What we’ll cover:

• What is meal planning?
• Benefits of meal planning
• How to make meal planning a habit
• Overcoming challenges on a tight budget
• Example meal plan and shopping list

Meal planning is a simple yet powerful way to take control of your eating habits. Whether your goal is to lose weight, boost your energy, or feel healthier, planning your meals ahead of time can help you succeed. Even if you’re working with a tight budget, meal planning can save you money and make healthy eating more affordable.

What is meal planning?

Meal planning means deciding what you will eat in advance, usually for a week. This includes listing the ingredients you’ll need, choosing recipes, and preparing food where possible. It helps you stay organised and avoid last-minute stress over what to cook.

Benefits of meal planning

Meal planning offers many benefits:

• Saves time: You’ll spend less time deciding what to eat and can batch-cook meals for the week.
• Reduces stress: Knowing your meals are sorted removes the daily pressure of deciding on the spot.
• Encourages healthy eating: Planning ahead makes it easier to stick to nutritious meals instead of reaching for less healthy options when you’re tired or busy.
• Controls portions: Pre-planned meals help you avoid overeating and make portion control simpler.
• Saves money: With a shopping list, you’ll only buy what you need, reducing food waste and avoiding impulse buys.
• Adds variety: Planning ensures you include a mix of foods, which helps you enjoy meals and get the nutrients your body needs.

How to start meal planning

Getting started can feel overwhelming, but it doesn’t have to be perfect. Here are some tips:

1. Start small: Plan meals for just a few days or one meal per day to begin with. Build up as you get used to it.
2. Set aside planning time: Choose a day—like Sunday morning with a cup of tea—to plan your week’s meals.
3. Write a menu: List out breakfast, lunch, dinner, and snacks. Having a visual guide keeps you on track.
4. Batch-cook meals: Cook bigger portions of foods like soups, stews, and roasted vegetables. Store them for easy access during the week.
5. Use a shopping list: Write down everything you need for the week. Stick to the list to save time and money.
6. Store food properly: Use good-quality containers and label meals with the date so you know when they were made.
7. Be flexible: Life happens! It’s okay to adjust your plan if things don’t go as expected.

Overcoming challenges on a tight budget

Meal planning can feel challenging if you’re working with limited resources. Here are some ways to make it more affordable and manageable:

1. Choose budget-friendly ingredients:
   • Use staples like lentils, beans, rice, oats, and frozen vegetables.
   • Look for tinned options like tomatoes, tuna, or beans—they’re affordable and last longer.
2. Buy in bulk:
   • If possible, buy items like grains, pasta, or dried beans in larger quantities—they’re often cheaper this way.
   • Share bulk purchases with friends or family if storage space is tight.
3. Cook simple meals:
   • Focus on meals with fewer ingredients that still pack in nutrients, like soups, stews, or stir-fries.
   • Choose recipes that use similar ingredients to reduce costs.
4. Shop smart:
   • Check for discounts or reduced-price items, especially fresh produce nearing its sell-by date.
   • Shop at local markets or budget-friendly stores where possible.
5. Use what you have:
   • Plan meals around ingredients you already have at home to cut down on waste.
   • Get creative with leftovers to make them stretch further.
6. Prep with care:
   • Freeze extra portions of cooked meals for days when you’re short on time.
   • Invest in good storage bags or containers to keep food fresh longer.

Example meal plan

Monday:

Meal 1: Greek yoghurt, nuts, seeds, banana, almond butter

Meal 2: Grilled chicken, quinoa, and steamed broccoli

Tuesday:

Meal 1: Mushroom and spinach omelette with cheddar cheese

Meal 2: Salmon with roasted sweet potatoes, roasted tomatoes and spinach

Wednesday:

Meal 1: Greek yoghurt, nuts, seeds, frozen berries, peanut butter

Meal 2: Stir-fried tofu with wild rice and veggies

Thursday:

Meal 1: Scrambled eggs with spinach and feta

Meal 2: Turkey chilli with Kidney beans

Friday:

Meal 1: Avocado on wholemeal pita with poached eggs and tomatoes

Meal 2: Lentil curry with cauliflower rice

Shopping List:

• Avocados
• Almond butter
• Broccoli
• Cauliflower
• Cheddar cheese
• Cherry tomatoes
• Chicken
• Coconut milk
• Curry spices
• Eggs
• Feta
• Frozen berries
• Greek yoghurt
• Ground turkey
• Kidney beans
• Lentils
• Mushrooms
• Nuts
• Peanut butter
• Quinoa
• Salmon
• Seeds
• Spices
• Spinach
• Sweet potatoes
• Tofu
• Tomatoes
• Wholemeal pitas
• Wild rice

Optimising your meal plan

• Balance your meals: Aim to include protein, healthy fats, and fibre to keep you energised.
• Reuse ingredients: Plan meals that share similar ingredients, like lentils or rice, to cut costs.
• Plan for leftovers: Cook extra portions so you have ready-made meals for busier days.
• Use your In-App support: Use Explore to find new recipes, check your food lists and personal nutrition plan for guidance. 

Meal planning doesn’t have to be expensive or complicated. By focusing on simple, affordable meals and shopping smartly, you can save money, reduce stress, and support your health. Start small, be flexible, and build a routine that works for you and your budget.