Meal Planning Quick Tips

Preparing meals is often left to the last minute, but a little menu planning can make your meal preparation easy, nutritious, and less expensive.

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Aim for three main meals per day, each with three components:

1. Protein & dairy foods
2. Grains, breads, or starchy vegetables
3. Fruits & vegetables

Protein foods include poultry, meat, fish, eggs, cooked or canned dry beans, and nuts. Try to include a serving of protein at each meal. 

Make a list of some of the foods in each category that you like, then mix and match them to create your meals. Keep a list of menu ideas that work for you and are quick to prepare.  Here are a few suggestions to get started:

Breakfast ideas

• Milk, cold or hot cereal, peach
• Yogurt, frozen waffle, frozen berries
• Eggs, toast, juice
• Cottage cheese, English muffin, apple
• Yogurt, granola bar, orange
• Peanut butter, toast, banana

Lunch or supper ideas

• Sandwich (turkey, tuna, peanut butter, etc.), fruit
• Tuna or turkey or beans, croutons or bread, with chef salad
• Grilled chicken, corn, carrots
• Tofu, noodles, broccoli
• Dal, rice, spinach
• Cottage cheese, baked potato, salad
• Baked fish, rice, mixed vegetables
• Tacos with beans, rice, salad

Combination foods

• Pizza, tacos, salad bar, lasagna, mac-n-cheese

Snacks

• Protein—Low-fat cheese, yogurt, tuna, trail mix, hard-boiled egg
• Grains—Popcorn, rice cakes, whole grain crackers, graham crackers, granola bars
• Fruit & vegetable—Fresh fruit, applesauce, raisins, raw veggies
• Combination—Fruit smoothie, apple with peanut butter

Shop ahead

Shop ahead and make a list of basics you will need. Buying from the supermarket and checking prices is more economical than eating out. Basic foods are usually less expensive than prepared (boxed or frozen) meals. 

Some foods can be stored for a long time

On the shelf:  pasta, rice, canned vegetables, canned tuna, peanut butter, dry or canned beans, peas and lentils, flour, oil
In the refrigerator:  potatoes, carrots, apples
In the freezer:  frozen vegetables, veggie burgers, meats
Other basics that are more perishable:  milk, yogurt, fresh vegetables and fruits, sandwich meat, cheese

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Plan ahead!

When preparing supper, make extra food for lunch the next day. On a weekend, prepare a soup, stew, or other foods that can be used during the week. Or, store food in small containers in your freezer for the future.

Take food along. Pack your lunch in the morning or the night before—use an insulated bag if the weather is warm.  No time for breakfast?  Take a granola bar, yogurt, and piece of fruit. Carry snacks for later in the day, if needed.

Become familiar with eating places on and around campus.  Learn what’s quick, nutritious and affordable.

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For your health and weight management

• Decrease the use of fried foods.
• Go easy on sweets and high-fat desserts.
• Use whole grains, such as whole wheat bread, brown rice, whole-grain pasta, bulgur wheat.
• Limit the amounts of caloric beverages, including regular soda, sweetened teas and coffee drinks, fruit drinks, juice, and alcoholic beverages. 

For more help with food and nutrition at Cornell, visit www.gannett.cornell.edu or consult a nutritionist at Gannett’s Cornell Healthy Eating Program, 255-5155.