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Tips For Planning Meals For the Week

Plan, Shop, Pack, Repeat: Your Healthy Fall Food Plan

We are pumped to share one of our fave stories from Self here on FitSugar!
This week a lot of kids will be starting the new school year. Summer is a time when we let go of our schedules but the fall seems to inspire everyone to get back into their daily routines — especially food routines.

By this point a lot of people are happy to wave goodbye to summer and say hello to fall. The summer is full of fun but sometimes we are left feeling tired and off schedule. When school starts back up we have to be more disciplined with our time both at work and at home. Now is a great time to adopt a new food routine. Having a routine will save you time and money plus it will improve your nutritional intake. Here is what I suggest we all try to do as we roll into the fall . . .

  1. On Friday, print out a blank one-month calendar on your lunch break.
  2. On your commute home that day, roughly plan out your week of food intake (in your head if you are driving and on the paper if you are riding). Pick three breakfasts, three lunches and five dinners you want to make/eat this week and write them into the days of that week.

Learn the rest of the healthy routine.

  1. Based on your meals, make out a grocery list on Saturday morning while you drink your coffee and shop for items you need at a convenient time that weekend.
  2. Spend one hour on the day you shop, roughly prepping some of the items you bought. You can wash and cut your produce. You can pack snacks for the week so they are Grab & Go. You can make a salad and use it during the week. Even doing something as simple as grouping the items you need for each meal saves a little time during the week!
  3. Use your lunch break or other downtime the next week to find a couple new recipes online to incorporate into the following week's food plan. When you have a recipe you don't have to come up with an idea, the thinking is done for you. An easy way to get new recipes is to sign up for a recipe newsletter — they'll be delivered right to your inbox!
  4. Don't give up on the routine! Sometimes you won't be able to make and eat every meal you planned to have but don't give up. Try to eat at home when possible. Eating out may save a little time but it's expensive and it's definitely not as good for you. If you fall off the routine just start it up the next week. Keep your calendar on the fridge as a friendly reminder.

The key to having a food plan and sticking to it is thinking about it ahead of the time. The plan won't work if you leave all of the work until Sunday night. Just do a little bit during the week and you'll be on your way to a healthier and much less chaotic Fall!


Hungry for more information on working out and eating right? Read these stories at

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guavajelly guavajelly 6 years
love this post! consistency is key to success
caroline_1 caroline_1 6 years
why only 3 breakfasts and lunches, but 5 dinners? I eat breakfast and lunch every day...
bellakaoru bellakaoru 6 years
I follow a plan like this and I find it really helpful. Taking the time on the weekend to make my lunches for the week really saves time, money, and calories!
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