This document provides an overview of meal planning, including defining meal planning and related terms. It discusses factors to consider when planning meals like nutrition, budget, and occasion. The document also outlines the steps to follow in meal planning, examples of different meal types, and advantages and disadvantages of meal planning. It recommends planning balanced meals and considering dietary preferences, time, and budget when doing so.

1. MEAL PLANNING FOR STARTERS
BY: THATHO MANTS’ALI
I AM A 3RD YEAR STUDENT AT LESOTHO COLLEGE OF EDUCATION

2. TABLE OF CONTENT
 Definition of meal planning.
 Definition of terms in relation to meal planning
 Different courses of meal.
 Factors to consider when planning meals.
 Steps to follow in meal planning.
 Examples of meals and their definitions.
 Advantages and disadvantages of meal planning
 Recommendations
 Summary
 References

3. What is meal planning?
Meal planning is the process which involves choosing the
meals individual will eat over a set period of time, for
example, deciding what your are going to eat for breakfast,
lunch, brunch, supper and dinner. When planning meals, it is
important that all the nutrients required by the body are
included in correct portions.

4. DEFINITION OF THE TERMS
 Balanced diet; is a diet that contains all nutrients that individual
needs in a correct amount.
 Diet; is food eaten by individual everyday for example special
diet such as slimming diet.
 Menu; is the list of dishes/foods that make up a meal.
 Dish; is a food stuff after preparation.
 Meal; is a different types of foods/dishes that are served in a
particular time.
 Course; is a specific set of food items that are served together
during a meal, all at the same time.
 A one-course meal; it consists of the main course only.
 A two-course meal; it might consists of the starter followed by
the main course or the main course followed by the sweet course.
 A three-course meal; it consists of the starter course, the main
course and the sweet course.

5. DIFFERENT COURSES OF A MEAL
First course; it is known as starter or
appetizer, it is a light course which
should arouse the appetite by providing
refreshing and interesting flavours and
being presented attractively in small
portions. It is served before the main
course.
For example; it can consist of tomato
soup and brown toast and drink.

6. THE MAIN COURSE
The main course; it contains the main dish
which has in it the foods which are the
most important sources of protein in the
meal. It supplies most nutrients needed .
For example; grilled chicken, boiled rice,
fried spinach, mixed veg salad and orange
juice.

7. THE SWEET COURSE
The sweet course; is the course which
is eaten after the main course. It
consists of either a cold dessert served
with biscuits or cream or fruit salad.

8. TYPES OF MEALS AND THEIR DEINITIONS
Breakfast; this is the first meal of the day
and it is important that it is not left out as it
provides the body with an intake of
nutrients needed for the day.
Example of the breakfast meal can be;
brown bread, eggs, strawberry and coffee.

9. Brunch; is the combination of breakfast and
lunch, typically eaten later in the morning or
early afternoon.
Example of brunch meal can be; fried eggs,
brown bread, tea and fruits.
BRUNCH

10. LUNCH AND SUPPER
Lunch and Supper; they both often two-
course meals, lunch being served at midday
and supper in the evening.
Examples of lunch or supper can be; main
course of fried chicken, rice, mixed veg
salads, cream and drinks and sweet course
dessert.

11. Dinner is often a three-course meal; it is
a main meal of the day and it is served
either at midday or in the evening
depending on the daily routine of the
family.
Example of dinner meal can be; starter
of bread and soup, main course of
grilled chicken, rice and green salads
and sweet course of dessert and drink.
DINNER

12. FACTORS TO CONSIDER IN A MEAL PLANNING
 The meal should be well balanced diet.
 Consider the different nutritional needs for individuals
according to their ages, sex, state of health and occupation.
 The type of occasion will also influence the meals that you plan.
 The money available will influence the choice of foods that can
be bought, whatever the occasion.
 The time available will determine the cooking methods that can
be used.
 Type of foods will determine the choice of dishes which can be
cooked.
 The season also influence the choice of food, for example;
choose warm food in cold weather.
 Type of shops available will determine the foods that can be
purchased and the variety of textures, colours and flavours.

13. STEPS TO FOLLOW IN MEAL PLANNING
 Look at your calendar; the calendar will help you to
see if ever you have the dinner dates, any work meals
or happy hours to plan around.
 Check your freezer; doing this helps you avoid buying
stuff you already have.
 Choose recipes; discuss meals with your partner or
anyone your cooking for and choose recipes you all
enjoy in the family.
 Plug the recipes; write in the meals you plan to eat on
the day or time you want to eat.
 Make a grocery list; look at the ingredients of the
recipes you chose and write them.
 Go shopping; you have your plan, you have your list,
it is time to shop.

14. ADVANTAGES OF MEAL PLANNING
• Meal planning makes healthier choices.
• It saves money and time grocery shopping
• It helps you to get meals on the table faster and with less
stress.
• It reduces food waste by only buying what you need and
will use.
• It helps you stay on track as it has list of groceries that will
guides you when shopping.

15. DISADVANTAGES OF MEAL PLANNING
 Meal planning is time consuming, creating meal plan and
shopping for ingredients can take time.
 It may lead to the boredom; when eating pre-planned meals
become monotonous.
 Lack of flexibility; meal planning requires sticking on the
plan.

16. RECOMMENDATIONS
I recommend that people should plan their meals in order for
them to eat balanced diet. It is very important to eat a balanced
diet to avoid malnutrition. Meal planning also help save time
and money, reduce food waste, support healthier eating habits
that promote good health.

17. SUMMARY
Meal planning involves organizing and preparing meals in advance,
considering factors like dietary preferences, time and budget. It has
advantages such as saving money and time but may lack flexibility.
Breakfast, brunch, lunch, dinner and supper refer to different meals
throughout the day. Recommendations for meal planning include a
variety of nutritious foods and planning ahead.

18. LIST OF REFERENCES
1. “The beginner’s Guide to Meal Planning” by Verywell fit.
Available at: https: //www.verywellfit. Com/beginners -guide- to
meal-planning-3495557.
2. “Meal Planning 101: A Beginner’s Guide to Meal Prep” by
Healthline. Available at:
https://www.healthline.com/nutrition/meal-planning-10
3. “7-day Meal Plan: Quick & Easy Recipes for Delicious Meals”
by Eatingwell. Available at:
https://www.eatingwell.com/article/289566/7-day-meal-plan-
quick-easy-recipes-for-delicious-meals/
4. “Meal Prep Recipes for Weight Loss” by Foodie Finds. Available
at: https://fitfoodiefinds.com/category/meal-prep/