{"id":72688,"date":"2025-05-09T09:18:03","date_gmt":"2025-05-09T09:18:03","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=72688"},"modified":"2025-05-13T18:59:55","modified_gmt":"2025-05-13T18:59:55","slug":"meal-planning-tips","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/meal-planning-tips\/","title":{"rendered":"Meal Planning Tips: A Beginner\u2019s Guide"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/meal-planning-tips\/#What_Are_Some_Healthy_Meal_Planning_Tips\" >What Are Some Healthy Meal Planning Tips?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/meal-planning-tips\/#How_to_Plan_Your_Daily_Meals\" >How to Plan Your Daily Meals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/meal-planning-tips\/#What_Are_the_Main_Benefits_of_Meal_Planning\" >What Are the Main Benefits of Meal Planning?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/meal-planning-tips\/#What_Are_the_5_Basic_Steps_of_Meal_Planning\" >What Are the 5 Basic Steps of Meal Planning?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/meal-planning-tips\/#What_Are_Essential_Meal_Planning_Tips_for_Beginners\" >What Are Essential Meal Planning Tips for Beginners?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/meal-planning-tips\/#What_Are_Common_Mistakes_to_Avoid_in_Meal_Planning\" >What Are Common Mistakes to Avoid in Meal Planning?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/meal-planning-tips\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/meal-planning-tips\/#How_can_meal_planning_save_money\" >How can meal planning save money?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/meal-planning-tips\/#What_is_the_403030_meal_plan\" >What is the 40\/30\/30 meal plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/meal-planning-tips\/#Should_I_eat_every_3_hours\" >Should I eat every 3 hours?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/meal-planning-tips\/#What_is_the_3-3-3_rule_for_weight_loss\" >What is the 3-3-3 rule for weight loss?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/meal-planning-tips\/#The_Bottom_Line\" >The Bottom Line\u00a0<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Whether you want to promote healthy eating habits and lifestyle, save time and money, or reduce food waste, planning your meals is a strategy that can help you. It doesn\u2019t matter whether you\u2019re a beginner in this. You may have planned before and still don\u2019t stick to your guide and that\u2019s why these meal planning tips you\u2019re about to learn may be a turn around.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Meal_Planning_Tips\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Without a meal planning strategy, you may end up indulging in eating habits that aren\u2019t aligned with your goals, spend more money, waste more food, stress about what to eat daily, or even miss out on some essential nutrients. Therefore, planning may be the way to go.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Healthy_Meal_Planning_Tips\"><\/span><b>What Are Some Healthy Meal Planning Tips?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When it comes to meal planning, you need to be intentional about making it healthy. The food choices you include in your plan should be in line with your personal lifestyle goals. Here are some <a href=\"https:\/\/betterme.world\/articles\/whole-food-plant-based-meal-plan\/\">healthy meal planning<\/a> tips for beginners. Of course, if you\u2019re not a beginner, you can still use them to enhance your already existing plan. The tips include the following:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Focusing on Whole Foods<\/b><span style=\"font-weight: 400;\"> \u2013 for a healthy meal plan, prioritize eating minimally processed or unprocessed foods such as whole foods. Include fruits, vegetables, legumes, herbs and spices, nuts and seeds, and unprocessed meat and fish.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Control Your Portions<\/b><span style=\"font-weight: 400;\"> \u2013 controlling portion sizes will help you avoid eating excess calories, which is important for maintaining a healthy weight. Therefore, it\u2019s helpful to use kitchen scales and measuring cups to make sure you\u2019re eating enough and not too much.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Maintain A Balanced Diet <\/b><span style=\"font-weight: 400;\">\u2013 it\u2019s also important to ensure that your diet includes all essential nutrients such as complex carbohydrates, lean proteins, and healthy fats, among other nutrients.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Limit Foods with Added Sugars and Sodium<\/b><span style=\"font-weight: 400;\"> \u2013 the excessive consumption of added sugars and sodium has been linked to an increased risk of cardiovascular diseases (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8029884\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Therefore, to reduce the risk of cardiovascular diseases, obesity, and other chronic diseases, it\u2019s important to reduce the consumption of foods with excessive added sugars and sodium.