Sugar is everywhere, and many of us are eating far too much each day. According to the NHS, adults should have no more than 30g of free sugars a day (around six teaspoons), while children should have no more than 24g of free sugars a day, with less for toddlers and youngsters under the age of seven. But what impact is sugar having on our health and well-being? And how can we ever get our intake under control? I’m a health and nutrition coach, and this topic is what helped me develop my passion for nutrition over 15 years ago. After becoming unwell towards the end of my studies at university, I found that by cutting out sugar and making lots of changes to my diet and lifestyle, I felt better within weeks, and understood how important the diet choices we make each day are for everything from our mood to our weight and digestive health.
That’s not to say I don’t have sugar now, nor do I think you need to cut it out completely to be healthy. However, when you discover the impact that consuming too much sugar can have on your health, you may just be tempted to try.
Adults are recommended to have no more than 30g of free sugars a day
Why we crave sugar
There are many reasons we may have sugar cravings, but they can become stronger at times of stress, when you are tired, not eating enough, or even if you’re dehydrated. At many of these times, our body craves sugar as a quick source of energy, but this can wear off quickly, and unless the underlying cause is resolved (i.e. drinking a glass of water if you’re actually dehydrated), you will likely just want more sugar again.
Another issue is that sugar is in so many of the packaged foods we eat, including ‘savoury’ foods like pasta sauces, soup and salad dressings. This means our taste buds may adapt to prefer a sweeter taste and contribute to sugar cravings.
The effects of excess sugar on your body
Sugar can have a lot of harmful effects on your body, impacting everything from your brain function and behaviour to digestion and your immune system. It is well known that consuming too much sugar can lead to weight gain, and frequent high sugar intake can also lead to the body becoming less responsive to insulin, causing insulin resistance. This is considered a precursor to type 2 diabetes and is associated with cardiovascular disease, obesity and inflammation.
Too much sugar can also impact gut health. A high-sugar, high-fat Western diet has been found to damage immune cells in the gut, increasing the risk of an imbalance of gut bacteria. It can also cause an overgrowth of candida, a yeast in the body, which can lead to leaky gut syndrome and cause food sensitivities to previously-tolerated foods, along with conditions such as thrush, skin rashes and fatigue.
The gut and brain are closely linked, which is why excess sugar consumption can also cause changes in brain function. Studies have shown that a high sugar diet can alter the production of neurotransmitters, including dopamine and serotonin, which can lead to a higher risk for anxiety, depression and mood disorders.
Meanwhile, eating too much sugar may even make you more prone to illness. Research has found that within 30 minutes of eating simple sugars, your white blood cells’ ability to fight invading bacteria and viruses decreases by 50 per cent, and lasts for at least five hours. So if you’re constantly run down, it may be worth cutting down on your sugar intake.
How sugar impacts your energy and skin
By now, you may have realised the systemic effects that sugar can have throughout your body, and the same can be said for your skin. Consuming too much sugar can create inflammation in the body, which is linked to conditions like rosacea, acne and eczema. It has also been linked to premature ageing and wrinkles.
Eating too much sugar can cause premature ageing and breakouts
Meanwhile, if you eat a lot of sugar, you may be familiar with the blood sugar highs and crashes that it can cause. One minute you may feel energetic, and the next you may feel tired, ‘hangry’ and light-headed, and craving your next sugar fix to increase your energy again. Each time we eat sugar, the pancreas releases insulin to get our blood sugar back to normal, but this cycle can lead to a rollercoaster of sugar highs and lows that can become hard to break.
Simple ways to reset your sugar intake
Keep a food diary:
If you feel that you’re having too much sugar, it may help to start by looking at the nutrition labels of any packaged foods and drinks you’re consuming and keeping a note of their sugar levels in a food diary for a few days. That way, you can get a clearer idea of how much sugar you are having and what is contributing most to this. From there, you may have a better idea of which foods you can try to swap for healthier alternatives.
Start your day with a protein-rich breakfast:
If your typical breakfast is something like cereal or sugary granola, coffee, or even skipped altogether, swapping for a protein-rich meal can be a really effective way of breaking your sugar habits. Starting your day with something like scrambled eggs, avocado, and smoked salmon or full-fat Greek yoghurt with berries can help to provide a slower, steadier energy release that will keep you full for longer and avoid the blood sugar rollercoaster all day long.
Eating a protein-rich breakfast can help curb sugar cravings
Cut down on added sugars:
It is also a good idea to try and cut down on any extra refined sugars you are adding to your diet. For example, if you are a coffee lover who has three cups a day, all with a teaspoon of sugar, that adds up to an extra 15 grams of sugar a day – or half of your recommended daily intake. To start with, try cutting this down to half a teaspoon and allow your taste buds to adjust before eventually cutting it out altogether.
Avoid liquid sugars:
It’s estimated that around half of our added sugar intake comes from sugar-sweetened drinks, such as soft drinks, milkshakes and blended coffee drinks. Meanwhile, even fruit juices, which you may believe are healthy, can still have a significant impact on blood sugar levels as they are missing the fibre from the fruit that slows down its digestion. If you regularly drink juices and fizzy drinks, this could be a good place to start in significantly lowering your daily sugar intake.
Don’t go cold turkey:
If you try to go cold turkey on your sugar intake, it can worsen cravings. So rather than banning sugar completely, focus on adding more nutritious foods into your diet instead of what you need to cut out. Eating low-sugar fruits such as strawberries, raspberries, and blueberries can satiate your sweet tooth without impacting your blood sugar levels. Meanwhile, blending dates with oats, seed or nut butter, and cocoa powder can create a delicious, fibre-rich snack alternative to your chocolate fix. You may find that by taking this approach, you naturally consume less sugar without having cravings or feeling like you’re missing anything.
