Tips For Planning Your Meals

When you're hungry and unprepared, it can be very tempting to give in and eat foods that don't support your health & weight loss goals. But, if you take the time to plan your meals in advance, it's easy to stay on track throughout the week.

Here are tips from AAY! Nutritionist, Narina, to help set you up for a successful week of healthy eating:



Put time aside each weekend to plan meals & snacks for the upcoming week.

  • Take an inventory of your kitchen to see what you already have in the fridge, freezer & pantry.

  • Review your social calendar and note which days you'll be eating out.

  • Plan your meals (breakfast, snack, lunch, snack, dinner).

  • Include a variety of proteins, grains, fruits & vegetables.

  • Create a shopping list, organized by the aisles at your local TJ's!

  • Decide when you'll go to the store. (You'll be more efficient if you shop during slower times. We recommend going first thing in the morning.)

  • Stick to your shopping list & don’t buy anything extra. Eat a healthy meal or snack before heading out to TJ's so you won't be tempted to buy items that are not on your list.


The more you prepare on the weekends, the less you have to do during the busy work week.

  • Wash, cut and store your fresh produce.

  • Prepare any sauces or dressings used in your recipes.

  • Chop & dice herbs, veggies and fruit, and then store them in ready-to-use containers.

  • Make food prep fun! Involve your family, light a candle or listen to your favorite podcast, music or audiobook.

➤ Effective menu-planning is a skill that takes practice. See what works best for you, be consistent, and create an approach that fits your lifestyle.