When it comes to living a healthy lifestyle, a little planning goes a long way! Meal planning and preparation can save you time, money, and stress, while decrease food waste and minimize those last minute, “What should I eat!?” moments. From choosing weekly menus to prepping ingredients and keeping the freezer stocked, here are a few tips and tricks to help you feel prepared for a week of healthy eating! 

Plan Your Weekly Meals: This can be as simple as setting a schedule of meals for the week or choosing a few main ingredients that you would like to use during week. Shopping for specific recipes is a great way to save time and money. 

Pre-Cut Ingredients: Instead of simply putting your groceries away, take some time to wash and prep certain food items. Fruits and vegetables can be pre-cut for easy snacking or use in recipes. Staple items like carrots, celery, and onion can be diced for use in soups, salads, or side dishes. 


Cook Ahead: Set aside thirty minutes each week to cook a batch of rice, quinoa, or beans that you can use during the week. The same goes for vegetables. Having cooked vegetables on hand for use at breakfast, lunch, and dinner is a great way to sneak vegetables into each meal.  


DIY Salad Dressing: Making your own salad dressing is as easy as olive oil, vinegar, and a touch of mustard shaken together in your favorite jar! Most store-bought salad dressings have added sugar and sodium so the simple swap of making this on your own is great for your overall health! 

Pre-package Snacks: Even snacks can be planned and prepped!  Healthy snack options can be pre-portioned and stashed in all the right places such as your bag, car, and pantry.  Nuts, trail mix, dried fruit, and healthy muffins are great for on the go! 

Click here for some easy ways to get started! 


Great recipes for your menu planning toolbox: 

Egg Muffins  

Turkey Tortilla Soup 

Farro and Broccoli Salad 


By: Michele DiCristofaro MS, RD, LDN