Meal Planning 101: 8 Tips for a Balanced Diet

A healthy diet is crucial for staying well, and eating a mix of nutrient-rich foods is essential for keeping your body in good shape.

But putting this into practice can be tricky. With work, school, childcare, and all the other daily responsibilities, finding time to cook balanced meals can feel like a challenge. After a busy day, cooking or even grocery shopping might seem like too much effort—especially with the convenience of takeout and delivery.

If you often find yourself staring into an empty fridge wondering, “What’s for dinner?”, meal planning could be your solution. Meal planning means organizing and preparing your meals ahead of time, which takes the stress out of figuring out what to cook each day. It’s also a great way to manage chronic conditions like type 2 diabetes or heart disease. Whether you’re cooking for yourself, your partner, or your whole family, planning your meals in advance can help you make better food choices and stick to your nutrition goals. Here are some tips for creating a healthy, balanced meal plan:

1. Start small

If you’re new to meal planning, it might feel a bit overwhelming at first. But just like with any new habit, it’s best to start small. Instead of overhauling your entire diet or cooking routine all at once, try making a few gradual changes. Look at your current habits—if you often eat out or get takeout, start by planning a couple of meals or snacks for the week. If you already cook some of the time, try scheduling your meals in advance instead of deciding what to make at the last minute. Over time, these small changes will become part of your routine, and you can build on them as you go.

2. Focus on your macros

When you’re planning your meals for the week, it’s crucial to include foods from the main nutrient groups, especially macronutrients. These are the nutrients your body needs in large amounts: carbohydrates, fats, and proteins. They give you the energy you need to stay healthy and function well.

While most foods have these nutrients, not all sources are equally healthy. For example, processed foods might have carbs and proteins but also come with extra sugar and sodium that aren’t great for you. Instead, aim to fill your diet with fruits, veggies, whole grains, legumes, and minimally processed foods.

For protein, it’s best to go for minimally processed options like plant-based proteins, lean meats, and sustainably sourced seafood. Hard-boiled eggs are convenient—just cook a bunch, keep them in the fridge, and grab one when you’re hungry. Tofu can be sliced and baked, and chicken breast can be pre-cooked and chopped for easy meal additions. Legumes are also a good protein source, but watch your portion sizes.

To get a better idea of how much of each nutrient you should be eating, check out the U.S. Government’s MyPlate resource.

3. Keep your pantry stocked

It’s easy to let your diet slip when you don’t have any food ready at home. You might end up grabbing fast food or other quick but less healthy options. To prevent this, try keeping some shelf-stable staples on hand. Foods like brown rice, quinoa, lentils, beans, and mixed nuts are not only nutritious but also versatile and can be bought in bulk.

“Meal prep can seem overwhelming if you’ve never done it before, so start simple,” suggests Patel. “Make sure your fridge and pantry are stocked with the basics. Focus on whole foods like fiber-rich veggies, protein, healthy fats, and starches. With these on hand, you can easily whip up a variety of meals that keep you satisfied and full of energy all day.”

4. Pre-cut and pre-wash your fruits and veggies

When life gets hectic, it’s tempting to grab processed snacks and microwave meals that require no effort. To make healthier choices easier, try prepping fruits and veggies in advance so you have nutritious options ready when you’re in a hurry.

“Having a variety of colorful, pre-washed, and cut veggies can be a real lifesaver,” says Patel. “Carrot sticks, cucumbers, celery, and broccoli are all high in fiber, hydrating, and packed with antioxidants. You can keep them raw, roast them with a little oil, steam them, or even spiralize them into pasta or salad. Having pre-cooked butternut squash and sweet potatoes on hand is also great for when you need a bit more starch.”

5. Watch your portion sizes

When you’re putting together a meal plan, it’s not just about what you eat but also how much of it you eat. A balanced meal includes a mix of different foods, so try not to focus too much on one type of food. Whether you want to cut back on sugar or increase your protein intake, figuring out the right portion sizes can help you get all the nutrients you need.

“Portion sizes can be tricky, but they’re key to a balanced meal,” says Patel. “If you’re unsure, it might be worth getting some measuring cups or a food scale to see what the right serving sizes look like. For example, nuts can be a great snack, but it’s best to eat them in moderation. You could pre-portion ¼ cup of nuts into reusable bags or containers to help you avoid eating too much.”

6. Eat what’s in season

“If you’re feeling overwhelmed, just remember that eating foods that are locally grown and in season is usually the best approach,” says Patel. Research shows that fruits and veggies are more nutrient-rich when they’re in season. For example, a study found that broccoli has more vitamin C when it’s harvested during its peak season compared to when it’s grown out of season. This is because seasonal foods can grow naturally and reach their full potential without extra chemicals.

“Checking out local farmers’ markets can be a fun way to see what’s in season,” Patel adds. “Plus, it’s a great excuse to get some fresh air and squeeze in a few extra steps while you’re at it!”

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7. Consider using a planner or tracker

Staying organized is a key part of sticking to a meal plan. Using a meal journal or tracker can really help you keep tabs on your progress and make healthier food choices. “Tracking what you eat can show you unhealthy patterns, habits, and triggers,” says Patel. “This way, you can adjust your eating habits and see how different foods affect your body.”

For example, with a tool like MyFitnessPal Premium, you can easily track your food and exercise, set nutrition goals, and use a food diary to understand your eating habits. It even lets you scan barcodes, log foods and recipes, and access nutritionist-approved recipes and meal plans. This helps you tweak and adjust your food plan in real time to meet your changing health needs.

Remember, everyone’s health journey is unique, so it’s a good idea to talk to your healthcare provider before using any new health or wellness tools. They can help you decide if tools like food diaries or trackers will benefit you and support your health goals.

8. Know that moderation is key

One reason many people struggle with meal planning is that they think they have to give up all their favorite sugary and salty snacks. But eating healthier doesn’t mean you have to cut out everything you enjoy! The key is moderation. While you shouldn’t rely too much on processed, sugary, or fatty snacks, it’s perfectly fine to indulge every now and then. The same goes for dining out or ordering in—allow yourself a break once in a while, as long as you’re still aiming for a healthier overall diet.

Got more questions about meal planning? Our primary care team is here to help. At One Medical, we offer personalized care to fit your unique health goals. Sign up today to book a same or next-day appointment, either in person or via video, through our app.