How to Schedule Meals: 13 Steps (2024)

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Last Updated: December 2, 2021References

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   Create a menu. Make a list of the items you'll need from the grocery store and decide which recipes you'll make for lunch and dinner. You are less likely to spend money on fast food or convenience meals if you have a plan.^[1]

   • Having a menu of all the foods you can cook helps.

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   Plan meals based on times. Consider the advantages of maintaining your energy levels at a steady rate throughout the day instead than consuming meals in large chunks. You may improve your digestive health while preventing cardiovascular disease, type 2 diabetes, and obesity by planning your meals and snacks and eating a nutritious diet.^[2]

   • 7am: Oatmeal with fresh fruit or an omelet with spinach for breakfast
   • 9:30am: Apple slices or low-fat yogurt as a snack (unsweetened)
   • 12pm: Salmon with brown rice and broccoli for lunch
   • 3pm: Nuts that have not been salted for another snack
   • 6pm: Chicken breast, whole grain noodles, sliced tomato, and spinach for dinner

   See Also

   What Are the Healthiest Times to Eat Meals?How To Eat 6 Meals A Day [Without Gaining Weight] - The White Coat TrainerMeal Prep For Beginners: How, What, and Why? | 2 Meal DayWhen To Switch Puppy To 2 Meals A Day? Puppy Feeding Tips - Better Doggy

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   Use MyPlate.gov to plan out your meals. The USDA's Center for Nutrition Policy and Promotion's current nutrition guide, MyPlate, is a free, graphic displaying a place setting with a plate and glass organized into five food groups. Fruits, vegetables, grains, protein, and dairy products are the five food groups highlighted on MyPlate.<refhttps://www.myplate.gov/myplate-plan</ref>

   • MyPlate is typically used by children, but can be used by ages 12-23.
   • The MyPlate for Older Adults is to encourage older Americans to maintain a healthy eating pattern that is supplemented by physical activity.

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   Plan your meals around what's on sale at the time. Look through store flyers, newspaper inserts, and internet coupon sites. You might be surprised by the fantastic deals that are available. Just make sure to buy and plan for foods that you will actually eat to avoid wasting food.^[3]

   • Look for sales in the grocery store circular. Pick up the sales list as you walk into the store. Check your list against the circular to see if there is any overlap. You should also think about whether you can make simple substitutions in your recipes for items that are on sale.^[4]

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   Examine the contents of your pantry, refrigerator, and freezer. Examine the expiry dates of the foods and ingredients you already own. Which ones must you use up? Look for recipes that incorporate those foods and ingredients.^[5]

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   Learn what foods your family enjoys. Encourage your family to share their favorite foods and contribute to menu planning. This way, you can keep an eye out for your favorite ingredients and foods when they go on sale, cook things you will all enjoy, and waste less food. You can even plan a weekly get-together where everyone in your household chooses recipes together. Instead of viewing this as a chore, consider it a fun way to discover new foods and dishes.^[6]

   • Remember to include at least a few days of previously cooked recipes each week.
   • Don't plan on trying out a new recipe every day for a week.

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   Make sure you have the essentials in your pantry. If you're going to be cooking a lot, there are a few things you should always have on hand. Keep an eye on these items to see if you're running low. If you're in the store and you can't remember if you've run out, go ahead and buy it. Some essentials may include:^[7]

   • White and red wine vinegars, as well as olive oil.
   • Salt and pepper.
   • Stock made from chicken or vegetables.
   • Rice, pasta, and noodles, as well as beans and lentils, are all options.
   • Tomatoes from a can.
   • Honey, maple syrup, or agave syrup are examples of natural sweeteners.
   • Coconut milk in a can.

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   Eat grains more often. Whole grains are seen as a gift from nature. They're not only a wonderful source of fiber, protein, and carbohydrates, but they're also quite inexpensive, especially when bought in quantity.^[8]

   • Rice, pasta, barley, and couscous are all affordable grains that may be utilized in a variety of dishes.

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   At least one vegetarian meal should be planned each week. Legumes (beans, lentils, and dried peas), eggs, tofu, peanut butter, and tinned fish are also inexpensive sources of protein.^[9]

   • Here are a few delicious meatless meal ideas: Sweet Chili Tofu Stir-fry, Black Bean Couscous Salad, and Egg Bhurji.

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   Recipes that require a special ingredient should be avoided. Some recipes require a special ingredient that you may not have on hand. What is the cost of that ingredient? Is it available in a small or large package? Can it be used in other recipes before it spoils? If you are only going to use an ingredient once, it may not be worth the money to purchase it. ^[10]

   • Leave out the ingredient or try the recipe with an ingredient you already have on hand. It's fun to experiment while cooking, and you might surprise yourself with the end result.

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   Make plans to use up leftovers. Consider how you can make use of leftovers. If you're making roast chicken with rice and vegetables for supper on Sunday, make chicken sandwiches for lunch on Monday. On Tuesday, make a chicken soup with the rest of the chicken and any leftover vegetables and rice.^[11]

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   Make extras.Don't throw away a large bunch of carrots or celery. Make an extra large pot of soup to use it all up. Make two batches of lasagna instead of one if ground beef is on sale. Serve one batch for dinner and freeze the other in meal-sized portions for later.^[12]

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   Make your meals more colorful by adding variety. You're probably aware that eating more fruits and vegetables can provide your body with vitamins and minerals that are necessary for good health. But more than that, you must have variety! That is, not everything has to be "green."^[13]

   • Color pigments in vegetables and fruits are powerful antioxidants and vitamins that can help fuel our bodies and our fitness regimen. When we vary our diet, we provide our bodies with vitamins that we might not get if we only ate spinach, broccoli, and asparagus.

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   See Also

   When to Switch Your Puppy to 2 Meals a Day: Deciphering the Right Time | New Dog Tips

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