Meal planning gets a bad rap for being too hard, but here’s the truth: it actually saves you time, money, and energy. What looks like extra effort upfront pays off in fewer last-minute decisions, less waste, and meals that actually make you feel good.

In simple terms, meal planning just means deciding ahead of time what you’ll eat for the week so your groceries, prep, and nutrition all line up. It’s the opposite of winging it, and the research backs it up.

The evidence is clear: meal planning works

Studies show that meal planning is linked to:

• lower odds of being overweight【2】
• better adherence to nutrition guidelines and higher food variety【2】
• greater fruit and vegetable intake (and lower BMI)【3】
• improved weight-loss outcomes – people who plan their meals more often lose more weight【4】
• less household food waste – yes, planning helps the planet too【1】

Put simply, the people who plan, thrive.

Why it matters

When you plan your meals, you’re not just organising your week – you’re setting yourself up for better habits.

You’re less likely to:

• skip meals or grab convenience foods
• overspend at the supermarket
• waste food that goes uneaten

And more likely to:

• eat balanced, nutrient-dense meals
• hit your protein and fibre goals
• actually enjoy what you eat

That’s why I built my Meal Plan Bundle – to make planning feel easy and flexible, not rigid or boring. It’s designed so you can spend less time deciding what to eat and more time actually eating well.

How to start meal planning without losing your mind

1. Pick your base meals first. Start with dinners – they anchor your week.
2. Plan around your schedule. Busy day? Go for a 15-minute meal or leftovers.
3. Double up recipes. Future-you will thank you when lunch is already sorted.
4. Keep a “go-to” list. A short list of favourite meals makes planning a breeze.
5. Don’t aim for perfection. Some nights will still be take away, and that’s fine.

The bottom line

Meal planning isn’t about rigid control; it’s about removing chaos. It’s one of the simplest, most effective steps you can take toward eating better, feeling better, and actually sticking to your goals.

Start small. Plan three dinners this week, then watch what happens.

Grab the Meal Plan Bundle – it includes ready-made templates, recipes, and shopping lists to make your next grocery trip and week effortless.

References

1. Brunstrom, J. M. (2014). Mind over platter: Pre-meal planning and the control of meal size in humans. International Journal of Obesity (2005), 38(Suppl 1), S9–S12. https://doi.org/10.1038/ijo.2014.83
2. Ducrot, P., Méjean, C., Aroumougame, V., Ibanez, G., Allès, B., Kesse-Guyot, E., Hercberg, S., & Péneau, S. (2017). Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults. The International Journal of Behavioral Nutrition and Physical Activity, 14, 12. https://doi.org/10.1186/s12966-017-0461-7
3. Hanson, A. J., Kattelmann, K. K., McCormack, L. A., Zhou, W., Brown, O. N., Horacek, T. M., Shelnutt, K. P., Kidd, T., Opoku-Acheampong, A., Franzen-Castle, L. D., Olfert, M. D., & Colby, S. E. (2019). Cooking and Meal Planning as Predictors of Fruit and Vegetable Intake and BMI in First-Year College Students. International Journal of Environmental Research and Public Health, 16(14), 2462. https://doi.org/10.3390/ijerph16142462
4. Hayes, J. F., Balantekin, K. N., Fitzsimmons-Craft, E. E., Jackson, J. J., Ridolfi, D. R., Boeger, H. S., Welch, R. R., & Wilfley, D. E. (2020). Greater Average Meal Planning Frequency Predicts Greater Weight Loss Outcomes in a Worksite-Based Behavioral Weight Loss Program. Annals of Behavioral Medicine: A Publication of the Society of Behavioral Medicine, 55(1), 14–23. https://doi.org/10.1093/abm/kaaa021