Meal Planning Made Simple

For many of us, the biggest challenge to eating well isn’t knowing what to eat — it’s having the time and structure to make it happen. Meal planning and prepping can save both time and stress during the week while helping you stay on track with balanced nutrition.

Top Shopping and Meal Planning Tips from Our Dietitian, Rita de Freitas

Shopping Simplified

Set aside time each week to create meal plans. Using weekly themes like “Meatless Monday” or “Taco Tuesday” can make planning simpler and more fun while helping you stick to your plan consistently.
Look for sales and seasonal items: Shopping at local farmers' markets is a great way to save and get fresh produce. Consider joining a CSA (Community Supported Agriculture), which allows you to pay weekly to pick up a box of fresh produce from local farms.
Shop from a list and stick to it: Everyone knows that if you stick to the list, not only does it prevent impulse purchases, it also helps keep your grocery budget in check.
Select foods that have varying prep time and cooking skills: Include a mix of foods that vary in prep and cooking requirements. Some meals might be quick and simple, while others can be more involved. This helps ensure you use all your ingredients and minimize waste.
Stick to the Perimeter of the Store: Most fresh produce, lean proteins, and dairy items are found along the perimeter. These foods have a shorter shelf life, which encourages freshness. The center aisles often contain more processed foods with preservatives.
Don't shop hungry: Heading to the grocery store hungry can lead to impulse buys and less healthy choices. Eat a small snack before shopping to stay focused on your lists.

Experiment with Various Styles of Cooking and Preparation

Stir-fry: quick and allows you to enjoy a meal in about 10 minutes
Braising and roasting: allow you to do other tasks while these foods cook
Pizzas: can be very healthy if made at home. You can control what goes on the pizza and how much. Load it up with veggies
Grilling: Can be quick and allows excess fat to drip away from the food
Try cooking with an Instapot! You can have meals in literally minutes. If you are short on time and need to throw something together quickly, this is a great investment. Some great options are soups, roasts, and grain dishes.

No cook and reheat options are always great: leftovers!

Make a quick sandwich or salad with leftover chicken, turkey, beef, or fish
Supplement with various dressings and condiments like hummus, avocado slices, or vinegar
Use leftovers! Quesadillas, tacos or burritos are great for using up leftovers. Another favorite of Rita's is to combine leftovers with eggs to make a nutritious frittata.
Make a soup. This is a wonderful way to use up produce.

A Few Dietitian Favs for Building Your Menu

We’ve compiled some of Rita’s favorite go-to recipes to help take the guesswork out of meal planning. Each one is simple to prepare and built around nourishing, whole food ingredients.

Breakfast Ideas

1. Plain yogurt with a dash of vanilla, granola, nuts, and berries. We love Rita's Coconut Almond Granola!

2. Overnight Oats with Berries and Chia Seeds

Lunch Ideas

1. Try tuna with smashed avocado, lemon juice, onion, and celery. Serve in a tomato, over salad, or on whole grain toast

2. Instapot Southwest Quinoa

Dinner Ideas

1. Pizza! Homemade Low Carb Zucchini Crust with fresh sliced mozzarella, cooked shredded chicken (use your leftovers!), bacon crumbles, and drizzled with raspberry balsamic. So delicious!

2. Black Bean and Pumpkin Enchiladas

3. Chipotle chicken - this one is great for meal prepping to eat throughout the week (you can double the recipe easily for more meals).

Make It Work for You

Meal planning doesn’t have to be complicated to make a big difference. By following Rita’s tips on smart shopping, simple meal prep, and incorporating her favorite go-to recipes, you can save time, reduce stress, and enjoy nourishing meals all week long. Start small, build a routine that works for you, and remember — consistency is key. With a little planning and the right strategies, healthy eating can become a seamless part of your busy life.

‍