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Odds are good that you plan your vacations in advance. You probably plan your budget, too. You plan birthday parties, weddings, and family gatherings. But do you plan your meals? Meal planning is the most effective way to start building healthy habits, says Jenny Champion, former Daily Burn Nutrition and Fitness Coach. Youre so much more likely to stick to your goals when youre not winging it on a meal-to-meal basis, she says.And the benefits dont start and end with your waistline. Having a plan in place will streamline your grocery shopping and save you time and money in the long run. Before each week starts, jot down what you want to eat and create a shopping list for all the foods youll need. If you really want to save time during the week, Champion recommends preparing some of your meals ahead of time on Sunday. (Meal prepping is easy with these handy tips.)If youre new to meal planning, start with just one meal per day, says Champion. Choose the one that causes you the most stress. Once youve tackled that, add another meal to the plan. And dont be too down on your self if you stray from your plan. There will always be times when something unexpected comes up or your schedule is thrown off. Allow some flexibility in your plan and dont get discouraged if a meal or a day doesnt go perfectly.Ready to fill your calendar with delicious and healthy foods? While tech-savvy planners can try these five apps to get organized, for those who like to keep it old-school with pen and paper, weve got five printable meal planning templates to help you and your family eat healthier.5 Printable Meal Planners to Kickstart Healthy Eating1. Weekly Meal Plan (download here)Best for: Planning a well-rounded diet.With a cute and colorful daily servings checklist at the bottom, this template makes it easy to ensure youre getting all your vegetables.Template: Erin Strawberry Mommycakes2. Weekly Meal Plan and Grocery List (download here)Best for: Getting organized with just the basics.A two-column template keeps your weekly menu and grocery list in tip-top shape.Template: Kristina Cents and OrderRELATED: 12 DIY Projects to Clean Up Your Eating Habits3. Weekly Meal and Snack Planner (download here)Best for: Preparing well-balanced meals and snacks.This template allows you to plan for all your major meals, snacks and everything in between. The addition of the weekend planner at the end helps you carve out time to prepare salad dressings, pasta sauces and dips. You can also write out specifically what your grains, starches and proteins are for the week to ensure youre getting a balanced diet.Template: McKel Hill Nutrition Stripped4. Weekly Family Meal Plan (download here)Best for: Feeding the whole family.Need to keep track of who will be at the dinner table on Wednesdays versus Thursdays? This template helps coordinate schedules with meal prep, taking the stress out of family time.Template: Jess Design Lass5. Monthly Meal Planner (download here)Best for: Preparing for your whole month.If youve mastered the art of weekly meal prep, why not take it up a notch? Set yourself up for a month of healthy eating with this master template.Template: Brittany The Military WifeRead More:20 Meal Prep Tips from the Best Preppers We Know15 Genius Meal Prep Ideas from Top Trainers50 Resources That Make Meal Prep a SnapNot a Daily Burn member? Sign up at dailyburn.com and start your free 30-day trial today.Originally published February 2016. Updated August 2017 and January 2021Cover image via Shutterstock When I first tried meal planning I made the mistake of just randomly picking some meals that I wanted to make for dinner for the week without taking anything else into consideration.All I did was end up spending MORE money at the grocery store. Instead, I needed to look at what was on sale and what ingredients I already had on hand.Meal planning is supposed to help save you money NOT make you spend more like I did.Once I realized my mistake I made it my goal to do better next time and actually save money. Its one of the reasons why I made this weekly meal planner printable I needed to get on track. When you are first getting started, try to keep it simple. This might mean planning one or two meals until you get the hang of it.Tips for Meal Planning on a Budget:#1 - Take stockWhen you are ready to plan your meals for the week take a few minutes to see what food and ingredients you already have in your pantry. You dont want to waste money purchasing items you already have, and making an inventory list will help you create recipes where you dont have to go buy a lot of the ingredients.This will also help you to come up with recipes that use the ingredients that are already in your refrigerator or pantry.#2 Think about leftovers + your scheduleWhen you are planning out your meals for the week, think about making a little more to have leftovers the next night. Not only will this cut down on cost, but it will also cut down on prep time. One thing I like to do is look at our schedule for the week and see when we have which activities for the boys. I like to plan the leftovers for nights when I know we are super busy and I wont have a lot of time.#3 - Plan your meals based on salesIn order to save money on meal planning, you need to plan ahead and purchase ingredients that are on sale at your local grocery store. You dont want to sit down and just choose meals that you want to cook that week because this is how you will end up spending more money.Once you have your inventory list you can then look to see what is on sale at the grocery store to come up with your meals for the week. You can use this really cool site called SuperCook that lets you put in the ingredients you have to come up with recipe options. This will make it simple to see what you can cook with the ingredients you have on hand and what is on sale.#4 - Check for discounts Now that you know what is on sale at your local store, is there a way to get it even cheaper? Look for coupons and discounts to see if you can cut your expenses even more. Clip coupons or see if your store loyalty card has bonus coupons you can apply to your groceries.#5 - Make your listNow its time to plan your shopping trip. Make a list of all the items you need from the recipes you picked.The key to meal planning on a budget is sticking to this list at the grocery store. Try to avoid making impulse purchases and spending money on ingredients that you dont need. You may even find out that it is cheaper if you stop at two different stores to buy all of your groceries. Make a separate list for each store to help you stay on track. Meal planning doesnt have to be hard and it doesnt have to break the bank. Make sure you download my free meal planning worksheet so that you can stay organized.
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