Eating berries with yoghurt can make a satiating snack
Meanwhile, when you do eat anything sweet, pair it with a source of protein and healthy fats to prevent blood sugar spikes and crashes. This may look like eating some nuts alongside some chocolate, or adding full-fat Greek yoghurt to your fruit for a more balanced and satiating snack.
Try healthy sugar alternatives:
It is not recommended to use sweeteners or sugar substitutes instead of sugar, as these can be incredibly addictive and make your sweet tooth even stronger. Instead, use real sugar sources in moderation. Honey, maple syrup and coconut sugar work well for home baking and don’t have as much of an impact on blood sugar levels. Meanwhile, mashed fruits, including bananas, dates, and grated apples, can also work well to sweeten homemade cakes and cookies, without the need for refined sugar.
Expert tips for maintaining balance
It may seem daunting to cut down on sugar when you realise how many foods and drinks it is in, but mindset is everything. Rather than thinking about what you’re missing out on by not eating or drinking these things any longer, focus on the benefits that it may offer – whether that’s improving your focus at work, clearing up your skin, or helping you to overcome uncomfortable or persistent digestive issues that you may have had no idea were sugar-related.
Also, don’t be too hard on yourself if and when you do consume anything sweet. Sugar is incredibly hard to cut out completely, and can be enjoyed in moderation as part of a balanced diet. In just one month of living your new lower-sugar lifestyle, you should find that your taste buds will change and you won’t always have the same cravings that you may have now. Put simply, the less sugar you eat, the less you’ll want!
Think back — did you get up to eat in the middle of the night? A Maryland doctor offers tips to balance hunger hormones and curb cravings.
Think back — did you get up to eat in the middle of the night?
“Occasional episodes are common, but frequent wake ups really fit a pattern that means you really want to work on better meal balance, stress reduction and sleep regularity,” said Dr. Kwame Akoto, an adult medicine physician with Kaiser Permanente, in Baltimore County, Maryland.
He said evening meals that are high in refined carbohydrates can cause a rapid spike and crash in blood sugar, “which will then leave you waking up hungry.”
“That doesn’t have the necessary balance that you would see with foods that are high in protein and high in fiber, which allows time to process the carbohydrates better, and you don’t get the crashes, which then leads to the cravings,” Akoto said.
So, what should you do if you wake up with hunger pangs?
“Before you go downstairs and raid your fridge, you really want to look to see what your body actually is asking for,” Akoto said.
If you have been waking up routinely at night, Akoto said that might be a cue from your brain — hunger by habit.
“Getting a glass of water, and just waiting a little bit to see if that hunger pang goes away or not is really important,” he said. “If you truly are hungry, trying to get a small protein or low-fat snack might be helpful.”
Options include Greek yogurt, whole grain crackers with cheese, or a handful of nuts.
Symptoms such as feeling shaky, sweaty or dizzy might be a problem with low blood sugar.
Akoto offered five prevention tips to help people balance their hunger hormones and curb cravings across the day and night.
“Eat earlier and more regularly, with three balanced meals and one or two planned snacks.”
“Pair whole grain carbohydrates with lean protein at your meals, and add healthy fats, including olive oil, salmon, flaxseed or avocado.”
“Include at least one high fiber food at every meal to steady your blood sugar,” which slows down gut absorption, Akoto said.
“Reduce chronic stress with simple routines, such as taking short walk, or taking a short break for breathing exercises or meditation.”
“Aim for seven to nine hours of sleep, and build it gradually if you are short on rest.”
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People now in their 50s and 60s were the first generation to grow up when ultra-processed foods – often high in fats, salt and added sugar – became widely available.
New research shows that this segment of the population, which mostly includes Generation X, exhibit signs of addiction to ultra-processed food products including fast food, soda and sweets. The study, published Monday in the journal Addiction, has implications for public health, because many children are now exposed to ultra-processed food from a very young age.
“If current trends continue, future generations may show even higher rates of ultra-processed food addiction later in life,” said the study’s senior author, Ashley Gearhardt, who leads the Food and Addiction Science & Treatment Lab at the University of Michigan. “Just as with other substances, intervening early may be essential to reducing long-term addiction risk across the lifespan.”
For the study, researchers conducted phone and online surveys of a nationally-representative group of more than 2,000 people in the United States, ages 50 to 80.
The findings showed that 21% of women and 10% of men ages 50 to 64 had strong cravings for ultra-processed foods, repeated unsuccessful attempts to cut down on consumption and withdrawal symptoms. They also avoided social activities because of fear of overeating – all symptoms meeting clinical criteria for addiction.
The percentage of older adults, ages 65 to 80, that met the criteria for addiction to ultra-processed foods was much lower: 12% of women and 4% of men.
A possible explanation for why Gen X women reported higher rates of addiction to ultra-processed food than Gen X men might be due to marketing of processed “diet” foods – such as low-fat cookies and microwavable meals – to women of that generation, the researchers said.
The study also found an association between social isolation and ultra-processed food addiction. People who reported their mental health status as “fair” or “poor” were also at higher risk for addiction to ultra-processed foods.
Skipping breakfast might sound like a harmless time-saver, but science is here to serve a wake-up call. Research found that skipping your morning meal could do more than make you a little hangry—it may actually disrupt your cortisol rhythm and elevate blood pressure.
Enter anthocyanins: the vibrant plant pigments responsible for the deep blues, purples, and reds in many fruits and vegetables. Found in foods like blueberries, blackberries, red cabbage, and purple sweet potatoes, anthocyanins belong to a class of phytochemicals called flavonoids, which are known for their antioxidant, anti-inflammatory, and neuroprotective properties.
