How to Make Meal Planning Work For You from Udemy

What's inside

Learning objectives

The benefits of meal planning
How to create a flexible meal plan for your household that you can stick to

How to get properly motivated to make this change
How to avoid the main pitfalls of meal planning

The benefits of meal planning
How to create a flexible meal plan for your household that you can stick to
How to get properly motivated to make this change
How to avoid the main pitfalls of meal planning

Syllabus

Introduction

A brief introduction to me (Sarah from Eat Think Explore) and this course so you know how this is going to work.

A brief intro to me and my story. How I shifted from declining health and a very poor diet to getting control of my food and regaining my health. I won't keep you too long I promise, but I think you should know what I'm about if I'm to teach you.

If you're lost or confused, here's where you can find out how to use this course.

To help you find everything, all resources are here. Your fillable pdf workbook, meal planning templates and links to get support.

Why a whole module on why you should meal plan? Because we need motivation for change!

Get clear on your reasons for meal planning - there may be a few in here that you haven't thought of, and we'll put to bed some of the classic reasons not to!

Nothing will change until you get properly motivated on an emotional level. That's what we're doing in this lesson.

Time to complete tasks #1 and #2 in the workbook to make sure you're fully motivated and have the right bits of your brain working on this.

An introduction into my process and how I'm going to teach you to make this work for you.

Getting the basics sorted will make everything so much easier and help you avoid some of the main pitfalls.

Set your intentions with meal planning, how many days a week are realistic for you to start with?

Having a template can help reduce decision fatigue. What meals work best for YOUR household during the week?

A very important part of making this work for you is taking a look at what's in your calendar!

Let's reduce waste and costs, and give ourselves a few ideas along the way!

Let's fill in the other spaces as simply as possible

The final step, but an important way to save time and keep focused in the shops!

Your turn now, although not at the full meal plan just yet. We’re just going to get some basics in place... Head over to task #3 in the workbook

You've likely tried some sort of meal plan before, but there are many reasons they don't work. We're going to address these now...

Pitfall 1 - We are often guilty of trying too much at once

Pitfall 2 - not making time for meal planning

Offers are very tempting! So let's remove ourselves from the temptation!

Trying to find recipes that fit with your specific diet requirements online can be a right pain.

We all do it, start off completing our new habit well and then, we just stop. So frustrating!

This has happened to me so many times! Let's make sure it doesn't happen to you!

This one is unavoidable, but we can make sure it doesn't totally derail us

Make sure you avoid these traps and complete task #4

It's the big one - time for you to make your meal plan!

A quick recap or walkthrough of the steps you need to follow now to plan your meals. Your turn!

An important part of this course is continuous learning because we rarely nail something the first time. So have a go, and then come back and review how it went so you can do it better next time.

How are we going to make this become an easy, stressless activity?

I always think that it's hard for you to get where you want to go if you don't really know where that is. So let's set a clear goal.

If you want meal planning to become something you do easily and without thought or stress, you've got to keep doing it.

Some closing thoughts and how we can keep working together

To bring this all together, I've filmed myself following this process and talking you through it.

Traffic lights

Read about what's good

what should give you pause

and possible dealbreakers

Provides guidance on habit change, templates, and step-by-step video walkthroughs, which can help learners implement meal planning effectively

Encourages learners to personalize their meal plans, which can lead to better adherence and long-term success

Addresses common pitfalls of meal planning, which can help learners avoid frustration and maintain consistency

Includes a fillable PDF workbook and meal planning templates, which can help learners stay organized and track their progress

Requires learners to actively participate in creating and reviewing their meal plans, which may be challenging for some

Reviews summary

Practical guide to personalized meal planning

According to learners, this course offers a highly practical and step-by-step approach to meal planning, focusing strongly on how to make the process work for your individual needs and lifestyle. Students consistently report positive outcomes, including significant savings in time and money, and a reduction in food waste. The course is praised for its emphasis on understanding personal motivation and building sustainable habits, which helps learners overcome common obstacles. Many find it ideal for beginners seeking a clear, non-overwhelming method to start and stick with meal planning.

Best suited for those new to meal planning.

"Simple, actionable steps. Not overwhelming like some other resources. Perfect for someone just starting out."

