Meal planning is one of the most powerful steps you can take toward reclaiming your health and well-being. Without a plan in place, it becomes easy to fall back into known habits and routines. Each new meal you prepare begins to create a foundation for lasting health, shaping your future self. Whether you plan every meal in advance or leave space for spontaneity, having some sort of plan in place reduces stress, minimizes reliance on processed and inflammatory foods, and allows you to stay aligned with your health goals. This simple yet transformative practice allows you to shift gradually, stacking small, sustainable changes that ultimately lead to profound shifts in how you feel and function. Meal planning can sometimes feel overwhelming, but with a little strategy, you can create delicious, well-balanced meals using the steps outlined below. 

What is Meal Planning?

Think of meal planning as a way to reduce the time spent in the kitchen asking the "what's for dinner?" question. You and your family take a few hours every weekend to plan, shop, and prepare for the week ahead, making mealtimes smoother and more enjoyable. Beyond just choosing recipes, meal planning helps you stay organized, reduce food waste, and ensure that nutritious, homemade meals are always within reach. Every time I plan and shop, I also like to take a moment to reorganize my refrigerator, clear out anything that needs to be used immediately, and create a fresh, inviting space for the week’s ingredients. Meal planning is a simple habit not only saves time and money but also makes it easier to nourish yourself and your family with wholesome, delicious meals.

What Kind of Meal Planner Are You?

First, asses the type of meal planner you are. Does everything need to be planned out or do you enjoy the creativity of cooking meals with ingredients you have on hand? If you are someone who loves to be creative in the kitchen, then planning out every single meal may conflict with your internal need for creativity. This is ok!

Do you prefer to set a meal prep day and batch cook three to five recipes to have on hand for the week? If so, then planning out a menu for the week may not suit your needs. It may be best for you to plan on prepping several soups, salads, proteins, and snacks to be able to use throughout the week.

If you are just starting a new diet, learning to plan three to four dinner meals, and three to four breakfasts can be very helpful in order to create success with your prescribed diet. Setting aside part of a weekend day to prepare several recipes that can be used for lunches or snacks throughout the week can set yourself up for further success. From there, you can decide what type of meal planning routine works best for your lifestyle. 

Some people thrive on structure, while others prefer a more flexible approach. If you find comfort in knowing exactly what you’ll be eating each day, a detailed meal plan for each day might be the best fit. On the other hand, if you enjoy a mix of structure and spontaneity, you might prefer planning just your main dinner meals while leaving room for creativity with breakfast and lunch. Consider your schedule, energy levels, and cooking preferences when deciding on a meal planning style. The key is to create a system that feels sustainable and enjoyable rather than restrictive—meal planning should support your lifestyle, not add stress to it.

Download our Free Meal Planning Guides:

Weekly Meal Planner

Basic Ingredient Inventory

Low-Carb Ingredient Inventory

Vegan Ingredient Inventory

How To Meal Plan For Any Diet:

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1. Take Inventory of Your Ingredients

Start by checking your pantry, fridge, and freezer. Organize your ingredients into categories: proteins, vegetables, fruits, dairy, and condiments or canned goods. Keep a running list of staple items you always want on hand, like rice, beans, eggs, and spices. Not only does taking inventory help you avoid buying duplicates, but it also encourages you to use what you already have before it goes to waste. This process can spark meal ideas by highlighting ingredients that need to be used soon, allowing you to build meals around them.

Additionally, keeping a well-organized kitchen makes meal prep more efficient, as you’ll always know what’s available. Consider using clear storage containers, labeling items with expiration dates, and rotating older ingredients to the front so they get used first. A well-stocked and thoughtfully organized kitchen sets the foundation for meal planning and cooking for any diet.

2. Build Meals Around What You Have

When meal planning, start by identifying ingredients that need to be used first, such as produce nearing its peak ripeness, leftover proteins, or dairy products close to their expiration date. Prioritize these items by building meals around them—use wilted greens in soups or smoothies, roast vegetables for easy side dishes, or turn leftover meats into tacos, stir-fries, or salads.

Plan your meals for the week with these ingredients in mind, scheduling them for the first few days to ensure nothing goes to waste. You can also batch-cook perishable items, like roasting a large tray of veggies or cooking grains in advance, to make meal prep more efficient. By consistently checking your fridge and pantry for foods that need to be used first, you can minimize waste, save money, and create delicious, nourishing meals with what you already have on hand.