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Maintain Good Hydration<\/b><span style=\"font-weight: 400;\"> \u2013 water is crucial for many essential processes in the body. In fact, good hydration has been linked to a longer lifespan (<\/span><a href=\"https:\/\/www.nhlbi.nih.gov\/news\/2023\/good-hydration-linked-longevity\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Therefore, you should aim to drink enough water and include water-rich foods such as watermelon and other fruits and vegetables in your diet.\u00a0<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Meal_Planning_Tips\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66624\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Personalized-high-protein-meal-plan-1-1024x640.png\" alt=\"Meal Planning Tips\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Personalized-high-protein-meal-plan-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Personalized-high-protein-meal-plan-1-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Personalized-high-protein-meal-plan-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Personalized-high-protein-meal-plan-1-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Personalized-high-protein-meal-plan-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Plan_Your_Daily_Meals\"><\/span><b>How to Plan Your Daily Meals<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To plan your daily meals, you need to consider your nutritional goals or what you want to achieve. This includes the calories, protein, and other nutrients you want to focus on in your diet plan. Here\u2019s how to make your plan:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Plan Your Breakfast<\/b><span style=\"font-weight: 400;\"> \u2013 your breakfast should be balanced, just like your other meals. Try to include <a href=\"https:\/\/betterme.world\/articles\/protein-and-fiber-foods\/\">protein-rich foods<\/a> and other nutrients. Include foods such as whole-grain bread, eggs, Greek yogurt, fruits, protein powder, nuts and seeds, berries, smoothies, and vegetables.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Plan Your Main Meals<\/b><span style=\"font-weight: 400;\"> \u2013 include foods such as tofu, fish, beans, chicken, quinoa, brown rice, whole-wheat noodles, avocadoes, and colorful vegetables.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Include Snacks<\/b><span style=\"font-weight: 400;\"> \u2013 snacks are also important for meeting your nutritional goals. You can include morning or afternoon snacks or both, depending on your goals. Choose healthy options such as hummus and vegetables, nuts and seeds, and fruits.\u00a0<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/50-grams-of-protein-a-day-meal-plan\/\">50 Grams of Protein a Day Meal Plan \u2013 Easy Guide for Healthy Living<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Main_Benefits_of_Meal_Planning\"><\/span><b>What Are the Main Benefits of Meal Planning?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Meal planning is an important tool when it comes to planning your nutrition. Whether you want to reduce your weight, lower your blood sugar levels, or achieve any other health goal, it\u2019s much easier when you have a plan to stick to. Therefore, this comes with a lot of benefits that include the following:\u00a0<\/span><\/p>\n<ul>\n<li><b>Meeting Nutritional Goals\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It\u2019s easier to meet your daily nutritional goals when you have a plan. Without one, it may not be easy as you may rely on guesswork and even eat more or less than you need.\u00a0<\/span><\/p>\n<ul>\n<li><b>Promotes Healthy Eating\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It\u2019s easier to maintain healthy eating habits when you have a meal plan. Studies have suggested that meal planning can promote healthy eating as it offers balanced nutrition, reduces the consumption of unhealthy or junk foods, and guides portion sizes (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/341719257_Meal_planning_as_a_strategy_to_support_healthy_eating\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Meal_Planning_Tips\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<ul>\n<li><b>Saving Time and Reducing Stress\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When you have a plan, you know in advance what you\u2019re going to eat for breakfast, lunch, and dinner, and what you\u2019ll have as a morning or evening snack. Therefore, it reduces the stress of making daily decisions and saves a lot of time each day, particularly if you do some preparation beforehand.\u00a0<\/span><\/p>\n<ul>\n<li><b>Decreases Food Waste\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">With a meal plan, you typically only prepare meals that are enough for your and\/or your family\u2019s needs. In addition, you only buy what you need and there will be less food going to waste.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_5_Basic_Steps_of_Meal_Planning\"><\/span><b>What Are the 5 Basic Steps of Meal Planning?