ARTICLE 5

Meal planning can make healthy eating easier, especially when your schedule is busy.

The goal is not to prepare every meal perfectly. The goal is to reduce daily decision-making and make nutritious choices more convenient.

Start With Your Week

Before planning meals, consider:

• • How many meals will you eat at home?

• • Which days are especially busy?

• • Will you exercise?

• • Do you need meals for work or school?

• • What foods are already in your kitchen?

Create a Simple Weekly Structure

For example:

Monday: grain bowl with vegetables and protein
Tuesday: fish, vegetables and potatoes
Wednesday: lentil soup and whole-grain bread
Thursday: chicken or tofu with vegetables and rice
Friday: Mediterranean-style salad with legumes
Saturday: vegetable omelet and whole-grain toast
Sunday: family meal with vegetables, protein and whole grains

These are examples, not a medically prescribed meal plan.

Build Your Shopping List

Organize your shopping list into categories:

Vegetables: broccoli, carrots, spinach, tomatoes
Fruit: berries, apples, bananas
Protein: eggs, fish, beans, lentils, yogurt
Whole grains: oats, brown rice, whole-grain bread
Healthy fats: nuts, seeds, olive oil

Prepare Ahead

You can wash vegetables, cook grains, prepare legumes, or portion snacks in advance.

This can make healthy choices easier during busy days.

Keep It Flexible

A meal plan should not become a source of stress.

If you change dinner on Wednesday, simply adjust the plan.

The objective is consistency, not perfection.