Meal Plans

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by
Barbie Cervoni MS, RD, CDCES, CDN
Barbie
Medically reviewed by Barbie Cervoni MS, RD, CDCES, CDN

Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist.

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Updated on August 11, 2022

A meal plan can be an excellent tool to guide your nutrition choices, no matter what eating style you prefer. Learn the basics behind 'how to meal plan' and explore our dietitian-designed and vetted meal plans for various goals. That said, there is not a one-size-fits-all when it comes to diets and nutrition plans, so you can also use our blank template to create your own meal plan.

Frequently Asked Questions

  • How do I make a weekly meal plan?

    Meal planning can be broken down into three simple steps: select recipes or basic meal constructs, make a shopping list and shop for ingredients, and prepare meals. While there is a lot of work that goes into each of those steps, after a while the process forms into a habit.

    Learn More: How to Meal Plan: A Beginner's Guide
  • What is the best meal planning app?

    If you're not a fan of pen and paper planning, a meal plan app can help you to save money and prioritize a nutritious, balanced diet. Depending on the app functionality, the technology can help you to tailor meals to your preferences and nutritional needs. Check out our dietitian-vetted meal planning apps to decide what is best for you.

    Learn More: Best Meal Planning Apps, Reviewed by a Registered Dietitian

Key Terms

  • Keto meal plan

    A ketogenic, or "keto," meal plan outlines a way of eating that is generally very low in carbohydrates and high in dietary fat. On most ketogenic diets, you consume approximately 75% of your calories from fat, 5% from carbohydrates, and 20% from protein.

    Some evidence suggests that this way of eating promotes weight loss, however, experts warn that it is a highly restrictive dietary pattern and not appropriate for all.

  • Mediterranean diet meal plan

    A Mediterranean diet meal plan provides a nutritious, balanced way of eating that may have many health benefits. This type of meal plan offers a variety of nutrients through fruits, vegetables, whole grains, lean proteins, and plenty of healthy fats.

  • Whole 30 meal plan

    A Whole 30 meal plan follows the Whole 30 elimination diet that challenges people to remove certain foods for 30 days. A meal plan may be helpful to ensure that you meet all of your nutrient needs while eliminating dairy, grains, legumes, sugar, and other specific items.

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3,000-Calorie Meal Plan
1-Week 3,000-Calorie Meal Plan
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7-Day High-Protein Meal Plan & Recipe Prep
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1-Week 2,000-Calorie Meal Plan & Recipe Prep
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7-Day, 1,800 Calorie Meal Plan: Recipes & Prep
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1-Week Meal Plan & Recipe Prep for Pre-Diabetes
1400 calorie meal plan foods
1-Week 1400-Calorie Meal Plan
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7 Day Low FODMAP Meal Plan & Recipe Prep
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1-Week Balanced Meal Plan & Recipe Prep
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Second Trimester Pregnancy Meal Plan with Eggs, Avocado, and Waffles
7-Day Second Trimester Pregnancy Meal Plan & Recipe Prep
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7-Day DASH Diet Meal Plan & Recipe Prep
Mediterranean Diet Meal Plan
7-Day Mediterranean Diet Meal Plan Ideas: Recipes & Prep
Pescatarian meal plan
7-Day Pescatarian Meal Plan & Recipe Prep
Diabetic meal plan foods
7-Day Meal Plan & Recipe Prep for Diabetes
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7-Day Plant-Based Meal Plan
Gluten-Free Meal Plan including frittata, peanut butter, and asparagus
1-Week Gluten-Free Meal Plan & Recipes
Keto diet foods
7-Day Keto Diet Meal Plan & Recipe Prep
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Whole30 meal plan
7-Day Whole30 Meal Plan & Recipe Prep
Paleo Meal Plan with grapes, steak stir fry, and beef jerky
7-Day Paleo Meal Plan & Recipe Prep
Flexitarian meal plan
1-Week Flexitarian Meal Plan & Recipe Prep
Vegan meal plan
7-Day Vegan Meal Plan & Recipe Prep
How to meal plan
How to Meal Plan: A Beginner’s Guide
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Page Sources
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  1. Shilpa J, Mohan V. Ketogenic diets: Boon or bane?. Indian J Med Res. 2018;148(3):251-253. doi:10.4103/ijmr.IJMR_1666_18

  2. Martini D. Health benefits of Mediterranean diet. Nutrients. 2019;11(8). doi:10.3390/nu11081802