Easy Meal Planning Tips

Written By Maria Rumeo-Lisi, RD CDE
Tip #1: Eat with the Plate Method
Meal planning should be easy! Start by thinking about what your plate should look like (see image below). Remember, not every meal needs to look the same. As long as you incorporate at least three food groups and make half of your meal portions come from vegetables and fruits (half your plate), then you are on the right track. For example, 1 cup of oatmeal + 3/4 cup yogurt + 2 cups of blueberries and strawberries is considered a meal.
Tip #2: Include Variety and Moderation
Aim for three meals per day (and/or snacks). Each meal should include at least three food groups. This is the key to optimal nutrition and health. The food groups are vegetables & fruits, grain products, meat & alternatives, and milk & alternatives. Remember to include a variety of different foods from these groups.
Tip #3: Plan out Your Meals in Advance
Once you have your meals planned out for the week, create a grocery list! This makes shopping for foods easier, prevents you from choosing foods that may not be a healthy choice, and helps you stay within budget. If you have any leftovers, re-use them in other dishes or freeze them for later.
For more information on meal planning tips and recipes, visit Canada’s Food Guide website.
Happy meal planning!