1 Meal Planning: The Key to Eating Healthy and Saving Time

meal Planning

Are you tired of wondering what to cook for dinner every night? Are you frustrated with throwing out food that has gone bad before you had a chance to use it? Do you want to eat healthier but don’t know where to start? If you answered yes to any of these questions, then meal planning is the solution for you!

Meal planning is the process of organizing your meals for the week ahead of time. It involves selecting recipes, making a shopping list, and prepping ingredients in advance. By doing so, you can save time, money, and reduce food waste. Additionally, meal planning can help you eat healthier, as you have more control over the ingredients you use and the portion sizes you consume.

In this blog post, we will explore the benefits of meal planning, provide tips on how to get started, and share some delicious recipes to inspire your meal planning journey.

Benefits of Meal Planning

  1. Saves Time and Money

Meal planning can save you both time and money. By planning your meals in advance, you can avoid the stress of last-minute meal decisions and reduce the likelihood of ordering takeout or eating out. Additionally, when you plan your meals, you can create a shopping list and buy only the items you need, which can help you save money on groceries.

  1. Reduces Food Waste

When you plan your meals, you can buy only the ingredients you need, which can help reduce food waste. You can also plan to use leftovers from one meal in another meal, which can help stretch your food budget and reduce food waste.

  1. Helps You Eat Healthier

Meal planning can help you eat healthier by giving you more control over the ingredients you use and the portion sizes you consume. When you plan your meals, you can choose recipes that are nutritious and balanced, and you can also plan to include a variety of fruits and vegetables in your meals.

How to Get Started with Meal Planning

  1. Set a Goal

Before you start meal planning, it’s important to set a goal. This could be to eat healthier, save time, or reduce food waste. Having a goal in mind can help you stay motivated and focused on the benefits of meal planning.

  1. Choose Your Recipes

Once you have a goal in mind, it’s time to choose your recipes. Look for recipes that are healthy, easy to make, and use ingredients that you already have on hand. You can also search for recipes online or in cookbooks for inspiration.

  1. Make a Shopping List

After you have chosen your recipes, make a shopping list. This list should include all of the ingredients you will need to make your meals for the week. Be sure to check your pantry and fridge to see what you already have on hand, so you don’t buy unnecessary items.

  1. Prep Ingredients in Advance

Once you have your ingredients, prep them in advance. This could mean chopping vegetables, marinating meat, or cooking grains. By prepping ingredients in advance, you can save time during the week and make meal prep easier.

  1. Schedule Your Meals

Finally, schedule your meals for the week. Decide which meals you will make on which days, and plan to use leftovers in other meals. This can help you save time and reduce food waste.

Delicious Recipes to Inspire Your Meal Planning

  1. One-Pan Lemon Herb Chicken and Asparagus

This recipe is easy to make and requires only one pan, which means less clean-up! It’s also healthy and delicious.


  • 4 chicken breasts
  • 1 pound asparagus
  • 2 lemons
  • 1 tablespoon dried oregano
  • 1 tablespoon dried thyme
  • Salt and pepper
  • Olive oil


  1. Preheat your oven to 400 degrees F.
  2. In a bowl, mix together the oregano, thyme, salt, and pepper.
  3. Place the chicken breasts on a baking sheet and season with the herb mixture.
  4. Cut the asparagus into 2-inch pieces and place around the chicken on the baking sheet.
  5. Slice the lemons and place on top of the chicken and asparagus.
  6. Drizzle with olive oil.
  7. Bake for 25-30 minutes, or until the chicken is cooked through.
  8. Quinoa Salad with Roasted Vegetables

This recipe is packed with nutrients and flavor, and it’s perfect for meal prep because it can be eaten cold.


  • 1 cup quinoa
  • 2 cups vegetable broth
  • 1 red pepper
  • 1 yellow pepper
  • 1 zucchini
  • 1 red onion
  • 1 tablespoon olive oil
  • Salt and pepper
  • 1/4 cup chopped parsley
  • 1/4 cup chopped mint
  • Juice of 1 lemon


  1. Preheat your oven to 400 degrees F.
  2. Cut the red pepper, yellow pepper, zucchini, and red onion into bite-sized pieces.
  3. Place the vegetables on a baking sheet and drizzle with olive oil.
  4. Season with salt and pepper and toss to coat.
  5. Roast the vegetables for 20-25 minutes, or until tender and slightly browned.
  6. In a pot, bring the vegetable broth to a boil.
  7. Add the quinoa and reduce the heat to low.
  8. Cover and simmer for 15-20 minutes, or until the quinoa is cooked through.
  9. In a bowl, mix together the cooked quinoa, roasted vegetables, parsley, mint, and lemon juice.
  10. Serve cold.
  11. Slow Cooker Chicken Chili

This recipe is perfect for a cozy night in, and it can also be frozen for future meals.


  • 2 pounds boneless, skinless chicken breasts
  • 2 cans black beans, drained and rinsed
  • 1 can corn, drained
  • 1 can diced tomatoes
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • 1/2 teaspoon paprika
  • Salt and pepper
  • 2 cups chicken broth


  1. In a slow cooker, combine the chicken breasts, black beans, corn, diced tomatoes, onion, garlic, chili powder, cumin, paprika, salt, and pepper.
  2. Pour in the chicken broth.
  3. Cover and cook on low for 6-8 hours, or until the chicken is cooked through and tender.
  4. Remove the chicken from the slow cooker and shred with a fork.
  5. Return the chicken to the slow cooker and stir to combine.
  6. Serve with toppings of your choice, such as shredded cheese, sour cream, and green onions.

In conclusion, meal planning is a game-changer for those looking to save time, money, and eat healthier. By setting a goal, choosing recipes, making a shopping list, prepping ingredients in advance, and scheduling your meals, you can make mealtime stress-free and enjoyable. Try out these delicious recipes to inspire your meal planning journey and take control of your health and well-being. Happy planning!

Finally, you can download this Meal Planning PDF from here

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