Create A Meal Plan
Nutrition,  Uncategorised

How To Create A Meal Plan + Downloadable Template

Creating a meal plan is something I’ve struggled on and off with my entire adult life, I’m so spontaneously indecisive even when I’ve made a decision so deciding what to eat in well in advance was a huge no, however, due to my fitness journey I’ve decided I needed that meal plan as I hate counting calories every single day, every single meal. Instead I workout the calories in my meal plan and add them together to calculate my daily calorie intake, it also makes sense budget wise, having the same meals means I’m spending roughly the same amount every week or every month so really it’s a win, win situation.

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How To Create A Meal Plan

Create Your Menu

Make a list of all your favourite meals and the exact ingredients you need for them. Make sure to include a couple of quick and easy meals, freezable meals and some in season vegetables!

Create Your Plan

You’ll need a sheet with the days of the week, the meals and the snacks you’d usually have will need a box each. Luckily for you, I have a quick and easy downloadable you can access here.

A couple of things to keep in mind:
What meals have leftovers and where can you fit them in?
What meals can you freeze?
What meals can on the go? (for lunches)
When you’ll be going shopping and how long fresh veg will last?

Create a Shopping List

I find the easiest way to do this is to write two lists, a weekly list and a monthly list so I can separate things I’ll need to purchase every week and things that last a lot longer that I may only need to purchase every month. I’ve also included this all together in my meal plan and downloadable that you can grab here.

Trial It

After you’ve created your plan you need to try and test it out against your routine and budget. For example, you’ll need to check how long preparation may take and ask yourself if it’s do-able, how it compares to the budget you had in mind and is it satiable to your taste. I’d say you’d need four weeks to completely test it out.

Revise and Review

Once you’ve adjusted any issues that may have come up you can revise and review regularly also change it up. I’d say changing it up every 4-6 months to stop you get bored of the same meals. You don’t have to change all the meals at the same time, one every few weeks should suffice.

Click HERE for your very own DIY Meal Plan Downloadable and create your own meal plan!
*Please make a copy for yourself before adding any information.

Need containers? I recommend these from Amazon, BPA free, dishwasher and freezer safe!

For some Meat Free Meal Plan Inspiration check out this post by sugar pink food.

Let’s Chat

Have you tried meal planning before or will you give it a go?


  • Giulia

    I’m so all over the place with meal planning! I buy healthy foods with an idea of what I want do, but no clear plan. However, I am getting better at meal planning since my husband to be and I have vastly different dietary needs. We are starting to find a balance that works for us both though sometimes there is still some head butting LOL Your organizers are going to be a big help 🙂

    • Mind Over Meds

      Hey Giulia, it can definitely be difficult until you get into a routine but once you’ve got your plan and you’ve put it into practice you’ll be on autopilot! Hope you find them useful and let me know if there’s anything you think I should add.

  • Jenny in Neverland

    I’d love to be this organised with my meals and it’d definitely encourage me to eat healthier on a more regular basis. As someone who’s never done meal planning before, it’s so overwhelming! This is a great place to start though, so thank you! 🙂

    • Mind Over Meds

      Hey Jenny, thanks for popping by. It can be such a minefield if you’ve never done it before but like you said it can be useful to keep you on track with healthy eating but also save you lots of money! Hope you’ll give it a try!

    • Mind Over Meds

      Hey Britt, thanks for visiting. I was really into the idea but unable to execute it once too but I found this way works best. Let me know how you get on.

    • Mind Over Meds

      Hey Lisa, thanks for visiting. It can definitely help you save money and eat healthier! It also takes a lot of the stress out of deciding what to eat.

  • Clarissa

    Thanks for sharing, great tips! I downloaded and made a copy of your template – what an awesome resource. I’ve done meal planning in the past, but I think it’s time to get back to it.

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