Nourishing Meals® allows you to input ingredients you have on hand into our meal planner to show you recipes you can make with what you have on hand, all according to your specific dietary needs. A Nourishing Meals® membership helps you discover new ways to enjoy familiar ingredients while staying aligned with your dietary goals.

3. Balance Nutrition in Your Meals

Aim for a balance of protein, complex carbohydrates, and healthy fats in your dinner meals, unless you are following a low-carb or keto diet of course. Not only will this offer you balanced nutrition, but a meal like this will reduce cortisol, help keep your blood sugar balanced, and help allow you to sleep deeply. A simple formula is:

• Protein: Chicken, tofu, beans, fish, eggs, beef, lamb, turkey
• Carbs: Rice, quinoa, winter squash, root vegetables, potatoes, sweet potatoes
• Fats: Olive oil, avocados, nuts, organic butter, cheese, coconut milk
• Vegetables/Fruits: Leafy greens, broccoli, onions, peas, radishes, green beans, zucchini, bell peppers, tomatoes, berries, citrus fruits, fermented vegetables

4. Rotate Family Favorites While Trying New Recipes

It’s easy to fall into a routine with meals, but variety keeps things interesting. Each week, plan to cook a mix of tried-and-true dishes and one or two new recipes. This way, you enjoy comforting meals while exploring different cuisines or cooking techniques. Incorporating new recipes can also introduce you to different nutrient-dense ingredients and expand your culinary skills.

Trying a new spice blend, swapping out a common ingredient for a seasonal one, or experimenting with a new cooking method can bring excitement to mealtime. If you find a new recipe that everyone enjoys, add it to your rotation of family favorites. Over time, this approach helps create a diverse and well-balanced menu while keeping meal planning fresh and enjoyable. Don’t be afraid to get creative—adjust recipes to fit your preferences and dietary needs, making them your own.

5. Make a Flexible Meal Plan

Plan 3 to 5 dinner meals for the week and allow room for flexibility. If you have a meal that takes longer to prepare and you got stuck in traffic or your children needed more of your time, keep your plan flexible and move meals around to different days. This method prevents food waste and accommodates changes in your schedule. If possible, prep ingredients in advance—wash and chop veggies, marinate proteins, and cook grains ahead of time to make meal prep even easier. Nourishing Meals® shows you what needs to be prepared in advance in your meal planning profile. Say you have a soaked grain pancake recipe scheduled for breakfast, a notification will pop up the night before to remind you to soak the grains. 

6. Get Creative with Leftovers

Repurpose leftovers into new meals. Roast chicken one night can become tacos the next, and extra rice can be turned into fried rice, grain bowls, or a breakfast hash. This prevents boredom and ensures nothing goes to waste. Consider mixing and matching ingredients in new ways—pair roasted vegetables with quinoa for a hearty salad, blend leftover greens into a smoothie, or turn extra cooked meat into a flavorful soup or wrap. Having a few versatile base recipes, such as stir-fries, soups, and salad bowls, can make it easier to adapt meals based on the leftovers you have that need to be used. 

7. Keep It Fun and Stress-Free

Meal planning should simplify your life, not add stress. If you need to adjust your plan, that’s okay. The goal is to make home cooking more efficient and enjoyable.

Getting Started with Nourishing Meals®

Meal planning doesn’t have to be overwhelming—it can be a simple, supportive practice that transforms the way you nourish yourself and your family. If you’re new to meal planning, start by using our free downloadable meal planning PDFs linked above, or explore an intuitive online system that gives you access to recipes, shopping lists, and fully customizable meal plans—all at your fingertips. Whether you prefer to plan your meals week by week or need a done-for-you solution, these tools make it easier to stay organized, save time, and ensure that you’re consistently eating wholesome, nutrient-dense meals. With access to expertly designed meal plans tailored to various dietary needs, you’ll no longer have to wonder what to cook or how to make healthy eating sustainable.

By joining the Nourishing Meals® community, you’ll gain more than just meal plans—you’ll gain a support system that empowers you to take control of your health, one meal at a time. Imagine feeling confident that every meal is fueling your body with healing, whole foods rather than leaving you feeling depleted. Take the first step in supporting your health goals by starting your 7-day free trial today.