Whether you want to lose weight or eat better, planning out your weekly diet is a powerful tool for success. Here’s how to get started.
Why plan your weekly diet?
Planning out your meals and snacks in advance will help you reach your calorie and nutrition goals. If you don’t plan, you are more likely to grab convenient options on the go, or make poor choices when you’re already hungry. By planning ahead of time, you will make sure you hit your required calories. And you can fill your daily diet with important protein, healthy carbohydrates, essential fats, and micronutrients from fruit and veg.
Calorie targetsBefore you get started, work out how many calories you need. An online calculator will use your BMR and TDEE to give you a benchmark calorie figure for your activity levels and goals.
How many meals and snacks
There’s no perfect approach to meal frequency. You could eat three meals a day, or graze on smaller meals if you prefer. The key is to design a plan of eating which suits your appetite, your schedule, and your routine.
What should you eat
Some people find it easiest to eat the same meals and snacks, only changing their main dinner meal. Others thrive on variety and enjoy healthy cooking and baking. As long as you meet your calorie goals, and focus on mostly healthy whole foods, choose either approach.
Get a serving of protein (20g+) in each meal and snack, including breakfast. Try to eat a wide variety of vegetables, leafy greens, fruits and berries. Choose healthy fats over trans fats.
And remember that the most successful weekly diet plan is the one you can stick to in the long term. So fill your week with tasty, satisfying meals and snacks. Make sure they meet your energy requirements. And honour your personal preferences for taste, texture, and ingredients. It’s never been easier to eat a healthy diet full of nutritious foods.