planned. Learn what works for you and what doesn’t and adjust accordingly. These tips are just a few ways in which you can make meal planning a part of your everyday life.


  1. Thanks for sharing this nice blog. . I am glad to discover this article. Keep sharing such amazing articles. Great blog. Nutritionists and Dietitians