Meal Planning and Preparation Guide

Meal planning and prep can be a life saver and help you stay on track with healthy eating. Below is a step by step guide to get you started.

Shopping Plan - Organize a clear shopping plan to get all the necessary ingredients for the week, focusing on available resources, store options, and budget.

• Identify best shopping options for you, this may include:

  • Farmer's Markets

  • Online Vendors

  • Grocery stores

  • Discount stores

  • Food Pantries

  • Shopping clubs (e.g. CostCo, Sam's Club)

• Make a shopping list with all the necessary ingredients (including necessary items and the "nice-to-have" foods).

• Check in on pantry inventory and adjust plan based on what you have left in the pantry and new meal ideas.

• Budget strategies:

  • Review sales and coupons

  • Compare prices between stores

  • Understand budget-friendly swaps (e.g. generic brand)

Select - Select foods that fit into your health plan and budget. Consider choosing foods that can be stored for a longer time (especially if you need to plan meals on a tight budget). These foods can reduce the need for frequent shopping trips and help manage inventory effectively, while still ensuring nutritional value. Here are some practical tips for selecting long-lasting foods, along with storage considerations:

Opt for Long-Lasting Root Vegetables

• Some fresh produce can last for weeks or months if stored properly. These are great alternatives when fresh fruits and vegetables are not immediately available, or just to save extra shopping trips!

• Examples:

  • Potatoes: Store in a cool, dark place away from onions

  • Sweet potatoes: Last longer than regular potatoes

  • Carrots: Keep them in the fridge in a sealed container

  • Onions and garlic: Can last for weeks if stored in a cool, dry place

Focus on Shelf-Stable Foods

• Shelf-stable foods have a long shelf life and don't require refrigeration. These are great for stocking up and can help provide a steady food supply. Focus on how to choose healthier versions of these foods.

• Examples: rinse foods to reduce sodium, choose canned fruits in juice not syrup

Choose Frozen Foods

• Store frozen food in airtight packaging to prevent freezer burn.

• Label frozen items with the date of purchase to ensure proper rotation.

• Keep in the freezer at 0 degrees F (-18 degrees C) or lower for optimal preservation.

Prepare - Make a good tasting meal from food that is available.

Key focus: Adapt recipes to align with health goals.

Experiment with recipes:

• Written & Unwritten: Explore family recipes or create new ones based on what ingredients you have available.

• Example: Swap high-sodium ingredients for lower-sodium alternatives.

Why this is important: Builds confidence and creativity and builds ability to modify any dish to make it healthier

Eat - Demonstrate self-awareness of the need to personally balance food intake. This includes knowing foods to include for good health and appropriate portion size and frequency.

• Understand your personal nutrition needs

• Demonstrate self-awareness and mindful eating (food journaling can help with this)

• When possible, eat together with others, whether family, friends, or colleagues

• Acknowledge the cultural and emotional aspects of food

• Find a "food buddy"

• Reflect on progress

• Cultivate a non-judgmental approach including acknowledging your food choices and decisions without shame