Planning your meals can help you eat healthier foods, go to the grocery store less often, save time at the store, and save money.

What's in your plan? It's up to you!

Here are some tips from people who have mastered the art of meal prep.

1. Pick your meals. Grab a cookbook or look up recipes online. Choose a couple of quick options for busy nights. If a recipe freezes well, make a double batch. Then you can save half for other busy nights when you don't have time to cook. Make a list of your meal ideas on a menu planner.
2. Post the menu planner. Put it somewhere everyone can see it. You may want to write down page numbers from recipe books or print online recipes. That way, whoever gets home first can start dinner.
3. Check for recipe ingredients. See what you already have, and write down any you need to buy. If you notice you are running low on certain basic items, put those on your grocery list too.
4. Add everyday foods. Now add foods to your list that you use to make breakfasts, lunches, and snacks. Things like eggs, cereals, breads, tuna, milk, and juice. List plenty of fruits and vegetables.
5. Keep your list handy. Post it on the fridge, or use a shared app. Add to the list as you run out of foods or think of other things you need.
6. Stick to the list. When you go to the store or shop online, use the list to aviod impulse buys. But you don't need to be so rigid that you pass up a good sale.
7. Save your menus. In a few weeks, you can go back and repeat the meals you liked.

Getting started might feel like extra work at first. But it gets easier fast, and the rewards are worth it.

Menu planner

Plan your meals for at least 3 days.

Plan your meals

	Breakfast	Lunch	Dinner
Day 1
Day 2
Day 3
Day 4
Day 5

Grocery list

Write down any basic food items you need and the ingredients for your meals. Reorganize this list, if needed, to match your grocery store's layout.

Produce

• _________________________________________________________
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Bakery and bread

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Meat department

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Milk, cheese, yogurt, eggs, dairy

• _________________________________________________________
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Deli

• _________________________________________________________
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Frozen foods

• _________________________________________________________
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Cereals and snacks

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Canned foods

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Condiments

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Baking, oils, seasonings

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Pasta, grains, dry beans

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Beverages

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Other

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