Written By Chinomso Faith Udeh

On 2 January 2023

Reviewed by Dr. Ifeyinwa Kanu

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Become a member of the Food System Sustainability Programme

Meal planning is the simple act of planning nutritious meals in advance. Meal planning is the single most effective way to save money and reduce your household’s environmental “food-print.” Meal planners make fewer grocery store trips, spend less money on food, waste far less food, eat healthier, and enjoy the peace of mind that comes with knowing what’s for dinner after a long, busy day while protecting your family from unhealthy last-minute meals.

One of the most significant advantages of meal planning is that it can help you become healthier. A good meal plan allows you to easily prepare the right type of food to meet your goals, whether you are trying to eat sustainably, lose weight, manage allergies, or control a health condition. A good meal plan is very helpful in managing the financial demand of your food related expenses without compromising on your nutritional and health requirements. 

Meal planning also provides insight to farmers on consumer’s preferences and demand, enabling them to plan the food items they grow while adopting more sustainable farming practices; a win-win for the farmer, consumer and the environment. 

BENEFITS OF MEAL PLANNING

LEARN PORTION CONTROL

You’ll be able to see how much you’re eating if you plan your own meals. This also keeps you from overeating at restaurants, where the portions are usually much larger than you should be eating.

EAT WELL

When you’re hungry and your blood sugar drops, you’re more likely to eat whatever you can get your hands on as soon as possible. Many unhealthy foods are chosen for their convenience. This is why some of us resort to the nearest fast-food restaurant with unhealthy options. Meal planning eliminates this issue by providing a balanced meal at your fingertips, full of nutrient-dense food, including; fruits, vegetables, whole grains, beans, fish, etc.

TIME SAVING

It’s stressful to be hungry and realise you have nothing planned. Instead of staring at your fridge or pantry and pondering what to make; you can have a healthy meal ready in minutes, if planned. 

SAVING MONEY

Everyone can agree that we all try to save money, and meal planning is a great way to help. While you avoid spending money at restaurants, meal planning also entails purchasing items in bulk, which can be a significant money saver. Sticking to the list also prevents impulse purchases at the grocery store.

AVOID FOOD WASTE

When it comes to meal planning, you go to the grocery store or farm market with a plan and an idea of how you’ll use each item. You won’t have to worry about food going to waste when every food has a purpose. Whether you’re cooking for your entire family or just yourself, planning your meals for the week ahead is definitely worthwhile. The key is to set aside a small amount of time each week to do it.

GETTING STARTED ON MEAL PLANNING

(1) Make a list of your planned meals on a notepad, a calendar, an app, or print it out and stick it on the fridge.

(2) Make it a lot easier by considering the days you would like to eat out or prepare meals at home. The restaurants will be able to plan their supplies and food preparations better if they know about your plan. Not used to cooking at home? Choose one meal per week that you struggle with and give it a try. 

(3) For the days that you are cooking at home, go over all of the planned recipes and make a grocery list. When you go shopping, try to stick to the list as much as possible. Meal planning can help you save money in this way.

(4) Carry out your plans by actually cooking the meals you’ve planned. You don’t always have to do exactly what you planned but trying the meal plan over time will help you to improve and adapt where necessary. 

Though meal planning is time-consuming, the world food tracker simplifies the process. You can set up a 6-month meal plan with a few clicks. Sign up today at www.worldfoodtracker.com 

CONTENT FOR FURTHER READING CAN BE FOUND BELOW:

https://www.fao.org/nutrition/education/food-based-dietary-guidelines 

https://www.fao.org/3/i5640e/i5640e.pdf 

https://www.fao.org/3/ca6640en/ca6640en.pdf 

https://www.nutritionist-resource.org.uk/memberarticles/meal-planning-why-would-you 

Reviewed by Dr Ifeyinwa Kanu.

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