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Of course, meal planning starts with a first step. There are several steps that can serve as your guide when you make your own plan. This will help you work on your plan for the entire week. The steps include the following:\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>Decide What to Eat<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Deciding what to eat should be the first step. You can create a plan that suits your personal needs and goals when you know what to eat. This should also be guided by breakfast, lunch, and dinner food choices, in addition to other meals and snacks. What you should eat is also dictated by your health goals, preferences, dietary needs, and what you have at hand.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>Make A Grocery List\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">After you\u2019ve decided what to eat, you should check your inventory and make a list of the ingredients you don\u2019t have. This will guide you to create a detailed list of grocery items to buy.\u00a0<\/span><\/p>\n\n    <section class=\"ad-select-gender\">\n        <div class=\"ad-select-gender-wrapper\">\n            <img class=\"ad-select-gender-image\" alt=\"MaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/MaleImage.webp\">\n    \n            <div class=\"ad-select-gender-text mobile-hide\">\n                <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n                <div class=\"ad-select-gender-title f-600\">\n                    Select your gender\n                <\/div>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n            <\/div>\n    \n            <img class=\"ad-select-gender-image\" alt=\"FemaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/FemaleImage.webp\">\n        <\/div>\n    \n        <div class=\"ad-select-gender-text desktop-hide mobile-block\">\n          <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n          <div class=\"ad-select-gender-title f-600\">\n            Select your gender\n          <\/div>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n        <\/div>\n    <\/section>\n<p style=\"text-align: center;\"><b>Schedule Your Meals\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Now you have everything in stock. What remains is to plan and schedule your meals. Assign specific foods to certain days and times of the week and ensure each meal is well-balanced.\u00a0<\/span><\/p>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Meal_Planning_Tips\" target=\"_blank\" rel=\"noopener\">stay on track <\/a>and hold yourself accountable!<\/strong><\/p>\n<p style=\"text-align: center;\"><b>Prepare Your Ingredients\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">If you want to save time during the week, it\u2019s important to prepare your ingredients for the next few days or possibly the entire week. Of course, preparing ingredients can take time as you\u2019ll need to wash and chop fruits and vegetables, make dressings and sauces, cook beans and grains, and prepare tofu and meat, among other things. You should do this when you have some extra free time and it will save you time during the rest of the week. <span data-sheets-root=\"1\">Our previous article covers everything you need to know about <a href=\"https:\/\/betterme.world\/articles\/meal-prep-for-weight-loss-female\/\">meal prep for weight loss<\/a>.\u00a0<\/span><\/span><\/p>\n<p style=\"text-align: center;\"><b>Cook and Store\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">You can do some or all of the actual cooking if you want or if you won\u2019t have time during the week to do so. After cooking your meals, you can store them in labeled containers in your refrigerator and\/or freezer, depending on when you plan to eat them. This makes it easy to reheat and eat them during the week.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Essential_Meal_Planning_Tips_for_Beginners\"><\/span><b>What Are Essential Meal Planning Tips for Beginners?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As a beginner, things may seem difficult at first, but you can simplify it all by starting small, setting realistic goals, and prioritizing simple recipes that are easy to make. Here are some of the tips for beginners:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Start Small<\/b><span style=\"font-weight: 400;\"> \u2013 if planning for the whole week seems like a huge task, start planning for 2-3 days instead. This will also help you know what works and what doesn&#8217;t before you commit to planning for the whole week.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Set Realistic Goals<\/b><span style=\"font-weight: 400;\"> \u2013 do you want to save money, eat and live a healthy lifestyle, or reduce stress? That\u2019s a guide toward setting a goal for your meal plan. For example, if your goal is to live a healthy lifestyle, you\u2019ll focus on healthy food choices in the right portions in your plan.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Prioritize Simple Recipes<\/b><span style=\"font-weight: 400;\"> \u2013 you need to start with recipes that are simple and easy to make. Of course, starting isn\u2019t easy and you don\u2019t want to make it complicated with difficult recipes.