Polycystic Ovary Syndrome (PCOS) affects up to 13 per cent of women globally, with many more thought to be undiagnosed. It can impact ovulation and is a leading cause of fertility, but lifestyle changes, including following a PCOS-friendly diet, can help to manage symptoms. We caught up with Phoebe Liebling, a Nutritional Therapist who works with Bare Biology, to find out the optimum diet for PCOS, including the foods to eat and avoid for the best results.
Is there an optimum diet for PCOS?
The key thing to understand is that PCOS isn’t one defined condition, so there can be variance in terms of what diet is most suited based on that woman’s path to PCOS. The most widely used basis for diagnosis is the Rotterdam criteria, and a woman is given a diagnosis of PCOS when 2 out of 3 of the following are present, once causes such as thyroid issues have been ruled out:
Oligo or anovulation (irregular or absent ovulation)
Hyperandrogenism (elevated testosterone, androstenedione, or DHEAS)
Polycystic ovaries (20 or more follicles per ovary or ovarian volume >10mL).
PCOS or Polycystic Ovary Syndrome affects up to 13 per cent of women
Within PCOS, there are also 5 subtypes. Insulin-resistant PCOS is the most common, but we also have post-pill PCOS, inflammatory PCOS, adrenal PCOS and thyroid-related/secondary PCOS. As a foundation, however, all women with PCOS will benefit from a diet that focuses on blood sugar regulation and reducing inflammation. Many will suggest a low-carb regime; however, there is significant nuance here. When someone is presenting with high insulin levels, their system is geared towards energy storage rather than energy use, and we have two main macronutrients for energy: carbohydrates and fats.
Carbohydrates are our quicker-burning fuel source, and fats are slower-burning, but fats are also more energy-dense (contain more calories per gram). So the issue many will find on a low-carb diet is that they then crave fats as their body assumes that they are switching to the latter as their primary fuel source. However, this doesn’t match what their body is looking to use, so they store more, and thus, the classic weight management issue many PCOS women face is worsened.
What we want is to look for a protein-rich diet, paired with low GI, high fibre carbs, and moderate fats. This provides steady energy, preserves lean muscle, and if combined with muscle-activating movement (resistance training), will work progressively to resolve the insulin-related issues with fatigue, weight gain and cravings.
What foods help with symptoms of PCOS and why?
Oats, quinoa, buckwheat, wild rice, sweet potatoes, berries, apples – These low-glycaemic carbs regulate blood sugar and improve insulin sensitivity; fibre supports gut health and lowers cholesterol.
Broccoli, kale, Brussels sprouts, spinach, rocket, chard – Cruciferous and green veg aid oestrogen metabolism, provide magnesium and folate, reduce inflammation.
Avocado, olive oil, walnuts, chiaseeds, flaxseed, oily fish (salmon, sardines, mackerel) – Healthy fats contain omega-3s which reduce inflammation, support hormone production, improve satiety and blood sugar balance.
Eggs, chicken, turkey, fish, Greek yoghurt (if tolerated), tofu/tempeh – Lean proteins stabilise blood sugar, support muscle mass (improves insulin sensitivity) and provide building blocks for hormones.
A healthy wholefood diet can support symptoms of PCOS
Flaxseeds, pumpkin seeds, sesame seeds, almonds, Brazil nuts – Seeds and nuts contain lignans, which modulate oestrogen, and are also rich in zinc, which supports ovulation and skin, and selenium, which supports thyroid and ovarian health.
Cinnamon, turmeric, ginger, green tea – These anti-inflammatory herbs and spices improve insulin sensitivity, lower CRP, reduce androgens and support weight management.
Berries, pomegranate, herbs, leafy greens – Polyphenol-rich foods reduce oxidative stress, support ovulation and improve vascular health.
Sauerkraut, kimchi, kefir, yoghurt, miso – Fermented foods nourish the gut microbiome, improve insulin resistance, support hormone clearance and digestion.
Are there any foods you recommend women with PCOS avoid?
White bread, pastries, cakes, sugary cereals – High-glycaemic carbs will spike blood sugar and insulin, worsening insulin resistance.
Sugary drinks (soda, energy drinks, fruit juice) – These cause a rapid glucose surge which drives insulin spikes and inflammation.
Processed foods and sugary snacks are not advised for women with PCOS
Processed snacks (crisps, biscuits, crackers) – Refined carbs and unhealthy fats increase inflammation and cravings due to low satiety.
Fried foods, fast food, processed meats – These are high in trans fats and additives which promote inflammation and oxidative stress.
Excess red meat, especially processed (sausages, bacon) – These are linked with higher inflammation and androgen excess; can disrupt gut balance.
Dairy with added hormones (non-organic milk, cheese, ice cream) – These may increase insulin and IGF-1, worsening acne and hormone imbalance in sensitive women.
Alcohol, especially beer and sweet cocktails – Affects liver detoxification of hormones, raises blood sugar and inflammation.
Artificial sweeteners (diet sodas, sugar-free gums, processed ‘low-calorie’ snacks) – May disrupt gut microbiome and insulin response despite being “sugar-free”.
Which supplements can support women with PCOS?
This would depend on the form of PCOS a woman has. There are some commonalities, but I would always advise seeking the advice of someone trained in therapeutic supplementation if possible, as quality, dosage and timing are key.
Once a top hedge fund manager on Wall Street, Jason Karp‘s life was defined by speed, stress, and success. But in his early 20s, things took a sharp turn. Despite thriving professionally, his health was deteriorating. Doctors handed him grim diagnoses: multiple autoimmune conditions and a degenerative eye disease that would supposedly leave him blind by 30.
NEW YORK, September 9, 2025 (Newswire.com)
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PaleoHacks Keto One Pan Cookbook Under Review (2025): Best Free Keto Recipe Book for Quick One-Pot Meals
TL;DR Summary: The PaleoHacks Keto One Pan Cookbook in 2025 is a free recipe collection designed for fast, simple one-pan keto meals. This guide makes it easier to follow the keto lifestyle while saving time in the kitchen.
