Canada's food guide

Meal planning

Meal planning

Making healthy meals is easier than you think. It’s all about being prepared.

Meal planning from start to finish in 4 steps

Use these 4 steps to help you plan your meals.

  1. Decide what to eat

Write down your meal and snack ideas:

  • Get recipe ideas from:
    • web sites
    • cookbooks
    • magazines
    • friends and family
  • Scan grocery flyers for healthy foods on sale
  • Check your fridge, freezer and cupboards for foods you have
  • Look to see what foods need to be used up before they go to waste
  1. Make your grocery list

Write down the foods you need for your meal plan:

  • Keep a grocery list handy and write down items as you run out of them
  • Organize your grocery list by headings that match the sections of the store
  1. Go Shopping

Buy the foods on your grocery list:

  • Use your list to navigate the aisles
  • Stick to your list to:
    • reduce food waste
    • save money and time
    • cut down on impulse buys
  1. Start Cooking

Stick to your plan:

  • Post your meal plan where everyone can see it
  • Give everyone a job to help with the meal plan

Visit the Food guide for life for tips to:

  • Save time
  • Make easy lunches
  • Make easy breakfasts

Further Reading

Date modified: 2019-01-14