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Repeat Favorites<\/b><span style=\"font-weight: 400;\"> \u2013 there are some meals that you enjoy the most. You can rotate them in your meals throughout the week.\u00a0<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/healthy-high-protein-meal-plan\/\">Are You Tired of Feeling Hungry All the Time? Build a Healthy High-Protein Meal Plan That Actually Works<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Common_Mistakes_to_Avoid_in_Meal_Planning\"><\/span><b>What Are Common Mistakes to Avoid in Meal Planning?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Some of the common meal planning mistakes include not planning before shopping, ignoring leftovers, not being realistic in your goals, overcomplicating recipes, not including variety, over-prepping, and forgetting to label and date your meals.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Meal_Planning_Tips\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66614\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Personalized-high-protein-meal-plan-1024x640.png\" alt=\"Meal Planning Tips\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Personalized-high-protein-meal-plan.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Personalized-high-protein-meal-plan-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Personalized-high-protein-meal-plan.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Personalized-high-protein-meal-plan-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Personalized-high-protein-meal-plan.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_can_meal_planning_save_money\"><\/span><strong>How can meal planning save money?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Meal planning saves money because you only buy what you need. Without a meal plan, you may buy things on impulse and end up spending a lot on some of the foods you wouldn\u2019t have purchased if you\u2019d had a plan. You may also end up wasting food.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_403030_meal_plan\"><\/span><strong>What is the 40\/30\/30 meal plan?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A 40\/30\/30 meal plan is an approach to ensure your calories come from diverse nutrient sources where 40% come from carbohydrates, 30% come from proteins, and 30% come from fats. It\u2019s slightly lower than the acceptable macronutrient distribution range (AMDR) for <a href=\"https:\/\/betterme.world\/articles\/macro-friendly-recipes\/\">carbohydrates<\/a>, which is 45-65%, but falls within the ranges for protein and fat.\u00a0\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Should_I_eat_every_3_hours\"><\/span><strong>Should I eat every 3 hours?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Eating every 3 hours may be suitable for some individuals, particularly those who are trying to manage their blood sugar. However, it may not be favorable for some people, particularly those who are trying to manage or reduce their weight, although portion sizes also matter in these cases. Therefore, eating every 3 hours is dependent on individual needs and preferences.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_3-3-3_rule_for_weight_loss\"><\/span><strong>What is the 3-3-3 rule for weight loss?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The 3-3-3 rule for weight loss is a strategy that tries to establish a structured eating approach or pattern that includes 3 balanced meals a day, at least 3 exercises per week, and drinking 3 bottles of water by 3pm. This approach is important for regulating hunger, maintaining a stable blood sugar level, weight management, and preventing overeating.\u00a0<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Meal_Planning_Tips\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Meal planning comes with a lot of potential benefits, as we have discussed. It can help you eat healthily, avoid overeating or indulging in junk foods, save time, reduce stress, and also save money.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, whether you\u2019re managing your weight, controlling your blood sugar levels, or just want to maintain overall good health, it can be helpful to have a meal plan. You can plan what to eat daily for breakfast, lunch, and dinner, and whether or not you need between-meal snacks. With this guide, you can easily draft a plan that suits your health goals, needs, and preferences.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Whether you want to promote healthy eating habits and lifestyle, save time and money, or reduce food waste, planning your meals is a strategy that can help you. It doesn\u2019t matter whether you\u2019re a beginner in this. You may have planned before and still don\u2019t stick to your guide and that\u2019s why these meal planning [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":72794,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[172],"tags":[],"coauthors":[45],"class_list":["post-72688","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meal-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Meal Planning Tips: A Beginner\u2019s Guide - BetterMe<\/title>\n<meta name=\"description\" content=\"Here are some of the \u2605 MEAL PLANNING TIPS \u27a4 that will help you live a healthy lifestyle. With this guide, you\u2019ll have everything you need to make your own plan.