Meal Planning for Beginners: Start with These Simple Steps

The Daily “What’s for Dinner!?” Panic

Let me guess – you’re tired of staring blankly into your fridge at 6 PM wondering what on earth you’re going to feed yourself or your family. I’ve been there too! That daily dinner scramble is exhausting, and it usually ends with takeout or something thrown together that doesn’t quite hit the spot.

That’s exactly why I fell in love with meal planning. And trust me, if this formerly chaotic cook can master meal planning, you absolutely can too!

What Exactly IS Meal Planning (And Why Should You Care)?

Before we dive into the how-to, let’s talk about what meal planning actually is. At its simplest, meal planning is deciding in advance what you’ll eat for a set period. That’s it! No complicated systems required (unless you want them).

Here’s why it’s worth your time:

• You’ll save money by reducing food waste and impulse purchases (goodbye, random artichoke hearts I bought with no plan!)
• You’ll eat healthier because intentional choices beat hangry decisions every time
• You’ll save massive amounts of time by shopping efficiently and cooking strategically
• You’ll reduce daily stress when that “what’s for dinner?” question is already answered

Start Here: 5 Simple Steps for Beginner Meal Planners

1. Start Small (Seriously!)

Don’t try to plan two weeks of elaborate meals right away – you’ll burn out fast! Begin with just planning 3-4 dinners for the upcoming week. I started with just planning Monday through Thursday dinners – which always incorporate at least one night for leftovers – which gave me structure while still allowing flexibility for weekend social plans.

2. Take Inventory Before Planning

Before making a meal plan, check what you already have! Open your fridge, freezer, and pantry and note what needs to be used up. Found half a bag of spinach and some chicken breasts? That’s already the foundation for a meal or two!

This simple habit has saved me from the shame of finding wilted vegetables in the back of my produce drawer more times than I can count.

3. Create a Simple Planning Template

You don’t need a fancy system – a simple template will do! Try this basic framework for each day:

• Main protein
• Vegetable/side
• Starch/grain (if desired)

For example: Monday might be baked chicken (protein) with roasted broccoli (vegetable) and rice (starch).

I keep my meal plan visible on our family command center whiteboard so everyone knows what to expect.

4. Build in Flexibility with Theme Nights

One of my favorite tricks is creating theme nights instead of specific recipes. This gives structure while allowing flexibility based on what’s on sale or what you’re in the mood for:

• Meatless Monday
• Taco Tuesday
• Pasta Wednesday
• Stir-Fry Thursday
• Pizza Friday

Within each theme, you can vary what you make based on what you have or what sounds good!

5. Start a “Family Favorites” List

Keep a running list of meals that work well for your household. When you’re stuck for ideas, this becomes your personalized “menu” of tried-and-true options.

My family favorites list lives in the family command center – and my kids love adding new favorites to it. Currently has about 15 reliable meals we all enjoy. When I’m planning and feel uninspired, I just pick from this list!

Common Pitfalls (That I’ve Definitely Fallen Into)

• Planning too many new recipes at once – Stick to mostly familiar foods with maybe one new recipe per week
• Not accounting for leftovers – Build “leftover nights” into your plan
• Creating overly complicated meals – Simple can be delicious and is much more sustainable
• Forgetting to check your calendar – Plan quick meals for busy nights and save the more involved cooking for when you have time

The Next Level: Batch Cooking and Prep

Once you’ve got basic meal planning down, try prepping multiple meals at once. When I’m chopping onions for Tuesday’s stir fry, I’ll chop extra for Thursday’s chili. This “cook once, eat twice” approach is a game-changer for busy weeknights!

Some easy prep-ahead ideas:

• Wash and chop vegetables for multiple meals
• Cook a large batch of a protein to use in different ways
• Make double batches and freeze half for future meals

Start Your Meal Planning Journey Today!

Remember, meal planning isn’t about perfection – it’s about creating a system that works for YOUR life. Start small, be flexible, and build habits gradually.

I’d love to know – what’s your biggest meal planning challenge? Are you ready to give these simple steps a try this week? Your future self (especially your future hangry self at 6 PM on a Wednesday) will thank you!

Happy planning!