In This Article, You’ll Discover:
Why the PaleoHacks Keto One Pan Cookbook is one of the most talked-about recipe guides in 2025.
This cookbook simplifies keto by offering 70 recipes that use only one pan or pot.
The specific benefits of quick-prep, low-carb meals for weight management and overall health.
Real testimonials from customers who achieved success using PaleoHacks cookbooks.
How does this cookbook compare with other keto recipe books and online guides?
The current pricing, free bonus offers, and where to get the official copy online.
Practical strategies for using one-pan keto meals to achieve consistent results year-round.
Introduction: Why PaleoHacks Keto One Pan Cookbook Matters in 2025
The keto diet remains one of the most popular nutrition strategies in 2025. Millions of men and women still use low-carb, high-fat meals to reach weight goals, improve energy, and simplify their eating habits. But one challenge has always stood out: keto meals often feel time-consuming, complicated, and hard to clean up after.
That’s where the PaleoHacks Keto One Pan Cookbook comes in. This cookbook is a treasure trove of quick-prep, easy-to-clean recipes that need only one pan or pot. From soups and casseroles to salmon, chicken, and a wide range of vegetarian options, the recipes are designed to excite beginners and experienced keto followers alike.
With dinner often being the most stressful meal of the day, the cookbook provides a realistic solution for busy households. You’ll find meals that take 15 minutes or less to prepare, taste delicious, and support keto goals without long hours in the kitchen, saving you precious time and effort.
What Is PaleoHacks Keto One Pan Cookbook and How Does It Work for Weight Loss?
The PaleoHacks Keto One Pan Cookbook is a full-color recipe book designed for anyone who wants to enjoy keto-friendly meals without the stress of long prep times or messy cleanups. Inside, you’ll find 70 recipes that keep net carbs low, flavors high, and preparation simple. These recipes include a variety of dishes such as [dish 1], [dish 2], and [dish 3]. Each dish is built around one rule: everything is cooked in a single pan, pot, or skillet.
This approach works because it removes the main barriers that stop people from sticking to keto. Instead of juggling multiple pots and pans or complicated ingredients, you spend less time cooking and cleaning. Most meals take 15 minutes or less to prep, allowing you to relax while your dinner finishes in the oven or on the stove, and making the most of your time.
Beyond convenience, the recipes are designed to support a keto lifestyle by keeping carb counts under control. Many recipes feature under 10 grams of net carbs, making it easier to maintain ketosis. Whether you are new to keto or looking for fresh recipe ideas, this cookbook provides a structure that works in real life, giving you the confidence to stick to your keto journey.
Best Keto Cookbook Options and Keto One Pan Benefits in 2025
Cookbooks remain one of the most reliable ways to stay consistent with keto in 2025. While apps and online blogs offer quick ideas, structured recipe guides give you meal variety, portion clarity, and reliable nutrition information in one place. The PaleoHacks Keto One Pan Cookbook, a convenient and stress-free option, stands out because it balances convenience, taste, and compliance with keto guidelines.
Key benefits include:
Quick prep times so meals fit into a busy lifestyle.
One-pan cleanup that saves time and reduces kitchen stress.
Balanced nutrition with low net carbs and high-quality fats.
Variety of flavors ranging from soups and casseroles to meats and vegetarian dishes.
Beginner-friendly design so anyone can follow the recipes regardless of cooking skill.
Built-in portion control with serving sizes and nutrition facts included.
Compared with generic keto guides, the PaleoHacks cookbook provides tested, photographed, and easy-to-follow recipes. This makes it easier for families and individuals to enjoy keto without experiencing ‘keto burnout’, a term used to describe the feeling of exhaustion or boredom that can occur when following a strict keto diet.
How to Use PaleoHacks Keto One Pan Cookbook in Daily Life
The PaleoHacks Keto One Pan Cookbook is built for flexibility, which means you can use it in multiple ways throughout the week. Many people keep it on the kitchen counter as a daily guide, while others use it to plan weekly meal preps. For instance, you can use it to plan a week’s worth of dinners, ensuring a variety of keto-friendly meals. Each recipe includes preparation time, cooking instructions, serving sizes, and nutritional breakdowns so you can fit them into your personal routine.
Here are a few practical ways to make it part of your lifestyle:
Use the breakfast and brunch recipes to start the day energized without processed carbs.
Turn to the soup and appetizer sections for quick lunches or light snacks.
Make use of the dinner recipes to simplify weeknight meals for the family.
Explore the vegetarian section to rotate in plant-based keto meals for balance.
Follow the 7-day meal plan bonus to eliminate guesswork and save time on shopping.
By cycling through different sections of the cookbook, you can reduce food boredom while staying aligned with your keto goals. The cookbook’s user-friendly design makes it a breeze to repeat your favorites or try new dishes, all without disrupting your schedule.
Expert Insights and Industry Research on Keto Cookbooks
As nutrition experts continue to endorse keto as a potent low-carb strategy for weight management and energy in 2025, it’s crucial to note that cookbooks like PaleoHacks Keto One Pan play a pivotal role. They bridge the gap between scientific research and everyday meals, enabling people to consistently follow a keto diet.
Health professionals often note that success with keto depends less on willpower and more on access to practical recipes. A structured cookbook, such as PaleoHacks Keto One Pan, reduces decision fatigue and ensures meals meet the macronutrient balance needed for ketosis. For many beginners, this eliminates the trial-and-error that leads to frustration and diet dropouts, instilling a sense of confidence in their diet journey.
Industry data not only confirms the effectiveness of keto but also shows the rising demand for simplified meal planning tools. With more people working from home and balancing family schedules, one-pan solutions are increasingly popular because they save time without sacrificing quality. The PaleoHacks approach aligns directly with these lifestyle needs, validating the audience’s choice of simplified meal planning tools.
