Habit Library
Learn more about healthy habits, habit building and how Munay can help you stay healthy.
Meal Planning
Munay
Meal Planning
Gain an insight into how planning your meals ahead saves time, reduces stress, and helps you eat healthier. Learn how to build this healthy eating habit with Munay.
Why it matters
Meal planning is a proactive approach to nutrition that involves preparing meals in advance based on your dietary needs, preferences, and schedule.
By planning your meals, you can take the guesswork out of eating, reduce food waste, and make healthier choices effortlessly. This habit helps you stay on track with your nutritional goals while saving time and money.
Meal planning empowers you to have greater control over what you eat. When you prepare meals ahead of time, you are less likely to rely on unhealthy convenience foods or make impulsive food choices that can derail your health goals.
What is meal planning?
Meal planning means deciding in advance what you’ll eat for the week or day, so meals are balanced, easy to prepare, and less stressful. It helps save time, reduce unhealthy choices, and make sure you’re getting the nutrients you need.
Science behind it
Research shows that meal planning is a powerful habit for supporting balanced nutrition, reducing stress, and improving overall health. By planning meals in advance, individuals are more likely to make intentional, healthier food choices and avoid impulsive or convenience-based eating.
It also suggests that individuals who plan their meals consume a more diverse diet, including more fruits and vegetables, are less likely to be overweight.
Furthermore, research highlights that meal planning is linked to better diet quality, improved portion control, and more consistent eating patterns. It also helps reduce food waste and saves time during busy weeks, making it easier to stick to nutritious habits.
In addition to physical health, meal planning supports mental well-being by reducing daily decision fatigue and promoting a sense of structure. Research suggests that people who regularly plan their meals report greater confidence in their eating habits and feel more in control of their health goals.
Benefits for your health
Meal planning offers several key benefits that support a healthier and more balanced lifestyle. It helps improve nutrition by making it easier to include a variety of food groups and nutrient-rich options in your daily meals.
By planning ahead, you can manage portion sizes more effectively, reducing the chances of overeating or undereating. It also brings consistency to your eating habits, supporting steady energy levels and better digestion. Perhaps most importantly, meal planning reduces the daily stress of deciding what to eat, helping you avoid last-minute choices and feel more in control of your routine.
How to build this habit
Follow these steps to make meal planning a sustainable habit:
- Set your goals: Identify your dietary needs, whether it’s to increase protein intake, manage portions, or include more vegetables in your meals.
- Create a schedule: Plan your meals for the week, including breakfast, lunch, dinner, and snacks.
- Make a grocery list: Write down all the ingredients you’ll need for your planned meals to streamline shopping.
- Batch cook: Prepare meals in bulk and store them in portion-sized containers for easy access throughout the week.
- Use tools: Apps, meal prep containers, and planners can help make meal planning easier and more efficient.
- Be flexible: Allow room for changes or spontaneity. Swap meals or adjust portions as needed.
Conclusion
Meal planning is a powerful habit that simplifies healthy eating and supports your overall well-being. By taking the time to plan and prepare your meals, you can make healthier choices, save time and money, and reduce stress around food.
Build this habit
Start building the habit of meal planning with Munay, your intelligent habit companion. Go to Get Munay to download the app or visit Munay App to learn more about it.
Sources
- Amiri, M., Li, J., & Hasan, W. (2023). Personalized flexible meal planning for individuals with diet-related health concerns: System design and feasibility validation study. JMIR Formative Research, 7, e46434. https://doi.org/10.2196/46434
- Brunstrom, J. M. (2014). Mind over platter: pre-meal planning and the control of meal size in humans. International Journal of Obesity, 38(1), S9-S12. https://doi.org/10.1038/ijo.2014.83
- Camelon, K. M., Hådell, K., T JÄMSÉN, P. Ä. I. V. I., Ketonen, K. J., Kohtamäki, H. M., Mäkimatilla, S., Törmälä, M., Valve, R. H. (1998). The plate model: a visual method of teaching meal planning. Journal of the American Dietetic Association, 98(10), 1155-1158. https://doi.org/10.1016/s0002-8223(98)00267-3
- Ducrot, P., Méjean, C., Aroumougame, V., Ibanez, G., Allès, B., Kesse-Guyot, E., … & Péneau, S. (2017). Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults. International journal of behavioral nutrition and physical activity, 14, 1-12. https://doi.org/10.1186/s12966-017-0461-7
- Fay, S. H., Ferriday, D., Hinton, E. C., Shakeshaft, N. G., Rogers, P. J., & Brunstrom, J. M. (2011). What determines real-world meal size? Evidence for pre-meal planning. Appetite, 56(2), 284-289. https://doi.org/10.1016/j.appet.2011.01.006
- Fernandez, M. A., Desroches, S., Marquis, M., & Provencher, V. (2020). Meal planning as a strategy to support healthy eating. Nutrition Science en évolution, 17(3), 12-16. https://doi.org/10.7202/1068830ar
- Metz, J. A., Kris-Etherton, P. M., Morris, C. D., Mustad, V. A., Stern, J. S., Oparil, S., … & McCarron, D. A. (1997). Dietary compliance and cardiovascular risk reduction with a prepared meal plan compared with a self-selected diet. The American journal of clinical nutrition, 66(2), 373-385. https://doi.org/10.1093/ajcn/66.2.373
- Mitchell, G. L., & Brunstrom, J. M. (2005). Everyday dietary behaviour and the relationship between attention and meal size. Appetite, 45(3), 344-355. https://doi.org/10.1016/j.appet.2005.06.001
- Wijayaratne, S. P., Reid, M., Westberg, K., Worsley, A., & Mavondo, F. (2018). Food literacy, healthy eating barriers and household diet. European Journal of Marketing, 52(12), 2449-2477. https://doi.org/10.1108/ejm-10-2017-0760
- Wilkinson, L. L., Hinton, E. C., Fay, S. H., Rogers, P. J., & Brunstrom, J. M. (2013). The ‘variety effect’ is anticipated in meal planning. Appetite, 60, 175-179. https://doi.org/10.1016/j.appet.2012.10.001