Meal Planning 101

Meal planning is a great way to cut down on spending—and helps your overall health too. Use these tips to enjoy delicious, well-balanced, kidney-friendly meals with less stress!

What to know before you start planning

When you have kidney disease, it’s important to understand how to build a balanced meal. Aim to include non-starchy vegetables, lean proteins, and whole grains at each meal to get the nutrition you need and to feel satisfied!

The USDA’s MyPlate method can help you create a balanced meal with the right mix of nutrients. Here’s how to fill your 9” dinner plate:

 

 

If you have diabetes, use the Diabetes Plate method to help balance your blood sugar. Using a 9” dinner plate:

 

 

 

 

 

Meal planning tips

Once you build your meals, you can then create a list of ingredients you need for each meal. These tips can help make meal planning easier:

• Use the same ingredients for different meals. For example, cook stir fried chicken for dinner and use the leftover chicken in a salad the next day.
• Check what ingredients you already have before planning meals.
• Try batch cooking. Make grains like rice or oatmeal to use over multiple days or cook meals like soups and casseroles to freeze for later.
• Make meal planning fun by choosing a theme for each day such as Meatless Monday or Taco Tuesday.

 

Make your grocery list

A grocery list helps you stay organized and ensures you have everything you need for your meals.

• List ingredients by category. Group items together, such as fruits, vegetables, proteins, and grains. This makes shopping quicker and easier.
• Be specific. Write down the exact quantities you need. For example, instead of just “broccoli,” list “2 cups broccoli.”
• Check your meal plan. Refer to your meal plan to ensure you have all necessary ingredients for each recipe.