Success Stories, Testimonials, and User Experiences with PaleoHacks Keto One Pan Reviews
Customer feedback is one of the strongest indicators of how well a cookbook performs in real homes. The PaleoHacks Keto One Pan Cookbook has received thousands of positive reviews from readers who highlight both the flavor and simplicity of the recipes.
Some of the most common experiences include:
Families report noticeable weight loss when using the cookbook to guide weekly meals.
Busy parents who appreciate the quick prep times and reduced cleanup.
Beginners said the recipes gave them confidence in the kitchen without overwhelming them.
Long-term keto followers praise the variety and taste compared with other guides.
Some truly remarkable stories include Cathy G., who shared that her husband lost over 120 pounds since starting the PaleoHacks cookbooks, calling it life-saving. Christine F. reported feeling energized and excited to try new recipes every night with her son. Many others say the cookbook’s balance of convenience and flavor keeps them motivated to stay consistent.
Comparing Keto One Pan Cookbook vs Weight Loss Alternative Recipes in 2025
Keto cookbooks come in many formats, from digital PDFs to premium hardcover guides. Some focus on desserts, others on meal prep, and many provide a mix of recipes that vary in difficulty. The PaleoHacks Keto One Pan Cookbook stands apart because it targets the biggest pain points most people face: limited time, messy kitchens, and lack of variety.
Here’s what some of our users have to say about the PaleoHacks Keto One Pan Cookbook:
Many competitors require longer prep times, while PaleoHacks keeps prep under 15 minutes, thanks to our convenient one-pan recipes.Some cookbooks rely heavily on specialty ingredients, while this one uses items you can find in most grocery stores.
A number of guides focus on either weight loss or taste, but PaleoHacks Keto One Pan Cookbook strikes a perfect balance, ensuring you feel both satisfied and healthy. Other one-pan cookbooks often skip detailed nutrition info, while this book includes serving sizes and macros for each recipe.
While apps and online blogs may offer quick inspiration, they rarely provide the structured meal consistency that a physical cookbook delivers. With PaleoHacks Keto One Pan Cookbook, you receive a tested, organized guide that helps sustain keto long term, making you feel secure and committed to your health journey.
Safety, Risks, and Responsible Use of Keto Cookbooks
When embarking on any nutrition plan, it’s crucial to maintain a sense of balance and awareness. While the keto diet has shown significant benefits for many, it’s not a one-size-fits-all solution. Before diving into the world of keto or trying out recipes from the PaleoHacks Keto One Pan Cookbook, it’s imperative to seek advice from a qualified healthcare provider, particularly if you have existing medical conditions or are taking prescribed medication.
Potential risks of keto include digestive changes, fatigue during the adjustment phase, or nutrient imbalances if meals are not varied. A cookbook can reduce these risks by offering structured recipes with vegetables, healthy fats, and proteins. However, it’s crucial to remember that professional guidance is still the best way to ensure your safety and well-being.
Responsible use of the cookbook also involves understanding that individual results may vary. While success stories abound, the average outcomes are usually modest unless the keto diet is part of an overall healthy lifestyle. The cookbook is a valuable tool for simplifying meal preparation, reducing kitchen stress, and promoting long-term consistency. However, it should never be seen as a replacement for medical treatment or advice.
Pricing, Packages, and Official Website for Buying PaleoHacks Keto One Pan Cookbook
The PaleoHacks Keto One Pan Cookbook is currently being offered as a free physical copy giveaway, available to the first 500 people who respond. Customers are asked only to cover a small shipping and handling fee. As a token of our appreciation, along with the book, buyers also receive three free bonuses: the Keto Starter Guide, the Keto Cooking & Shopping Guide, and a 7-Day Meal Plan with Shopping List.
A digital version is also included for immediate access, so you can begin cooking before the physical book arrives. This makes it both practical and cost-effective for anyone looking to get started quickly.
Pricing Disclaimer: Rest assured, we always keep our official website updated with the most current pricing and availability, as details may change without notice. We want you to feel secure and informed about your purchase.
Frequently Asked Questions About Keto One Pan Cookbook
Q. Is the PaleoHacks Keto One Pan Cookbook really free?
Yes. The cookbook is free for the first 500 people who claim a copy, with only a small shipping and handling fee required.
Q. What kinds of recipes are included?
There are 70 recipes covering breakfast, soups, appetizers, dinners, and vegetarian options. Each recipe is designed to be low in carbohydrates and high in healthy fats, which is the essence of a keto-friendly diet, and they are all suitable for one-pan cooking.
Q. Do I get a digital copy?
Yes, every order comes with a digital version, allowing you to start cooking right away. This convenience puts you in control of your cooking journey.
Q. Are the recipes beginner-friendly?
Yes, most recipes require 15 minutes or less of prep and are designed for cooks of all skill levels. This reassurance should make you feel confident in your cooking abilities.
Q. Can I buy the ingredients at a regular grocery store?
Yes. The cookbook uses ingredients available at most supermarkets without the need for specialty products.
Q. Is there a guarantee?
Yes. Every order is backed by a 60-day money-back guarantee, including a refund of the shipping and handling fee if you are not satisfied.
Final Verdict: Is PaleoHacks Keto One Pan Cookbook the Best Keto Guide for You?
The PaleoHacks Keto One Pan Cookbook is an exciting choice for anyone who wants to follow keto without spending hours in the kitchen. Its focus on quick prep, one-pan cleanup, and a wide range of diverse recipes, from classic to innovative, makes it one of the most practical and inspiring guides available in 2025.
For beginners, it removes the overwhelm of counting carbs and planning meals from scratch. For experienced keto followers, it provides new recipe ideas that keep the diet enjoyable long term. The 7-day meal plan, for instance, offers a variety of dishes for each day, ensuring you never get bored with your keto meals. With the added bonuses of a starter guide and shopping list, the overall package delivers more value than most paid cookbooks.
