Simple Meal Planning Guide: Practical Resource for Healthy Eating

Looking for nutritious meals that are fast and easy to prepare? You’re in the right place. This simple meal planning guide will give you the tools and inspo to create balanced, nourishing meals. Best of all, they require minimal effort! In turn, you’ll save time (and stress) throughout the week. Whether you’re juggling multiple work responsibilities, a busy mom with little ones, or you’re simply looking to streamline your dinner routine, this guide is for you.

P.s. My Ultimate Protein Guide is now available! With protein as the focal point, this guide covers it all—how much protein you need, animal vs. plant-based sources, how to choose the best protein bars, and so much more. Grab your copy here. Plus, it includes 30 (brand new) protein-rich recipes to spark creativity in the kitchen.

Shrimp skewers_simple meal planning guide

Why Meal Planning is Worth the Effort

Meal planning isn’t just for those who enjoy cooking (or for that matter, experienced cooks!). It’s a powerful tool for anyone trying to eat healthy while managing a full schedule. By planning your meals ahead of time, you can:

Save time: No more second-guessing what’s for dinner. You’ll have a plan ready, which means less time in the kitchen and more time allotted elsewhere.
Reduce stress: No more last-minute scrambles for dinner or indecisive moments in front of the fridge.
Support healthy eating: Knowing what you’re going to eat helps you make intentional choices that nourish your body.
Save money: Sticking to a meal plan helps prevent impulse buys and reduces food waste.

The Basics of a Balanced Meal

A balanced meal comprises four key components: protein, non-starchy veggies, starchy carbs, and healthy fats. Below is a quick breakdown.

Protein

Protein: It’s the foundation of every meal. Protein is the most satiating macronutrient, meaning it keeps you full (longer), supports muscle health, and stabilizes blood sugar. Examples—poultry, fish, beef, edamame, eggs, cottage, cheese, lentils. Aim for 4-6oz (or 1/2-1 cup) of protein.

Non-Starchy Vegetables

Non-starchy veggies: These provide essential vitamins, minerals, and fiber. Examples—broccoli, spinach, bell peppers, zucchini, cauliflower, mushrooms, tomatoes, artichokes, and asparagus. Aim to fill half of your plate with non-starchy produce! The more the merrier.

Starchy Carbs

Starchy carbs: For energy and satisfaction. Ideally, these are whole or very minimally processed. Examples—sweet potatoes, beets, quinoa, brown rice, whole wheat pasta, and oats.

Depending on your health goals, activity level, where you’re at in your menstrual cycle, and any potential metabolic conditions, your carb needs will vary. For instance, if you’re more active (or in your luteal phase), your body might crave and utilize more carbs. Conversely, if you’re managing a condition like insulin resistance or focusing on fat loss, you might opt for smaller portions of complex carbs.

Healthy Fats

Healthy fats: Crucial for brain function, hormone production, and satiety. Examples—avocado, olive oil, nuts, seeds, nut butter, full-fat cheese, egg yolks, and tahini.

Eggs-and-smoked-salmon-toast_simple meal planning guide

Fridge and Pantry Staples for Quick Meals

To make meal planning even simpler, keep these versatile staples on hand. They’re perfect for when you need a quick meal or are short on time!

Proteins: Greek yogurt, cottage cheese, tinned fish (salmon, sardines, tuna, etc.), canned pinto beans, canned lentils, frozen ground beef or venison, frozen chicken nuggets, frozen veggie burgers (aim for burgers with 10+ grams protein), frozen edamame, deli meat, chicken sausages, eggs, smoked salmon, and tempeh. Don’t forget high-quality protein powder counts, too.
Vegetables: Pre-washed salad greens, frozen veggies (like broccoli or cauliflower rice), cherry tomatoes, canned artichokes, canned hearts of palm, bell peppers, carrots, and zucchini.
Carbs: Steel-cut oats, microwaveable brown rice, grain-free tortillas, quinoa, egg noodles, sweet potatoes, bananas, sprouted grain or sourdough bread (keep frozen), etc.
Fats: Olive oil, jarred olives, tahini, nuts (like almonds or walnuts), seeds (like chia or flaxseed), avocados, and nut butter.
Extras: Hummus, sauerkraut, high-protein pasta (like this or this), and high-fiber cereal.

Template for Meal Planning

Ready to get started? Meal planning in a notes app—or by hand— is a simple and flexible way to stay organized. Here’s how you can effectively do it in both formats:

1. Meal Planning in the Notes App

Create a Dedicated Note: Start by creating a new note titled “Meal Plan for [Week/Date]” in your iPhone Notes app. You can do this on your computer or iPhone, and it will sync across devices.
Outline Days of the Week: List the days of the week (I.e. Monday through Sunday) and create a section for each day. Leave space under each day to write down your meals (breakfast, lunch, dinner, and snacks).
List Meal Categories: Under each day, add categories for meals (breakfast, lunch, dinner, snacks). You can create bullet points or headings to make it easy to scan.
Add Recipes or Links: Include the names of recipes you plan to use or even paste links to online recipes directly in your note for quick reference.
Make a Grocery List: At the bottom or in a separate note, create a grocery list based on your meal plan. This helps ensure you have all the ingredients needed for the week.
Use Checkboxes: The Notes app has a checkbox feature—use this for your grocery list to easily check off items as you shop.
Copy and Paste for Future Use: If you create a meal plan that works well, you can duplicate or copy it for future weeks, saving time.