"Good foundation, but I wish there was more content on adapting plans for specific dietary needs or larger families."

"While the basics are covered well, advanced planners might find it a bit too simple. Great for beginners though!"

Addresses 'why' and how to stick with planning.

"I've tried meal planning before and failed. Sarah's focus on motivation and avoiding common pitfalls made all the difference. I finally stuck with it!"

"The emphasis on reviewing and adjusting the plan each week is key to long-term success. It's not a one-size-fits-all approach."

"The focus on habit change is unique and effective for actually making this stick long-term."

"The instructor's personal stories were relatable and motivating. It felt like she understood the struggles."

Helps reduce costs, waste, and save time.

"Following this method, I've already seen a noticeable reduction in my grocery bill and throw away less food."

"The step-by-step walkthrough was great. It broke down the process... I've already saved money!"

"It's more than just planning meals; it's a mindset shift that saves time and reduces waste."

"I am now spending less time wondering what to cook and less money on impulse buys."

Focuses on adapting planning to individual needs.

"What I loved most was the emphasis on making meal planning work for *me*, not just following a rigid system."

"The course really helps you figure out a flexible plan that fits your unique household and calendar."

"It's not a one-size-fits-all approach; it guides you to create a plan that suits your life."

Provides actionable steps and helpful tools.

"This course truly taught me how to plan meals in a way that fit *my* busy schedule. The templates are super helpful."

"The step-by-step walkthrough was great. It broke down the process into manageable chunks. I've already saved money!"

"Videos are clear, and the workbook is essential. The focus on habit change is unique and effective."

"I learned a simple, actionable process to plan meals that doesn't feel overwhelming."

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in How to Make Meal Planning Work For You with these activities:

Review Basic Nutrition Principles

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Reviewing basic nutrition principles will provide a solid foundation for understanding the 'why' behind meal planning, making it easier to create balanced and healthy meal plans.

Browse courses on Macronutrients

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Review the main food groups and their nutritional benefits.
Understand the roles of macronutrients (protein, carbs, fats).
Familiarize yourself with recommended daily intakes of key nutrients.

Compile a Recipe Resource List

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Creating a recipe resource list will provide a readily available source of meal ideas, reducing the 'what to cook' dilemma and making meal planning more efficient.

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Gather recipes from cookbooks, websites, and personal collections.
Categorize recipes by cuisine, dietary needs, or meal type.
Note key ingredients and preparation time for each recipe.

Start a Weekly Meal Planning Journal

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Starting a meal planning journal will help track progress, identify successful strategies, and refine the meal planning process over time.

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Record weekly meal plans, including recipes and shopping lists.
Note any challenges encountered during the week.
Reflect on what worked well and what could be improved.

Four other activities

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Create a 'Pantry Staples' Guide

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Creating a pantry staples guide will ensure that essential ingredients are always on hand, simplifying meal preparation and reducing last-minute grocery trips.

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List essential ingredients for common meals.
Organize the list by category (e.g., grains, spices, canned goods).
Include shelf life information for each item.

Read 'Salt, Fat, Acid, Heat' by Samin Nosrat

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Reading 'Salt, Fat, Acid, Heat' will improve your cooking skills, making meal planning more enjoyable and leading to more successful and delicious meals.

View Good Things: Recipes and Rituals to Share with... on Amazon

Show steps

Read each section of the book carefully.
Experiment with the techniques described in the book.
Apply the principles to your meal planning process.

Read 'The Food Lab' by J. Kenji López-Alt

Show steps

Reading 'The Food Lab' will improve your cooking skills, making meal planning more enjoyable and leading to more successful and delicious meals.

View The Wok: Recipes and Techniques on Amazon

Show steps

Read each section of the book carefully.
Experiment with the techniques described in the book.
Apply the principles to your meal planning process.

Design a Meal Planning Template

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Designing a personalized meal planning template will streamline the planning process and make it more efficient and enjoyable.

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Identify the key elements to include in the template (e.g., days of the week, meal types, shopping list).
Choose a format that works best for you (e.g., paper, spreadsheet, app).
Customize the template to fit your specific needs and preferences.