If you’re looking for a simple way to stay consistent with keto while enjoying delicious food, this cookbook is one of the best tools you can add to your kitchen.
Bonus Section: Strategic Ways to Maximize Keto One Pan in 2025
To get the most out of the PaleoHacks Keto One Pan Cookbook, it helps to build small habits around meal planning and preparation. While the book is designed for convenience, a few strategies can make the experience even smoother.
Practical ways to maximize results include:
Plan ahead with the meal plan bonus so you always know what’s for dinner.
Batch prep ingredients like chopped vegetables or marinated meats to cut down weekday stress.
Rotate recipes weekly to avoid food boredom and maintain variety.
Pair recipes with portion control to help with weight management goals.
Experiment with vegetarian options to balance nutrients and improve gut health.
Use the digital copy for shopping trips so you can quickly reference ingredients on your phone.
By combining these strategies with the cookbook’s built-in structure, you can create a sustainable approach to keto that saves time and delivers consistent results.
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This site does not provide professional medical advice or services. The ideas, procedures, and suggestions contained here are not a substitute for consulting with your physician. Your health and safety are our top priority, so we always recommend consulting a qualified healthcare professional before making changes to your diet, exercise, or lifestyle.
Results are not guaranteed and may vary. The testimonials shared are individual experiences and not typical. Average customer results with PaleoHacks programs are modest when combined with healthy lifestyle practices. The FTC requires that we identify what a “typical” result is, and typically, people do not achieve significant results unless they take consistent action.
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Pacing the grocery store aisle to pick a protein bar can quickly trigger decision fatigue. There are dozens of options, with each listing nutritional information like dietary accolades: Egg whites | Dates | 15g protein | 150 calories | No sugar | No gluten.
RXBARs even claim to have “No B.S.” (Now you’re speaking my language!)
“I started nutrition coaching 10 years ago and (the amount of protein bars) has changed so much,” said Jamie Gould, a content strategist at New Ocean Health Solutions in Conshohocken. “I remember back then there were two or three, and now you go into Wegmans or you Google ‘protein bars’ and it’s almost overwhelming — even for myself as a nutritionist.”
Protein is having a bit of a moment and food manufacturers are boasting about high levels of the micronutrient in just about anything — from frozen pizzas to waffles to mac and cheese.
Last year, David Protein sought to create a bar that had the highest protein-to-calorie ration on the market. With 28 grams of protein, 150 calories and no sugar, the New York Times recently described it as “a protein Scud missile wrapped in gold foil.”
Studies have found lots of benefits to a high-protein diet, from reducing appetite to increasing muscle mass to lowering blood pressure. But how much protein do we really need and can you go too far?
Because many high-protein diets contain more red meat and saturated fats, eating too much could lead to a higher riskof kidney stones, heart disease and colon cancer, theHarvard Medical School said.
“Anything in excess can be too much,” Gould said. “There’s not necessarily a number on this because everyone’s different, but if you’re eating one bar as a snack or meal replacement, you’re probably not going to be consuming too much protein. If you’re sitting down and having two or three bars in a sitting, you may be overdoing it.”
The recommended amount of protein depends on a lot of factors including weight, age and activity level. The average sedentary adult should consume around 0.8 grams per kilogram of body weight per day, according to the Mayo Clinic. But people who exercise regularly or may be experiencing age-related muscle loss should consider a high-protein diet — up to 1.5 grams per kilogram of body weight per day.
These guidelines lead to a wide range of dietary advice — from 60 grams a day for an inactive 165-pounder to 135 grams for an athletic 200-pounder.
“Everyone just understands the importance of getting enough protein and you can’t walk around with chicken breasts all the time, so having these bars is such a great option,” Gould said. “But it’s definitely such a saturated market“
To help find the right protein bar for you, here are some suggestions from Gould — a competitive CrossFit athlete and former body builder who has worked as a nutrition coach in the Philly area for over a decade.
What criteria to look for
1. High in protein (close to 20 grams) — “You don’t want to eat a protein bar and be hungry 30 minutes later. The idea is that it’s like a nice, substantial snack and that comes from having a decent amount of protein,” Gould said.
2. All natural ingredients — “Make sure they’re ingredients you can pronounce and recognize on the label.”
3. Low in sugar (10 grams or less) … unless it’s from natural sources — “Now a lot of companies are using honey and dates to sweeten their bars, and this is OK because they are natural sugars that are processed differently by the body as opposed to high-fructose corn syrup or these things that are made in a lab. Artificial sweeteners can increase your cravings for more sweet options.”
4. Aligns with health goals — “If it’s someone who’s an athlete and they’re trying to gain weight or put on muscle, if they’re eating a bar that’s 300 calories that’s fine — they probably need that. But if you’re a 55-year-old trying to lose weight, you’re probably going to want one that’s a little lower in calories — closer to 200. So knowing your health goals or what you’re looking to get out of replacing a snack with a protein bar is helpful.”
Protein bars to try
1. Local option: Reframe — The company was started by a local strength and conditioning coach and personal trainer. Bars have a rice crispy type texture with 20 grams of whey protein, avocado oil and date syrup.
2. Vegan option: NuGo — These bars use plant protein so they have less protein (around 10-13 grams) than other options out there, but Gould said they have clean ingredients and are some of the best-tasting vegan bars on the market. “The chocolate ones taste like a dessert,” Gould said.
3. Athlete option: Perfect: These refrigerated snacks are made with honey and have more than 20 superfoods. They are on the higher end of calories (300), which is great to provide energy for people who are active. There’s also a mini size with half the calories that Gould said she recommends to clients who are less active.
