Meal Planning Basics

You've committed to a change. You've just received your nutrition plan or sample meal plan for the first week. You are ready to do this thing and become a healthier version of yourself. Well done! As you get more comfortable with the general way of eating that the author of your meal plan has recommended, you want to start branching out and adding in more variety, so let's talk about meal planning to those daily goals.

For a plan with macronutrient goals:

This is a process that can be done using free food tracking apps (like Cronometer or MyFitnessPal), a spreadsheet, or a pad and paper if you're up for doing some math.

My strategy for meal planning goes like this:

1. Start with any non-negotiable food items (like my morning coffee), put those into my tracker as a placeholder

2. Begin filling in my daily plan with an eye toward my primary goal or the goal that I know is hardest for me to hit (Am I trying to hit a minimum protein number? Am I trying to keep carbs below a certain number? Am I trying to keep fats below a certain number?), using mostly single macro building block foods (examples below).

3. Start with your meals, then add in snacks to fill in the smaller gaps.

Note, if you plan to do batch meal prep, or to pack meals to work through the week, be sure to choose foods that you realistically have time and energy to prepare in advance, and that you'll actually eat when you open your lunch box. If you are traveling, eating out frequently, or have an active social life that includes eating together with friends and family, there will be a post just for that coming soon.

Use reasonable portion sizes for each meal/snack that help you feel satisfied but not uncomfortable. Portion size is what you actually eat; it may be different from the serving size on your nutrition label. Serving size on a nutrition label is simply a reference point to communicate nutrition information. It is not a guide for how much someone should or shouldn't eat. Eat less or more of the food as it fits into your plan, and be sure to set yourself up for success by distributing food relatively evenly throughout your day.

For a plan that's structured more as general guidance or a sample meal plan:

Some nutrition plan authors would rather provide general guidance than specific macronutrient goals. With a plan like this, you can use their sample meal plan more as a road map than as a set of rules and easily make swaps for more affordable options or options that suit your flavor preferences within the same macronutrient categories. For example, if your meal plan suggests boneless skinless chicken breast but pork tenderloin works better for you, make the swap. If you have access to canned tuna for now and need to stretch pennies for the last week of the month, eat the canned tuna.

Building block food examples:

Food tends to be eaten as a mixture of macronutrients, and when you think of ingredients as building blocks, you can find the balance that works to hit your goals. Here are some examples to get you started; if you're a more visual person, refer to the diagram below (and if you're ready for some more detailed ideas, click on the macro or combination you're looking for to take you to a food idea/recipe page for that category).

• Protein: boneless skinless chicken or turkey breast, pork tenderloin, 93% lean (or higher if you can find it) ground turkey or beef, egg whites, canned tuna or chicken breast, shellfish (without breading or buttery sauces), lean fish (most white-fleshed varieties)

• Protein+Carbs: Beans, lentils, quinoa, nonfat dairy, egg noodles, most pasta

• Carbs: Rice, potatoes, sweet potatoes, fruit, vegetables, popcorn (air-popped), oatmeal (plain), dried fruit, sugary drinks and candy

• Carbs+Fats: Avocado, chocolate, buttered popcorn, ice cream, coconut milk, most plant-based milk alternatives

• Fats: Avocado oil, grapeseed oil, canola oil, butter, shortening, olive oil, plant-based buttery spreads

• Protein+Fats: Whole eggs, fattier cuts of meat, cheese

• Protein+Fats+Carbs: peanut butter and nut butters, seeds and nuts, pastries, pizza

• Light on Macros, Heavy on Micronutrients (vitamins/minerals): vegetables and fruits

Protein

Carbs

Fat

Carbs+Fat

Protein+Fat

Protein+Carbs

P+C+F