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Meal Planning Tips: A Beginner\u2019s Guide\" \/>\n<meta property=\"og:description\" content=\"Here are some of the \u2605 MEAL PLANNING TIPS \u27a4 that will help you live a healthy lifestyle. With this guide, you\u2019ll have everything you need to make your own plan.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/meal-planning-tips\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-13T18:59:55+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/meal-planning-tips-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/meal-planning-tips\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/meal-planning-tips\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Meal Planning Tips: A Beginner\u2019s Guide\",\"dateModified\":\"2025-05-13T18:59:55+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/meal-planning-tips\/\"},\"wordCount\":1703,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/meal-planning-tips\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/meal-planning-tips.png\",\"articleSection\":[\"Meal Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Whether you want to promote healthy eating habits and lifestyle, save time and money, or reduce food waste, planning your meals is a strategy that can help you. It doesn\u2019t matter whether you\u2019re a beginner in this. You may have planned before and still don\u2019t stick to your guide and that\u2019s why these meal planning tips you\u2019re about to learn may be a turn around.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Without a meal planning strategy, you may end up indulging in eating habits that aren\u2019t aligned with your goals, spend more money, waste more food, stress about what to eat daily, or even miss out on some essential nutrients. Therefore, planning may be the way to go.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are Some Healthy Meal Planning Tips?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">When it comes to meal planning, you need to be intentional about making it healthy. The food choices you include in your plan should be in line with your personal lifestyle goals. Here are some <a href=\\\"https:\/\/betterme.world\/articles\/whole-food-plant-based-meal-plan\/\\\">healthy meal planning<\/a> tips for beginners. Of course, if you\u2019re not a beginner, you can still use them to enhance your already existing plan. The tips include the following:\u00a0<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Focusing on Whole Foods<\/b><span style=\\\"font-weight: 400;\\\"> \u2013 for a healthy meal plan, prioritize eating minimally processed or unprocessed foods such as whole foods. Include fruits, vegetables, legumes, herbs and spices, nuts and seeds, and unprocessed meat and fish.\u00a0<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Control Your Portions<\/b><span style=\\\"font-weight: 400;\\\"> \u2013 controlling portion sizes will help you avoid eating excess calories, which is important for maintaining a healthy weight. 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It doesn\u2019t matter whether you\u2019re a beginner in this. You may have planned before and still don\u2019t stick to your guide and that\u2019s why these meal planning tips you\u2019re about to learn may be a turn around.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Without a meal planning strategy, you may end up indulging in eating habits that aren\u2019t aligned with your goals, spend more money, waste more food, stress about what to eat daily, or even miss out on some essential nutrients. Therefore, planning may be the way to go.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Are Some Healthy Meal Planning Tips?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">When it comes to meal planning, you need to be intentional about making it healthy. The food choices you include in your plan should be in line with your personal lifestyle goals. Here are some <a href=\"https:\/\/betterme.world\/articles\/whole-food-plant-based-meal-plan\/\">healthy meal planning<\/a> tips for beginners. Of course, if you\u2019re not a beginner, you can still use them to enhance your already existing plan. The tips include the following:\u00a0<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Focusing on Whole Foods<\/b><span style=\"font-weight: 400;\"> \u2013 for a healthy meal plan, prioritize eating minimally processed or unprocessed foods such as whole foods. Include fruits, vegetables, legumes, herbs and spices, nuts and seeds, and unprocessed meat and fish.\u00a0<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Control Your Portions<\/b><span style=\"font-weight: 400;\"> \u2013 controlling portion sizes will help you avoid eating excess calories, which is important for maintaining a healthy weight. 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