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Meal planning made easy

Making a weekly meal plan will make your life a lot easier


Written by SpunOut | View this authors Twitter page and posted in health


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If you are looking to cook dinner after school or work during the week planning ahead makes it much easier. Small changes like planning what groceries you want to buy before going to the store, will help to save time and money. When putting your list together, remember balance and try to buy a combination of food. Healthy meal planning requires variety and sizing. Taking five minutes at the start of your week to do a list and proper shop means you won’t have to do a mini, mid-week shop and it’ll help reduce impulse buying. 

How to plan your meals for the week

When deciding what to make for dinner for the week keep these things in mind:

  • Fish, poultry, and beans are a healthier source of protein than red meats
  • Whole grains are better for you than refined grains (white grains)
  • Dairy is best limited to 1-2 servings a day (low-fat, skimmed, and 1% are healthier than whole dairy)
  • When comparing the nutrition facts on food products, remember to look for lower levels of saturated and trans fats -zero grams of trans fat is a good thing
  • Soft drinks are loaded with sugars and preservatives, and are best to be had sparingly       
  • Frozen veggies and fruits are not a bad thing, but check the labels - fruits frozen in their natural juices are better for you, and remember to check for added sugars

A guide to your weekly shop
Food shopping card for checking the fat, sugar and salt content of food.

Ideas for weekly dinners

  • Stews
  • Lasagne
  • Salads (keep in mind salads will be refrigerated and will not last as long!)
  • Marinated chicken or fish
  • Casserole
  • Homemade soups
  • Chili
  • Fish pie
  • Chicken Tikka Masala
  • Enchiladas
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Published Sep­tem­ber 11th2014
Last updated Sep­tem­ber 18th2018
Tags food meal planning healthhack
Can this be improved? Contact editor@spunout.ie if you have any suggestions for this article.

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