4. Super clean option: RXBAR: While Gould is not the biggest fan of the taffy-like texture and the protein amount is lower than other options (around 12 grams), these bars have only simple, clean ingredients — like egg whites, almonds, cashews and dates. And there’s no whey protein if you’re trying to avoid that.
5. Non-bar option: Chomps beef sticks: If you’re looking for a grab-and-go protein option that’s not a bar, this jerky is made from antibiotic-free turkey, grass-fed beef or grass-fed venison and is Whole30 approved and keto-friendly. Gould said she recommends this for clients who don’t like sweets or are looking for something to leave in their car that’s not going to melt.
(Family Features) – Rising food costs can make healthy eating a challenge for many families. In fact, a poll conducted by Research!America found about 60% of Americans cite the cost of healthy food as their single biggest barrier to achieving better nutrition.
“Food is deeply rooted to family and community,” said Arlen Vanessa Marin, M.S., R.D., a national volunteer for the American Heart Association. “Recipes are passed down through generations, but as grocery prices rise, finding creative ways to stretch your budget while maintaining a nutritious diet is key. Simple swaps – like homemade vinaigrettes instead of sugary bottled dressings, frozen veggies instead of fresh or lentils instead of processed meat – can make a big difference without sacrificing flavor.”
Consider these simple tips from the experts at the American Heart Association, devoted to changing the future to a world of healthier lives for all, to help you enjoy your favorite meals while keeping both your heart and wallet happy.
Protein Without the Price Tag
If you’re looking to add more protein without overspending, try these affordable, nutrient-packed options:
Beans and other legumes are protein-packed, high-fiber choices for heart-healthy meals. Add them to soups, stews or salads, or enjoy them as dips with whole-grain crackers or tortillas. Choose canned, no-salt-added varieties for a quick and healthy option.
Tofu and tempeh are versatile, plant-based staples that are rich in protein. Add silken tofu to miso soup, stir-fry firm tofu with garlic for a heart-smart meal or add tempeh to noodle dishes and curries.
Ground turkey or chicken are leaner, often more affordable alternatives to ground beef. For a budget-friendly twist, try them in dishes like turkey picadillo or homemade tacos.
Better Grains for Your Heart
White rice is a staple in many diets, but it can spike blood sugar. When refrigerated and reheated, it can increase resistant starch while also raising the risk of harmful bacteria. Consider these ways to keep it heart-smart:
Brown rice is a fiber-rich alternative to white rice that pairs well with almost any dish.
Quinoa is another protein-rich grain that works in soups, salads and side dishes.
Barley is used in many Asian soups as a whole-grain swap.
Canned, Dried and Frozen Alternatives
Healthy eating doesn’t mean you have to buy everything fresh, especially when fresh food isn’t readily available. Canned, dried and frozen foods can be just as nutritious and help eliminate costly food waste from spoilage as they stay edible longer. Check nutrition labels for low-sodium, no-salt-added and no-sugar-added options.
Frozen fruits and vegetables are picked at peak ripeness and frozen to lock in nutrients. Use them in stir-fries, soups, smoothies or as quick side dishes.
Canned tuna is packed with omega-3s, wallet-friendly and easy to mix with salads, sandwiches or in brown rice bowls.
To find more tips and budget-friendly recipes, visit recipes.heart.org.
And it’s not because you don’t want to… because they sound lovely and convenient.
Instead, chances are you haven’t tried a meal planning service because:
You’re trying to save money
You enjoy shopping and cooking for your family
Now, this is all fine and dandy. But if you’re finding meal planning more stressful than enjoyable these days… it may be time to consider learning how to make a meal plan that works for your life.
A Quick Look at Our 8-Step Meal Planning Process
Step #1: Pick your Meal Planning Day
Step #2: Check your Calendar for the Week
Step #3: Schedule your Shopping and Prep Day for the Week
Step #4: Decide What’s for Dinner
Step #5: Get Organized
Step #6: Save Time with Multi-Ingredient Prep
Step #7: Complete What You Can
Step #8: Educate Yourself on Proper Food Storage
Companies like these (and there are more, believe me) essentially force you to sit down and start your meal planning for the week. So, whether you use them or not, the concept is a good one. They are onto something.
Get into the habit of meal planning for the week! Don’t worry… I’ll walk you through it. Sound good? Good.
So let’s get down to business.
Step #1: Pick Your Meal Planning Day
Most families have some downtime each week… for me, it’s typically Sunday evenings.
There is no work that day. No extracurricular activities. No homework kids are in a rush to finish.
Sunday is our family day. Our day of rest, as you will. So… Sunday evening is our meal planning day. The night where we crack open a bottle of wine and discuss how to make a meal plan for the upcoming week that works for our kids and us.
What night works for you?
Quick Tip: If you have older kids, consider their meal planning ideas. If you have younger kids, wait until they are asleep to start your meal planning. Whichever night you decide on, just remember to plan for 7 days!
Step #2: Check Your Calendar for the Week
Whether you’re trying to figure out how to make a meal plan for one, a couple, or a family, you need to start with your calendar.
Meal planning ideas are only as good as the time you have to dedicate to them. For example, if you work late on Tuesdays, you may want to have something that is either:
Already prepped and quick to cook (10 mins or less in the oven or microwave)
Is good served at room temperature/warm or leftover
If your son is brought home from soccer practice at 5 pm and your daughter gets picked up for dance at 5:30 pm, that evening’s meal planning maybe should include either:
Something that can maintain its freshness for at least 45 minutes (your daughter eats at 5, your son at 5:15)… like a piping hot lasagna or casserole?
A “make your own” meal planning idea, like tacos! Just have the ingredients on the table, and the kids will do all the work. Pretty cool, right?
With just a quick glance at the upcoming week, you’ll figure out which nights a fancy sit-down meal will work vs. the ones where “build your own pizzas” or leftovers may be in order.
