Guide
Healthy meal planning: a simple starting point
Healthy meal planning works best when it fits the way you already eat. Instead of a rigid diet, start from the meals you enjoy and build a routine you can repeat every week.
Start with the meals you actually eat
List the five or six dinners you already cook and enjoy. These become the backbone of your week, so planning feels familiar rather than restrictive.
Plan by slot, not by day
Decide how many breakfasts, lunches, dinners and snacks you need, then fill those slots. It keeps planning flexible when your week shifts.
Balance the plate
Aim for a protein, a vegetable and a starch or grain in most meals. It's a practical rule of thumb rather than a calorie target.
Keep a shortlist for busy nights
Two or three 15-minute meals stop a busy evening from derailing the plan entirely.
Put this into practice
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General nutrition and planning information only — not medical advice.