{"id":6370,"date":"2021-08-18T13:15:42","date_gmt":"2021-08-18T19:15:42","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=6370"},"modified":"2025-09-12T09:34:11","modified_gmt":"2025-09-12T15:34:11","slug":"meal-planning-for-absolute-beginners","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2021\/08\/18\/meal-planning-for-absolute-beginners\/","title":{"rendered":"Meal Planning for Absolute Beginners"},"content":{"rendered":"
<\/div>

Meal planning\u00a0works for weight loss<\/a> and can save you time and money so creating the menu for your meal plan is the most important first step.<\/p>\n

\"\"<\/a><\/p>\n

But if you\u2019re new to it all, you may not know\u00a0how<\/em>\u00a0to meal plan. Or, you may think it\u2019s only for super-organized people who alphabetize their spice racks.<\/p>\n

That\u2019s not the case at all.<\/p>\n

Learning how to create a meal plan is much easier than you think and can work for pretty much anyone.<\/p>\n

Here are some\u00a0tips for successful meal planning<\/a>\u00a0that can help get you started.<\/p>\n

This easy guide on how to meal plan will make you a meal plan expert in no time!<\/p>\n

1. Look at your lifestyle<\/h2>\n

\u201cThink about how meals fit into your current routine,\u201d says\u00a0Cara Harbstreet<\/a>, M.S., R.D., L.D. \u201cThis helps you gain clarity on your goals and expectations, as well as how you can make meal planning sustainable.\u201d<\/p>\n

Some reasons for meal planning are saving money, portion control (which also saves money), eating fewer processed foods, or simplifying meal-time decision-making when you\u2019re busy.<\/p>\n

Before starting a meal plan, be realistic about how much time you have to prep, cook, clean up, and go to the grocery store.<\/p>\n

You may choose to mix home-cooked meals and prepared foods.<\/p>\n

\"Meal<\/a><\/p>\n

2. Start with a week<\/h2>\n

\u201cIf you\u2019re new to meal planning, try tackling a shorter amount of time,\u201d says Harbstreet. \u201cA week is a good starting point.\u201d<\/p>\n

Thinking about how to meal plan for the week is doable for most people, but this doesn\u2019t mean you have to cook every day of the week.<\/p>\n

Sit down with a calendar, a notebook, a dry erase board, or even your computer and chart out the meals you typically eat each day, such as breakfast, lunch, dinner, and any snacks.<\/p>\n

Meal planning happens before you shop for groceries, so that you\u2019re not stuck with a bag of broccoli wilting in your crisper drawer.<\/p>\n

3. Fill in the blanks<\/h2>\n

\u201cNail down the basics, but stay flexible,\u201d says\u00a0Rachel Naar<\/a>, M.S., R.D., C.D.N. \u201cTry to plan meals with four components, a carb, a protein, a vegetable or fruit, and a fat.\u201d<\/p>\n

This is the hard part of how to make a meal plan, but it can also the fun part \u2014 think of it as a game of Tetris, but with food!<\/p>\n

Don\u2019t forget healthy snacks like a nutrient-dense\u00a0Shakeology smoothie<\/a>\u00a0or\u00a0energy bites<\/a>\u00a0to keep your stomach satisfied between meals.<\/p>\n

If you\u2019re stumped, go with a daily theme, like Meatless Monday, Taco Tuesday, or\u00a0Healthy Homemade Pizza<\/a>\u00a0Friday.<\/p>\n

\"Roasting<\/a><\/p>\n

4. Work your leftover magic<\/h2>\n

To save time, choose recipes you can slot in for dinner and lunch the next day, recommends Naar, or freeze portions to carry over into a meal plan for a different week.<\/p>\n

Another time-saving hack is choosing recipes with similar ingredients to cut down on meal prep and waste. Seasonal vegetables are also a good source of inspiration.<\/p>\n

\u201cChicken, salmon, rice, and quinoa are some solid staples,\u201d says Naar. \u201cBut also work variety into your meal plan.\u201d<\/p>\n

\"Meal<\/a><\/p>\n

5. Keep it simple<\/h2>\n

The goal of a meal plan is to help you shop wisely and plan ahead, not prove your culinary mastery, explains Naar.<\/p>\n

You don\u2019t need to create a weekly menu filled with complicated recipes.<\/p>\n

If a snack is a serving of nuts or some carrot sticks and hummus, write that down even if it seems simple or obvious.<\/p>\n

You\u2019ll also want to schedule meal prep into your meal plan.<\/p>\n

\u201cIt\u2019s really about what works for you,\u201d says Naar. \u201cIf you have time each day to make dinner, then do that. If you\u2019re busy all day and don\u2019t want to think about cooking, I would suggest batch cooking ahead of time.\u201d<\/p>\n

Making a double batch of your favorite dishes yields twice the deliciousness, but usually doesn\u2019t take twice the time. It\u2019s a win-win.<\/p>\n

6. Assemble your list<\/h2>\n

Once you\u2019ve narrowed down your meals, compile your list of ingredients.<\/p>\n

It\u2019s also a good time to make sure you have the right equipment for a recipe or enough food containers for the week.<\/p>\n

Check off what you already have in your pantry or fridge. Then shop online or head to the supermarket.<\/p>\n

To streamline in-person shops, group your list into produce, dried goods, meat and seafood, and frozen.<\/p>\n

Now that you know how to meal plan, you\u2019re ready to put that meal plan into action!<\/p>\n

From the Beachbody On Demand blog – Cemile Kavountzis<\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Meal planning\u00a0works for weight loss and can save you time and money so creating the menu for your meal plan is the most important first step. But if you\u2019re new to it all, you may not know\u00a0how\u00a0to meal plan. Or, you may think it\u2019s only for super-organized people who alphabetize their spice racks. That\u2019s not […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[918],"tags":[1984,771,751],"class_list":{"0":"post-6370","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-healthy-living-and-eating","7":"tag-how-to-meal-plan","8":"tag-meal-plan","9":"tag-meal-planning","10":"czr-hentry"},"yoast_head":"\nMeal Planning for Absolute Beginners - Fitness, Health & Longevity With Coach Rich Dafter<\/title>\n<meta name=\"description\" content=\"Meal planning\u00a0works for weight loss and can save you time and money so creating the menu for your meal plan is the most important first step.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, 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