Creating your first meal plan will be challenging, but it will eventually become second nature and a part of your routine. You'll be able to address your personal nutrition goals with meals you find delicious and fulfilling. Depending upon your health and nutrition needs, your customized meal plan can be loose or very structured. If you are uncertain about what foods you require for optimal health, consult with a dietitian for guidelines fitting your age, gender and current health status.
Step 1
Create a table with eight rows and five columns. In the first column, leave the top space blank, and write the days of the week in the remaining seven spaces. In the first row, leave the first space blank and head each of the remaining columns as follows: Breakfast, Lunch, Dinner and Snacks.
Step 2
Have a second blank piece of paper on which to write your shopping list once your meal plan is complete.
Step 3
Consider your overall nutritional needs, as well as those of your family, as you prepare to create your meal plan. Many resources online or in your public library can help you determine how much protein, vitamins, minerals and calories you need to consume daily to keep your body healthy.
Step 4
Consult cookbooks or your personal recipe collection for meals you and your family already enjoy as well as new recipes that spark your interest and incorporate healthful foods. The Weight-control Information Network suggests including your family in your meal planning.
Step 5
Fill out your meal planning table with the meals you've chosen. Keep your work schedule and planned activities in mind and choose simpler meals for busy nights.
Step 6
Make your shopping list based on your menu plan. Take inventory of your pantry for seasonings, spices and basic ingredients to ensure your shopping list is complete.
Things You'll Need
- Computer
- Word processing program
- Pen
- Paper
- Cookbooks
- Sticky notes
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