A Guide to Meal Planning: 7 Essential Tips

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We all know that we are what we eat. What we put into our bodies affects everything, from our appearance to our mood, health and strength. The healthy food revolution is happening at this very moment as more and more people are becoming aware of their diets. But even though we understand the importance of nutrition, we don’t always know how to change our eating habits. Many of us simply don’t know where to start or how to implement changes into their busy lives…

Meal planning is the answer!

It sounds like a lot of hassle, but I promise you it will not take long. What’s more important, once you’ve planned your meals, you’ll be able to save both time and money! Long story short, it will definitely pay off!!


Here are some tips and rules to remember when planning your meals:

  1. Start on Friday

Weekend is a good time to start with your new practice. If you start planning on Friday, you’ll be able to do all the shopping on Saturday and cook or prepare the meals on Sunday. That means that you will have everything ready before the busy week days start.

  1. Breakfast, lunch, dinner

Eating 3 meals per day is important. Many of us skip breakfasts, eat salads for lunch and a huge greasy dinner at the end of the day. No wonder you are not hungry in the morning if you do that! Your body needs a break, preferably 12 hours, between dinner and breakfast to calmly digest all the food and rest. If only you skip dinner one day, you’ll naturally wake up hungry in the morning and you’ll have the chance to keep up this healthy routine!

  1. Be full of beans.

Or any other source of protein for that matter – eggs, meat, fish, tofu, soybeans, tempeh etc. Proteins are involved in just about each body function, as our organs, tissues, muscles and hormones all rely on them. Including proteins in your EVERY meal is essential for keeping the metabolisms running, the energy up and the blood sugar levels stable.

  1. The infamous carbs

Even though perceived as pure evil, carbohydrates are important. The deal with carbs is that, nowadays, they are present everywhere and it’s the excess of it that makes us gain on weight. It is really important to avoid processed foods containing refined carbohydrates, such as sugar, white rice, bread, alcohol, and foods made with white flour. Find other sources of energy, like baked potatoes or bananas, which constitute a part of a healthy diet.

  1. Five servings of veggies daily

Go for green leafy vegetables, broccoli, peppers, tomatoes and all the seasonal goodies. Half a cup per serving, 5 days a week will assure you’ll get the nutrients your body needs: antioxidants, vitamins, minerals. I think this point needs no further explanation.

  1. Fat is good for you.

Essential fatty acids (the omegas) are indeed essential (!) for proper functioning of the brain. Our body is not able to produce them on its own, so we need to rely on food to supplement them. We find them in: Safflower, Grapeseed, Sunflower oil, Poppyseed oil, Corn oil, Mackerel,  Walnuts, Chia Seeds, Herring or Salmon, to name a few.

  1. Cook things you actually like!

There is no point cooking meals that you don’t enjoy eating, no matter how healthy they are. Most probably, you’ll end up eating it for a few days and going back to your old habits. Try to choose your favorite vegetables and create a dish based on them. If there are some veggies you really don’t like, but you know are good for you, make use of spices! Oregano, turmeric, coriander, garlic can really change the way your meal tastes!



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