In a cooking rut? How to meal plan for weight loss

  • 1 Minute Read
Brenda Braslow
Brenda Braslow, MS, RDN, LDN, CDCES - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist (CDCES)

If you're in a cooking rut, it's time to do some simple meal planning to improve your weight loss game plan. This system will help you try new recipes and make faster and healthier meals while keeping tempting fast food and takeout away.

How to meal plan for weight loss

How to meal plan for weight loss using a weekly menu

We all tend to default to our favorite foods and recipes, which leads to boredom. One way to get out of a cooking rut is to create a weekly menu.

Advantages of making a weekly menu

Use a chalkboard or dry-erase board

Pick up a chalkboard or weekly calendar board. Write your meal plan on the board to keep yourself accountable. It also gives everyone in your household meals to look forward to and to help plan.

Consider your activities for each day of the week

Think about what type of cooking makes sense based on the household's activities and when you'll be home. Plan a slow cooker meal, sheet pan dinner, or leftovers for hectic days.

Two ways to meal plan with menus for weight loss

1. Plan around your protein source

Once you've decided on your protein source, fill in with fruits, vegetables, whole grains, and low-fat dairy or a dairy substitute. Use The Healthy Plate Method to build your meals. Start with a few strategies such as filling half of your plate with fruits and vegetables.

Day of Week Protein MyNetDiary Premium Recipe
Sunday Beef Flank Steak with Herb Rub
Monday Meatless (Vegetarian) Simple Ratatouille
Tuesday Chicken Saucy Chicken
Wednesday Soup Slow Cooker Split Pea Soup
Thursday Leftovers
Friday Fish Garlic Lemon Salmon
Saturday Pork Grilled Pork Chops with Dry Rub

2. Plan around a cultural theme

Day of Week Theme MyNetDiary Premium Recipe
Sunday Asian Chicken and Vegetable Fried Rice
Monday Mexican Taco Skillet
Tuesday Italian Satisfying Turkey Spaghetti Sauce
Wednesday Indian Curry Chicken Thighs
Thursday Leftovers
Friday American Tasty Turkey Burgers
Saturday Mediterranean Mediterranean Skillet Shrimp

Create your shopping list on your phone

Based on your weekly menu, make your shopping list on your phone and save it by week. This way, you will not lose it, and you can reuse your ideas for future weeks. In fact, MyNetDiary has an easy-to-use shopping list feature. You can add foods from your MyNetDiary food log to the shopping list while you meal plan for weight loss. You can also easily import ingredients into the shopping list from web recipes or Premium Recipes.

Knowing how to meal plan for weight loss using a weekly menu and a shopping list, you have already tackled half the battle! Your pantry and fridge are stocked, your menus are posted, and you are ready to go!

Related Content

MyNetDiary's Premium Menus and Meal Planner features help you build healthy, filling meals for weight loss

5 Quick and healthy dinner ideas that are really easy to make

How to make healthy food at home easier with these 6 techniques

Original contributions by Martha Henze, MPH, MS, RDN

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Meal Planning & Diets->Dinner Meal Planning & Diets->"Plan, Shop, Prep, and Cook"
Oct 14, 2022
Disclaimer: The information provided here does not constitute medical advice. If you are seeking medical advice, please visit your healthcare provider or medical professional.

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