Career center

Learners who complete How to Make Meal Planning Work For You will develop knowledge and skills that may be useful to these careers:

Personal Chef

A personal chef plans and prepares meals for clients, often with specific dietary needs or preferences. This course, which provides a systematic approach to meal planning, could be useful for a personal chef looking to improve their efficiency and reduce waste. The course emphasizes creating flexible meal plans and avoiding common pitfalls, skills directly applicable to managing diverse client needs. The course's focus on habit change could also help develop consistency in meal preparation and execution. Learning to create meal plans for oneself and adjusting them may provide insight into how to implement meal plans for others.

See salaries and explore the career path for Personal Chef

Nutrition Coach

Nutrition coaches guide clients in making healthier food choices. This course may assist aspiring nutrition coaches by providing tools for meal planning, which is a fundamental aspect of nutritional guidance. The course's emphasis on creating flexible, personalized plans and its focus on sustainable habit change can translate well to client coaching, allowing them to make long-term changes. The course includes elements such as reducing waste and eating seasonally, which are useful topics to discuss with clients. Learning to identify personal preferences and make adjustments could be directly applicable to understanding clients' needs.

See salaries and explore the career path for Nutrition Coach

Health Coach

Health coaches work with individuals to improve various aspects of their well-being, and nutrition plays a key role. This course may be useful for a health coach who wants to incorporate meal planning into their practice. The course's focus on habit change, creating flexible meal plans, and reducing stress around meal times can benefit clients aiming for a healthier lifestyle. The course's approach to goal setting and self-review aligns with effective coaching techniques, while the emphasis on avoiding pitfalls can help clients stick with meal plans. This course provides a structured, practical framework for introducing clients to meal planning.

See salaries and explore the career path for Health Coach

Food Blogger

A food blogger creates content centered on recipes, cooking, and meal ideas. This course may be useful for a food blogger because it provides a structured approach to meal planning. The focus on reducing food waste and eating seasonally can translate into engaging content for readers interested in sustainability. The course's methodology for creating meal plans can help bloggers develop more diverse and creative content. This course can help a food blogger implement their own plans.

See salaries and explore the career path for Food Blogger

Dietitian

Dietitians provide expert nutrition advice and create specialized meal plans for individuals with varying health needs. This course may be useful for dietitians as it focuses on how to create flexible, personal meal plans, a skill relevant in their practice. The habit changing guidance and the emphasis on avoiding common pitfalls are beneficial for patient compliance and improving long-term health outcomes. While dietitians have an advanced understanding of nutrition, this course can be useful to structure the presentation of nutritional advice. A dietitian may use this course when explaining meal plans to clients.

See salaries and explore the career path for Dietitian

Wellness Consultant

A wellness consultant advises clients on various aspects of wellbeing, including diet and nutrition. This course may be helpful to a wellness consultant because it introduces them to a method for simplifying meal planning for clients. The course guides one to create flexible plans that reduce stress and promote healthy choices. The emphasis on habit change and long-term adherence to meal plans aligns with wellness principles. Learning to set intentions, use templates, and track progress is useful in any wellness plan. The course may be useful for a wellness consultant who seeks an introduction to meal planning.

See salaries and explore the career path for Wellness Consultant

Catering Manager

Catering managers oversee the planning and execution of food service for events or establishments. This course may be useful for a catering manager, as it offers practical strategies for meal planning and reducing food waste. The course's emphasis on creating flexible plans and avoiding common pitfalls in meal planning can be relevant when managing catering operations. This course can help clarify the process of creating a meal plan, with an emphasis on seasonal eating and reduction of waste. A catering manager may use this course toward improving their operations.

See salaries and explore the career path for Catering Manager

Health and Wellness Educator

Health and wellness educators teach individuals and groups about health topics, which often includes nutrition. This course may be useful for health and wellness educators, as meal planning is a key topic in health education. The course's structured approach to creating flexible meal plans, promoting habit change, and avoiding common pitfalls may align with their teaching objectives. The course provides a practical framework that can be shared with those they educate. This course may be useful in helping health and wellness educators convey information about meal planning to others.

See salaries and explore the career path for Health and Wellness Educator

Family Resource Coordinator

Family resource coordinators support families by connecting them with needed services and resources, which often includes information about nutrition and meal planning. This course may assist a family resource coordinator by providing a basic framework for meal planning. The course's emphasis on reducing stress around meal times, reducing food waste, and eating seasonally may be useful for families seeking help with these issues. A family resource coordinator might recommend this course to individuals or families seeking to improve their meal planning habits. The course may be helpful when introducing clients to the concept of meal planning.

