Update 9/1/2018: Added advice
Subject to change for improvements
Image credit: Rawpixel
**** = WIP

Here is a quick guideline for those who want to save time, money, eat healthy, and more!
I utilized sources from universities and experienced users to make this compilation.

TL;DR:

Read more below if you want some gems!

  1. Beginner: Start small and remember why you’re doing this
  2. Recipe hunting: Gather ideas, sort them to however you want
    (Remember, quality over quantity)
  3. Check what you have now
    • Any leftovers, hidden foods, etc
    • Budget, tools you’ll use, common ingredients
  4. Plan your recipes out to last as long as they can
    • For yourself and anyone involved
    • Shopping list, pantry list
    • Calendar, meal times
    • Leftovers: Use the same ingredients in multiple recipes
  5. Settle on your goals
    • Build muscle, maintain weight, feel better, etc
  6. Calculate & track yourself (More advanced, fitness/health [Bulking, losing weight, etc])
    • Measure then track your weight, TDEE, your goals
    • Calculate your macros
    • Divide & conquer your meals according to your macros
    • Track foods that fit with your macro goals
  7. ****Shop
  8. ****Prepare & store properly
  9. Rinse & repeat

Why?

Why make a meal plan? Here are the benefits…

  • Saves…
    • money
    • time
    • resources
    • ‘effort’ / ‘energy’
  • Reduces stress: It’s more convenient & quick to take out after you put in an effort of planning and making those meals for the week in 1 day instead of finding something every single day.
  • Helps to understand what and how much you’re taking in for your body

How?

“How do I go about doing this?” you may ask.
Here are helpful answers with thoughtful questions below.

Start small and Keep It Simple Stupid!

Got a habit of eating or doing things a certain way? It may be unrealistic to change it all at one time. Work your way up, gradually, by making small, simple changes. They will be pieces of victories to motivate you!

You’re not stupid by the way. You’re reading this, so you’re smart.

close up photo of a person wearing wristwatch
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Your Needs

What do you – or family and friends – truly need/want?

aroma aromatic assortment bottles
Photo by Pixabay on Pexels.com

Your Resources

What do you have now?

  • Leftovers and hidden things in your kitchen. List the items so you don’t buy them again
  • Do you have any past meal plans or ideas?
    • You can spice things up a little if you’re not into the same stuff every single day.
    • For beginners: 3 easy-to-prepare recipes for 3 meals (Breakfast, lunch, dinner) is a good start or take baby steps and go with one instead.

Tools: Multi-purpose

shallow focus of clear hourglass
Photo by Jordan Benton on Pexels.com

Your Time

How many day(s) and how much time do you have to…?

  • Plan meals
  • Shop
  • Cook: It doesn’t have to be 30 minutes to 1 hour long. Some meals, depending on what you make, may take less than 10 minutes.
  • Prepare

You can be flexible. You do not need to do everything in one day because food has its time limits Consider where you spend most of your time and where you spend the least.

  • Look at any busy and open days. This can be on your current week or next week as a start. It does not have to be an exact day or time.
  • Aim to make and keep long-lasting food. 1 week is the common goal for this.
    • Cook in bulk, cook first the food that takes a while to cook,

Tools

black calculator near ballpoint pen on white printed paper
Photo by Pixabay on Pexels.com

Your Budget

Where is your money going?

  • How much are you making?
    • Calculate your monthly income
  • How much are you losing?
    • Calculate your approximate monthly expenses
    • Find best deals (****How to save money on groceries WIP)
    • Save your food (****How to save money on your food WIP)

Tools

dart pin in the middle of dartboard
Photo by icon0.com on Pexels.com

Your Goals

What is/are your target(s) when it comes to health?

  • Gain weight: More calories gained than burned out
  • Lose weight: More calories burned than gain
  • Maintain weight
  • Build muscle: Proper macro calculating (workout, rest, eat), protein boost
  • Bulking / Lean Bulking: Same as building muscle
  • “Feel” better: Honor yourself, develop a better relationship with food ♥

****Knowing this helps you to separate your meals in terms of calories per meal for your macro-tracking daily, weekly, and/or monthly [Read / Read2]

cloud covered mountain top on landscape photography
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Your Current Status & Progress (Advanced)

Where or how are you now?

  • Understand your body composition to have a general idea of how your body is now.

How many calories do you devour and burn off daily? What and how much do you eat?

  • Find out your TDEE (Total daily energy expenditure)
  • Find out what macro-nutrients your body needs

What do you do daily, monthly, or often?

  • Work
  • Standing or sitting often
  • Lifting heavy boxes
  • Exercise
    • Running
    • Walking
    • Strength training
    • Endurance running
    • Gymnastics

Track all of this to understand more about where you are now so that you can see what you need to do to reach your goals.

Tools

spiral pasta
Photo by rawpixel.com on Pexels.com

****Shop

****How to save money grocery shopping (Apps, quality of produce/food, reviews, coupons, cash back, )

What to look for when grocery shopping

lunch vegetables healthy meal
Photo by Tookapic on Pexels.com

****Preparation

  • ****How to prepare your meals effectively, no BS (Cut time, cooking techniques, containers, food preservation, make enough for leftovers)

You’re Empowered

By now, you should know what it takes for your goal(s) and take action! Unleash your beast!

****I will share my meal plan with you guys after this

Sources & Reads

Guides

Universities/Colleges

Dietitians

Organizations

Other

Plan

Other Quick Guides

Sites

By Registered Dietitians / Nutritionists

By other experienced bloggers