Meal planning can help save money and help you reach your nutritional goals. TIP: Check out our Meal Planning Toolkit to help you get started.
Be prepared
- Write down meal and snack ideas. For recipe ideas, check out: The Heart and Stroke Foundation and Unlockfood
- Start small by planning 2-3 meals per week.
- Make a grocery list.
- Check your pantry and fridge for foods that need to be used before they expire.
- Try including one meatless meal per week.
Go shopping
- Avoid shopping on an empty stomach to avoid impulse buys.
- Try to stick to your shopping list.
- Buy frozen or canned fruits and vegetables- choose low-sodium if available. They are just as nutritious as fresh and easy to prepare to fill half your plate.
Start cooking
- Stick with your plan.
- Save time with meal prep. For example, precut your vegetables and fruits on the weekend so you have them ready for use in recipes throughout the week
- Love your leftovers- Prepare extra meal servings so that you can enjoy them multiple times throughout the week.
- If preparing individual meals, try portioning in individual containers.
- Involve friends or family in cooking- give everyone a job.
Enjoy your food
- Eat with others whenever possible.
- Take your time to eat and avoid distractions. This can help you make healthier choices and prevent overeating.