See salaries and explore the career path for Family Resource Coordinator

Corporate Wellness Coordinator

Corporate wellness coordinators develop and implement programs to promote health and well-being among employees. This course may be helpful for a corporate wellness coordinator who wishes to incorporate nutritional education, particularly meal planning, in their programs. The course explains how to create flexible meal plans, reduce stress around meal times, and promote habit change. The course may be used to inform educational programming targeting employee health. The focus on habit change may be useful to encourage healthy habits in the workplace.

See salaries and explore the career path for Corporate Wellness Coordinator

Restaurant Consultant

A restaurant consultant provides advice and guidance to help restaurants improve their operations and profitability. This course may be helpful to a restaurant consultant looking to enhance their understanding of meal planning and waste reduction in kitchens. The course's focus on creating flexible meal plans aligns with menu planning and efficient inventory management. The course's emphasis on identifying and avoiding common pitfalls in meal planning can assist in streamlining kitchen processes. A restaurant consultant may find this course provides a fresh perspective on kitchen operations.

See salaries and explore the career path for Restaurant Consultant

Culinary Arts Instructor

Culinary arts instructors teach students about cooking techniques, food preparation, and kitchen management. This course may be useful for a culinary arts instructor by offering a method to teach meal planning skills to students. The course introduces techniques for creating flexible meal plans, reducing food waste, and eating seasonally. The course can provide teaching materials. While a culinary arts instructor likely has meal planning skills, this course presents a structured approach that may be easy to adapt for student use. The course may also be useful in teaching students about how to implement their skills.

See salaries and explore the career path for Culinary Arts Instructor

Food Product Developer

Food product developers create or modify food products for companies. This course may be helpful for a food product developer by offering an approach to meal planning that considers individual needs and preferences. The course's emphasis on reducing stress around meal times is also relevant to consumer behavior and product development. The course can assist food product developers to better understand consumer habits. While food product developers focus on the products themselves, they may find this course helpful in anticipating product use.

See salaries and explore the career path for Food Product Developer

Food Stylist

Food stylists arrange food for photography or film. This course may be helpful to a food stylist, as it may introduce them to different types of meals and plan options. The course emphasizes seasonal eating, which could influence aesthetic choices. The course's structured approach to planning may enhance the food stylist's ability to prepare for shoots. While food stylists do not generate meal plans, this course may provide insight into the different kinds of foods that people eat. A food stylist may find this course useful when considering how people interact with food.

See salaries and explore the career path for Food Stylist

Farm to Table Coordinator

A farm to table coordinator works in the food supply chain, connecting food production to consumption. This course may be helpful for a farm to table coordinator by providing insights into menu planning and waste reduction. The course focuses on seasonal eating, which is essential for farm to table initiatives. The course's emphasis on creating flexible plans allows for adjustments based on availability. Farm to table coordinators may use this course to help clients or partners better understand meal planning. While the role does not revolve around meal prep, it touches on meal planning.

See salaries and explore the career path for Farm to Table Coordinator

Reading list

We've selected two books that we think will supplement your learning. Use these to develop background knowledge, enrich your coursework, and gain a deeper understanding of the topics covered in How to Make Meal Planning Work For You.

Good Things

Save

Teaches the fundamental principles of cooking. Understanding how salt, fat, acid, and heat interact will allow you to improvise and adapt recipes to your preferences and available ingredients. This book is more valuable as additional reading to expand your cooking knowledge.

Good Things: Recipes and Rituals to Share with...

Kindle Edition

The Wok

Save

Provides a scientific approach to cooking, explaining the 'why' behind cooking techniques. Understanding the science behind cooking will allow you to troubleshoot problems and improve your meal preparation skills. This book is more valuable as additional reading to expand your cooking knowledge.

The Wok: Recipes and Techniques

Hardcover

How to Make Meal Planning Work For You

What's inside

Learning objectives

Syllabus

Traffic lights

Save this course

Reviews summary

Practical guide to personalized meal planning

Activities

Career center

Reading list

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