2. Meal Planning by Hand

Get a Notebook or Planner: Choose a dedicated meal planning notebook (like this or this) for meal plans.
Draw a Weekly Layout: On a new page, draw a table or grid with the days of the week across the top and meal categories (breakfast, lunch, dinner, snacks) down the side.
Fill in Your Meals: Write down your planned meals for each day in the corresponding sections.
Create a Grocery List: On the next page, jot down all the ingredients you’ll need for the week’s meals. You can organize this by sections (produce, dairy, grains, etc.) for a more streamlined shopping experience.
Highlight or Mark Important Notes: Use colored pens, highlighters, or sticky notes for any special reminders, such as meals that need to be prepped in advance or if certain ingredients are on sale.
Post It Somewhere Visible: Keep your handwritten meal plan somewhere you’ll see it often, like on the fridge or kitchen counter, to stay on track.

Tips for Both Methods

Keep It Simple: Start with meals you’re familiar with to ease into the habit of meal planning.
Plan for Flexibility: Include a “leftovers” or “easy meal” day to account for unexpected events or lack of time.
Check Your Pantry First: Look at what you already have to minimize waste and reduce grocery costs.
Reuse and Rotate: Reuse favorite meal plans or rotate through a few different weekly plans to avoid decision fatigue.

Weekly Meal Planner

If you’d rather download and print your meal planner, feel free to use this one below! I would suggest printing them in bulk and setting a specific time/date on your calendar to fill it out—for most, that will be a Saturday or Sunday. Scroll through Instagram, Pinterest, or flip through your favorite cookbooks to garner inspiration.

7-Day High-Protein Meal Plan

Here’s a simple 7-day meal plan with easy-to-prepare, high-protein breakfasts, lunches, and dinners. Each meal follows a balanced meal structure:

Day 1:

Breakfast: Greek yogurt bowl (add a scoop of protein powder for extra protein) fresh berries, chia seeds, flaxseed, and a sprinkle of nuts (like walnuts) or coconut flakes.
Lunch: Grilled chicken breast with roasted sweet potatoes, sautéed spinach, and a drizzle of olive oil. Meal prep the chicken ahead of time!
Dinner: Air-fried salmon with microwavable brown rice, steamed broccoli, and sliced avocado.

Day 2:

Breakfast: Whip up a quick scramble using eggs or egg whites, mixed with sautéed spinach, tomatoes, mushrooms, and bell peppers. Serve with a side of toast with ghee and fruit. For extra protein, warm up a few breakfast sausages or fry turkey bacon.
Lunch: Chickpea salad with cherry tomatoes, cucumber, feta cheese, and olive oil-lemon dressing over mixed greens. For extra protein, add a big scoop of cottage cheese on top. Meal prep this ahead of time.
Dinner: Warm salad bowl with spinach, sauteed ground turkey/venison (or tofu), roasted carrots, goat cheese, roasted red bell peppers (jarred), and olive oil.

Day 3:

Breakfast: Combine rolled oats, flaxseed, chia seeds, and a scoop of your favorite protein powder with milk or a plant-based alternative (I love flax milk!). Let it sit overnight, and in the morning, add a big spoonful of Greek yogurt, frozen berries, and a drizzle of tahini.
Lunch: High-protein egg salad on a bed of baby greens with Siete tortilla chips and string cheese.
Dinner: Leftover ground turkey/venison with cauliflower rice and a side of steamed green beans.

Day 4:

Breakfast: Savory chickpea flour pancakes (also known as socca) topped with mashed avocado, sliced tomatoes, and a poached egg. For more protein, enjoy with a side of breakfast sausages or turkey bacon. You can meal prep the socca ahead of time.
Lunch: Smoked salmon with cream cheese, arugula, and whole-grain toast (or high-fiber bagel) with a sprinkle of pumpkin seeds and a drizzle of olive oil.
Dinner: Grilled shrimp tacos on flour tortillas with slaw, pickled onions, and a cilantro lime crema.

Day 5:

Breakfast: Pair cottage cheese with chia seeds, fresh fruit (like berries or sliced pear), high-protein granola, and a dash of cinnamon.
Lunch: Snack plate with deli turkey, cheddar cheese, sliced bell peppers, cherry tomatoes, cucumber, and Siete tortilla chips.
Dinner: Sheet pan sausage and veggies.

Day 6:

Breakfast: Blend a scoop of protein powder with a handful of spinach, frozen mango, Greek yogurt, a tablespoon of nut butter, chia seeds, and flax milk.
Lunch: Falafel bowl with quinoa, shredded carrots, cucumbers, tzatziki, and fresh herbs. Any store-bought falafel (refrigerated or frozen) will work!
Dinner: Lettuce-wrapped ground beef burgers (or plant-based alternative) with any toppings and a side of roasted carrots.

Day 7:

Breakfast: Spread mashed avocado or cream cheese on toast (or seedy crackers), and top with micro greens/sprouts, hard-boiled eggs, pickled onions, and hot honey.
Lunch: Snack plate with deli turkey, cheddar cheese, sliced bell peppers, cherry tomatoes, cucumber, and Siete tortilla chips.
Dinner: Veggie-loaded pasta with marinara sauce, sautéed zucchini, mushrooms, and a side of baked (or air-fried) chicken.

Love sauces, dips, and condiments? These are my favorite low-sugar dips and spreads.

mushroom pasta_simple meal planning guide

Tips for Simplifying Meal Planning

By following this simple meal planning guide, you can create delicious, nutritious meals without spending a lot of time or effort. The goal is to keep things straightforward and flexible, so you’re more likely to stick with it. Happy planning! Don’t forget the power of batch cooking/prepping (dedicate an hour or two each week to prepare grains, roast veggies, and cook proteins), double up your portions (cook once, eat twice), and utilize pre-chopped frozen veggies to minimize prep time.