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Meal Planning for Beginners

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Meal Planning for Beginners

You don’t have time to spend wishing the perfect dinner would magically appear or getting stuck at the grocery store starving at 6PM when all you want to do is be home. Meal planning helps take the guesswork out of what’s for dinner (not to mention breakfast, lunch and snacks).

Meal planning may seem rigid and time consuming at first, but doesn’t have to be. With these bite-sized steps you’ll quickly see that you can get your weekly meal planning done and dusted in one sitting.

Look at your Schedule

Take a step back and look at your week ahead. You’re busy and you have a lot going on but you can fit it all in. If you have a lunchtime meeting on Tuesday and a big family dinner out on Friday, incorporate those into your plan.

Knowing what you’ve got going on will help you decide how much you need to prep for the week. Think big, double your portions for next day leftovers and freeze the extra for quick meals when you’re in a pinch.

Choose Recipes

If you’re not sure where to start pick one of your favorite go-to recipes and build from there using recipes with similar ingredients.

Power bowls are my go-to for weeknights. They’re quick, versatile and include ingredients like rice, cabbage, broccoli and cauliflower that can be used in so many other ways.  Use your favorite recipes and ingredients to your advantage. Use rice and fresh veggies in a wrap for lunch. Have chopped veggies like broccoli as a quick snack and use your cauliflower in Cauliflower Fried Rice.

Plan ahead for breakfast by prepping mason jars with frozen fruits you like and your favorite plant based protein powder.  In the morning, just add your preferred milk and breakfast is done!

If you’re looking for recipe inspiration to help get you started look no further than the Vega® Recipe Center.

make a grocery list

You’ve got your recipes, now it’s time to stock your pantry. Before you head out to the grocery store write down everything you need then stop right where you are, shop your kitchen then hit the grocery store for what you’re missing to fully stock your fridge, freezer and pantry.

Break down your list into categories (grocery, produce, refrigerated, frozen, spices, and bulk) to make shopping a breeze. Buy your kitchen staples like nuts and seeds in bulk so you have them on hand for future recipes and add a plant-based nutritional shake like Vega® Essentials to your list for a delicious way to add protein, veggies and greens, and more to smoothies.

Knowing what you need before you walk into the store can reduce food waste by helping you avoid over buying produce you won’t use (FYI on average, food waste costs most people $370 every year)There is a growing concern about food loss and waste throughout the United States. Consider that about 90 billion pounds of edible food goes uneaten each year. This costs most people about $370 each year. and can save you time by reducing your trips to the store.

prepare produce

Prep all of your ingredients and make any recipes you can ahead of time. Wash and chop all your fruits and veggies, batch cook your grains, freeze extra meal portions and pre-portion snacks into containers and re-usable sandwich bags.

If you have kids, get them involved in this step. From watching you in the kitchen, to washing, portioning and chopping, kitchen skills can be learned at any age.

Looking for a place to write your master plan down? We’ve got you covered with this free printable planner and grocery shopping list.

And that’s it. Your meal plan officially done and dusted.

What are your favorite meal planning tips?


No matter what better means to you, Vega shares the knowledge, nutrition, and inspiration to support your quest to thrive.

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