Written by: Allison Ditmer

It's Tuesday night, you just got home from work or running the kids to practice, and the most pressing question on everyone's mind is..."What's for dinner?"

How many times do you or your family ask this question?

Every week, there are multiple meals you have to consider as you prepare your shopping list and eventually make it to the grocery store.

Love it or hate it, meal planning is unavoidable. The problem when you don't plan meals is that fast food usually wins out. And we can generally agree that this is not good for our bodies or wallets.

But there are ways to embrace meal planning and a healthier lifestyle when you're busy. Are you ready to learn a simpler approach to how you plan for healthier meals?

Let's get to it!

The Rule of 3

The Rule of 3 empowers you to look at nutrition in a simple way, helping you embrace a healthy habit and create meal plans that make healthy eating in your life easier. And that's the goal, right?

You know you need to eat healthy, but often it can feel complicated.

• What do you buy?

What recipes do you follow?

How do you stay consistent with planning ahead?

The Rule of 3 ebook helps lay all that out for you.

Learn how to...

• Enjoy 3 balanced meals a day.
• Choose 3 foods from each essential category at the grocery (proteins, fats, vegetables, fruits, and grains/starches).
• Simplify your approach to meal planning, meal prep, and mindful eating (3 things) for long-term success.

But now, let's get into meal planning and what to consider.

Understanding the Importance of Meal Planning

Meal planning has several positive side effects you can't ignore.

Benefits of Meal Planning

Having a plan for weekly meals can first eliminate some unwanted stress. I don't know about you, but when I have a hungry family and no plan, that's a problem—and a stressful one. No one wants to deal with hangry kids or a hangry mom.

Meal planning also helps you save time.

Focusing your attention once a week on what you'll make to eat will save you multiple moments of spiraling into"So what do I make?" If you don't mind eating leftovers, you can also cook in bulk, which makes it easy to reheat on the go.

When you can plan nutritious meals ahead of time, you can embrace healthier eating by incorporating proteins, vegetables, fruits, and whole grains into your diet.

And let's not forget about saving money.

When planning your meals for the week ahead, you can avoid last-minute drive-thrus or ordering takeout. You can spend so much money eating out all the time, but the good news is you can avoid this with a plan.

Creating Your Own Meal Plans

Before you start researching recipes and creating your grocery shopping list, consider a few things.

Assessing Your Needs and Preferences

Be honest with yourself about dietary restrictions and preferences. If you're embracing Veganuary, you'll want to focus on more vegan-friendly meals.

Think about your schedule. Which nights are your busiest?

For example, I have a son who plays multiple sports. So, certain nights throughout the week are going to be crazier than others. On those nights, I need to plan on something fast to cook or resort to heating up leftovers from the previous meal.

I'm sure you also have favorite meals you like to eat regularly you want to fit into the calendar. Be sure to include them in your menu planning.

It's also important to consider your food budget and how much you want to spend on each grocery trip.

Planning Your Meals

Here's where the weekly menu starts to take shape.

Step 1: Review Your Calendar

Don't pick time-consuming recipes on those nights you're short on time. Make it easy. Canned tuna can be a great go-to meal in a hurry. But you've got to have it on hand.

Our GoodeHealth Superfood Shakes with two scoops of powder can also be a meal replacement option if you're crunched for time.

Use a meal planning app like Paprika, Mealime, or meal planning worksheets in our 24-page E-book, The Rule of 3, to stay organized.

Also, leave room for spontaneity. Friends may reach out for an impromptu dinner on Friday, or one meal you made may be carried over to a few nights. Having some flexibility in your meal-planning calendar can feel freeing so you don't feel tied to it.

Step 2: Choose Recipes for Meal Ideas

As mentioned earlier, you'll want to select recipes that fit your diet.

For busier nights, consider stir-fries. You can prep the vegetables and throw them into a skillet with your protein. Alternatively, plan on cooking a larger meal the night before so you have enough for two nights.

Another meal planning hack when thinking of meal ideas is to spot recipes with similar ingredients. This helps you save money by buying in bulk and eliminating extra food waste.

But make sure to include a variety of meals to keep things interesting.

For example, in one week's time, I may do ground turkey tacos one night and use the leftover lettuce for a salad with grilled chicken the next. It's great to spot recipes that use some of the same ingredients, so you have to buy less per trip.

Also, you may want to consider 8-10 recipe options in one week. Why? If certain foods are on sale, you can use those recipes for the week instead of paying full price for specific ingredients.

Grocery Shopping and Meal Prep for Weekly Meal Plans

Now, you can make shopping easier or schedule your grocery delivery because you've been intentional about knowing what recipes you want to make.

Making a Grocery List

Your meal plan is the guide to your grocery list.

First, check your pantry staples and what you already have in the fridge before purchasing anything. This will help you avoid buying what you don't need and wasting money.

You can also use digital coupons and cashback apps to save.

Meal Prep Strategies

Double the recipe and freeze a casserole for dinner in the future.

It's also helpful to meal prep on a day in the week with a lighter schedule or do it on the weekends when you have more time. Sunday afternoons can be a good for getting ahead.

Chop some vegetables and store them in the fridge with damp paper towels. This way, they're easy to grab while you're cooking, and you spend less time pulling out the cutting board to prep ingredients during the week.

You can also go with recipes that use a slow cooker or Instant Pot for easy meal prep and cooking.

Healthy Meal Planning Can Save Money and Time

When you purposely approach meal planning, it can make your life much easier.

Stress-Free Weeknight Dinners with a Meal Plan

Who doesn't want to enjoy a stress-free weeknight dinner? I mean..."Yes, please!" Tuesday nights with no dinner plan is no good for anyone.

Purposeful meal planning makes sense.

It reduces stress, taking the guesswork out of what you will eat. Not to mention, based on your recipe, it can be a really healthy option for your brain and body.

And, of course, there's no denying the savings of time and money when you're purchasing all the ingredients ahead of time (and hopefully on sale) to make a delicious meal.

As we say in our Rule of 3 E-book, "It's not about perfection but finding a rhythm that works for you."

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