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Healthy meal planning toolkit

Three weeks of healthy dinners and more
Father and son unpacking groceries in kitchen

The best advice for eating well is to cook more at home. You choose the ingredients (and what to leave out!), and you control the portion sizes.

The good news is that “cooking” can be as simple as making a tuna sandwich or scrambling eggs. Eating well doesn’t need to be complex or time-consuming. But it does need a little planning.

Getting started

Here are some strategies for smart meal planning:

  • Plan meals a week at a time.
  • Consider leftovers — will you pack them for lunch, or use them in tomorrow’s dinner? This will help you reduce waste and save money too. 
  • Make a shopping list. Shop for what you need once a week, and plan for a second smaller trip to pick up fresh items.
  • Be realistic about timing. For example, don’t choose a meal that takes an hour to prepare when you have a late meeting. 
  • Be flexible. Sometimes the grocery store will be out of a certain ingredient, or you get stuck in traffic. Have a few go-to meals as a back-up plan.
  • Make it a team effort. If you have roommates, a spouse or children, get them involved too. Pick meals together, share shopping and prep duties, and decide who gets to eat the leftovers!

Download the toolkit to help you put together healthy meals every night of the week. 

What you'll find inside:

  • Three weeks of yum: Simple, delicious dinners with a grocery list for each week
  • Make your plate: The easiest way to balance the nutrients you need
  • Kitchen shortcuts: Handy hacks when you’re pressed for time

Plus: Our pantry staples list includes all the basics you need for stress-free meal planning.