Meal Planning Made Simple
Do you ever find yourself struggling to figure out what to eat at the last minute? Or maybe you set health goals but struggle to stay consistent with your meals? You’re not alone—many of my clients come to me with this barrier and claiming they find it difficult to maintain a steady eating pattern, especially when life gets busy.
Meal planning doesn’t have to be complicated! A little bit of preparation can make eating balanced, nourishing meals much easier. Whether you want to improve your energy, support digestion, or simply reduce the stress of meal decisions, having a plan can help. Today, we’ll cover why meal planning is important, simple strategies to make it work for you, and easy meal ideas—including time-saving sheet pan meals.
“If you fail to plan, you are planning to fail”
Why Meal Planning Matters
Eating regularly and intentionally is key to feeling your best. When we don’t have a plan, we’re more likely to:
Skip meals or go long periods without eating, leading to energy crashes or overeating at the end of the day.
Make last-minute food choices that don’t align with our goals.
Rely on takeout or ultra-processed foods out of convenience.
Planning ahead can help you:
Stay consistent with balanced meals.
Reduce stress around food decisions.
Save money by avoiding unnecessary food purchases.
If you’re new to meal planning, start small! Here are some simple, sustainable strategies:
1. Plan Just a Few Days at a Time
A full week of meals can feel overwhelming. Instead, start by planning 2-3 days ahead. This makes meal planning feel more manageable and flexible. For some of my clients, I even recommend starting with just one dinner and making enough for leftovers the next day. That way, you already have two meals planned for the week with minimal effort.
2. Follow the Plate Method
Not sure what to cook? Keep it simple by following a balanced plate most days:
Half plate veggies – roasted, steamed, or fresh.
Quarter plate carbs – whole grains, potatoes, or beans.
Quarter plate protein – tofu, tempeh, eggs, legumes, fish, or chicken.
3. Batch Prep Key Ingredients
Instead of cooking full meals in advance, prep staple ingredients to mix and match. For example:
Roast a tray of vegetables.
Cook a batch of quinoa or brown rice.
Prepare a protein source like lentils, chickpeas, or baked tofu or chicken.
4. Use a ‘Meal Template’ Approach
Having a meal structure can simplify planning. Try:
Grain Bowl Mondays – Quinoa + roasted veggies + chicken + tahini dressing.
Stir-Fry Tuesdays – Tofu + broccoli + brown rice + soy sauce.
Sheet Pan Wednesdays – One-pan roasted meal.
One-Pan Meals: A Game-Changer for Easy, Nutritious Dinners
If you don’t love cooking or hate doing dishes, one-pan meals will be your best friend. These meals are quick, require minimal cleanup, and can be customized to your taste.
Here are a few easy sheet pan meal ideas to try:
Mediterranean Chickpea & Veggie Sheet Pan
- Toss canned chickpeas, zucchini, cherry tomatoes, and bell peppers with olive oil, garlic, and oregano.
- Roast at 400°F for 25 minutes.
- Serve with whole-grain pita or quinoa.
Tofu & Rainbow Veggies
- Cube extra-firm tofu and mix with broccoli, carrots, and sweet potatoes.
- Drizzle with sesame oil, soy sauce, and ginger.
- Bake at 375°F for 30 minutes.
Miso-Glazed Salmon & Brussels Sprouts
- Coat salmon fillets with miso, honey, and sesame oil.
- Roast with Brussels sprouts and sliced red onion at 400°F for 20 minutes.
Other Meal Planning Time-Savers
Slow Cooker & Instant Pot Meals – Great for batch-cooking soups, stews, and curries.
Pre-Chopped or Frozen Vegetables – Saves time while keeping meals nutritious.
Theme Nights – Taco Tuesdays, Stir-Fry Fridays, etc., to simplify meal decisions.
Final Thoughts
Meal planning isn’t about being perfect—it’s about creating a system that makes eating well easier for you. Start with one small step, like planning just a couple of dinners or prepping a few ingredients in advance. Over time, these habits will become second nature, helping you stay consistent with your health goals without added stress.
To make things even easier, download my free meal planning template here!
