Meal planning doesn’t have to be complicated and will save you money, calories, and time.

1. MEAL PLANNING MADE EASY
Save time and money while reducing calories

2. BLUF
Meal planning doesn’t have to be
complicated and will save you money,
calories, and time.

3. The most important way to help
eliminate food waste is to create a
weekly meal plan.
This can sound overwhelming to
many people but let me show you
an easy approach to this by
breaking it down by meals.

4. FIRST…BREAKFAST!
This is usually an easy
meal to plan since most
of us are eating on the
run or at our desks.

5. How much morning
prep time do you
want?
If the answer is zero,
then you need to prep
your daily breakfasts
on Sunday.
FIRST…BREAKFAST!

6. We are usually okay with eating the same thing
every day for our morning meal.
This could be oatmeal, yogurt, an apple, or a
McMuffin.
Please don’t eat the McMuffin.
Instead make your own breakfast sandwiches that
you can heat up each morning.
FIRST…BREAKFAST!

7. SECOND…DINNER AKA SUPPER!
This is where the fun is!

8. Select the recipes you want to make for
the week.
SECOND…DINNER AKA SUPPER!

9. For instance, let’s say you want to
make burritos on Monday.
Then on Thursday, you can plan to
make quesadillas using all the
same ingredients.
SECOND…DINNER AKA SUPPER!

10. Or maybe you are going to make
a pot roast on Sunday with veggies.
Well on Wednesday you can
have roast beef sandwiches with a
salad.
SECOND…DINNER AKA SUPPER!

11. You are limiting the number of
ingredients purchased with this
technique…saving you money and
decision making time on what to cook.
SECOND…DINNER AKA SUPPER!

12. I recommend focusing on a
combination of meat or legumes, fruit,
veggies and grains.
Leave the extra calories of breads and
pastas out if possible.
SECOND…DINNER AKA SUPPER!

13. You will need to buy enough to feed
you and your company for all of the
meals plus enough to have lunch the
next day.
This may sound like a lot but it really
isn’t.
SECOND…DINNER AKA SUPPER!

14. This is a good time to evaluate how
much you are actually eating!
SECOND…DINNER AKA SUPPER!

15. You will need to find recipes that you
would like to make and oh yeah…don’t
forget to check what you have on hand
before hitting the store.
You may need other ingredients to cook
up the recipes of your choice.
SECOND…DINNER AKA SUPPER!

16. THIRD…LUNCH!
When I talk about meal planning for your
daily lunch, I am not talking about going
to lunch with your coworkers every day.
Nope…that is not good for your budget
nor your waistline.

17. Lunch is often easier to plan because
leftovers from the night before are a great
choice.
You simply box up a portion as you clean up
after dinner.
Just don’t forget to grab it in the morning.
THIRD…LUNCH!

18. Make a wrap out of that roast beef and
have a side of fresh fruit or make a taco
bowl that layers all those Mexican
ingredients into one giant dish.
Do you see what I am doing here???
THIRD…LUNCH!

19. Lunch can be as
easy as you want
to make it.
THIRD…LUNCH!

20. Yes, I do include snacks in my meal
planning.
If I don’t have something healthy laying
around then I am going to eat junk.
FOURTH…SNACKS!

21. Of course, fruit and veggies are always
the best choices but that is just not for
everyone.
Keep it simple like…
FOURTH…SNACKS!

22. Scoop of peanut butter
Dried fruit
Granola bar
FOURTH…SNACKS!
Kombucha drink
5 Minute Popcorn

23. Decide what you want
as your daily snacks
and add that to your
meal plan.
FOURTH…SNACKS!

24. FINALLY…DESSERT!
Okay so I love my evening sweets.
I try to keep it at baked apples, a banana,
or something else healthy but every once
in awhile I want chocolate!

25. Figure out what you
want when that
sweet tooth starts
screaming at you
and have it on hand.
FINALLY…DESSERT!

26. Just remember that this is a
starting point.
You cannot get into a good meal
planning routine if you don’t at
least start!

27. That’s it! This is really all there
is to meal planning.
I create my list on Saturday
mornings, hit the grocery store,
and then meal prep on
Sundays.

28. Do I always stick to my meal plan?
Um no! But I do try.

29. Life happens and some days just
don’t go as planned.
That’s okay though.
Push that meal out a day and
next time you only need to plan
for six days instead of seven.

30. Lessons Learned
Adjust your meal plan to your dietary
restrictions, financial budget and health
goals just by tweaking the ingredients
you choose to use.