But before we get ahead of ourselves…
Now is a good time to make sure your family utilizes a shared calendar.
Whether it be an old-fashioned whiteboard hanging in the kitchen, or one of the many calendar phone apps available for IOS and/or Android users, you’ll be wasting your precious meal planning time if you don’t have everybody’s schedules in one place.
For meal planning to succeed, you need to set aside time to shop for and prep the food for your meal ideas. And if you’re anything like me, you need to have something on the calendar and plan around it.
I personally prefer hitting the grocery store first thing in the morning before it gets busy.
As for the meal prep, I prefer to do that on a Tuesday or Thursday afternoon… when I know I only have two children at home with me, as opposed to three.
Then again, I’m up early every day because I have small kids.And, yes, I am a stay-at-home mom, so my flexibility is different from someone working a 9-5 job.
Regardless of your situation, making time to get the grocery shopping done and prep your meals ahead of time is the best way to bring your meal ideas to fruition.
Try doing it all in one day for a stress-free and enjoyable break from your hectic life. Just crank up some tunes in the kitchen and get chopping!
Tips and Guidelines on Meal Prepping
Knowing a few tips and guidelines when it comes to meal prepping will save you a ton of time and help keep you on track during the week and remove the temptation to order out.
Start Small: You want to make sure your meal planning is sustainable, so it helps to start out small. Plan and prep a few snacks and meals ahead of time to start with, and then as you get into the habit, you can take on more.
Get Organized: You have to be organized when you meal prep, or you may forget something. Make sure your pantry, refrigerator, and freezer are organized, and this can help make your meal prep day a breeze. Come up with a system that works best for you and what you plan on prepping.
Use Quality Storage Containers: Your storage containers will be critical when gathering your meal prep tools. It may be time to invest in some high-quality storage containers. When finding the best containers, consider what you will be using them for, whether it is freezing, microwaving, or wanting to be able to pop them into the dishwasher for easy cleaning after.
Set Aside Time: Meal prepping will take a bit of time, so make sure you plan ahead and carve out some time to do so. You can use the time to prepare food items you will be using throughout the week, wash and cut your fruit and vegetables, pre-portion meals and snacks, etc. Having chopped fruit on hand is much more accessible to your kids as well, so they are more prone to reach for healthy snacks over junk.
Batch Cook: It is sometimes good to batch cook when prepping meals. This is when you prepare larger quantities of food ahead of time so that they can be used in different ways throughout the week. This is great if you find you are on limited time during the week. You can make a large tray of veggies or meat at the start of your week that you can then use as dinner sides or in salads for lunches. Think about your weekly meal plan and see what you can make ahead of time to make things easier to cook a healthy meal at home in no time.
Always Make a List: Finally, it helps to make a list before grocery shopping. Make your weekly meal plan, create a shopping list around your meal plan, and you can stop yourself from overbuying, and it helps ensure you have everything you need for your meal prep.
Use the Freezer: When you cook certain meals or foods in large batches, you can freeze them for use later. Freezer meals can help save time, reduce waste, and even stretch your current food budget when grocery shopping. You can have your favorite meals on deck for a busy weeknight.
Step #4: Decide What’s for Dinner
Now that you’ve got a grasp on how to make a meal plan, it’s time to answer the big question… what’s for dinner tomorrow?
And the next day?
And the next day?
You get my drift.
Have fun with it!
Make healthy, delicious, simple and quick meals for the family and their food preferences with just a bit of research and meal planning.
Recipes are everywhere:
In the old recipe box your grandmother left you
In those cookbooks your mom passed down… or the ones you received as housewarming presents when you got married
Television and online videos
Recipe websites
Today, there are not only favorite recipes for every type of cuisine but every lifestyle choice, healthy diet, and schedule as well.
If you’re a vegan, there’s a recipe for it!
If you’re gluten-free, there’s a recipe for it!
If you’ve only got time for 30-minute meals, there’s a recipe for it!
If you’re cooking for a family, there’s a recipe for it!
In fact… there are entire cookbooks, magazines, cooking shows and websites dedicated to these things. And more. There’s no excuse.
Here is a list of some of the best recipes resources I’ve come across over the last year or so, broken down by category:
Cookbooks
Yes, I included a crockpot cookbook.
Now hear this!
If you don’t have a crockpot… it’s time you invested in one.
Crockpots are meant to be turned on and left for hours at a time… with automatic shut-off and controlled temperature settings, the threat of fire is not really a factor.
Regardless of what happened to the Pearson Family on “This Is Us.” So sad.
Slow cookers, or Crockpots, are a wonderfully convenient way for your meal planning ideas to come to life… even on the busiest days.
Nobody has to be home to watch the oven or stir anything… just turn it on and go!
And when you come home… a delicious, hot meal awaits the entire family!
Mmmmm… chili.
The crockpot even works when you’ve got older children at home, waiting for mom and dad to finish work. All they need to do is turn it on and wait.
If you’re more of a visual person, cooking along with your favorite celebrity chefs on tv (or YouTube, Hulu, etc.) may be the way to go!
Not everyone has a television in their kitchen, but you can stream almost any program these days onto a laptop or tablet.
I, personally, enjoy watching the Food Network… have gotten some great ideas from chefs like Rachel Ray and Bobby Flay.
No, I didn’t mean to rhyme.
Emeril Lagasse, Giada De Laurentiis, Paula Deen.
The list goes on.
But I’ve also found that I’m often looking for something specific… such as quick meals or kid-friendly meals. And that is where internet-based shows and tutorials come in handy.
Check these out!
Online Cooking Shows
Conversely… for those times when you just want a little peace and quiet while you cook, you can venture online and print recipes out from a multitude of websites like these:
Online Recipe Resources
Use cookbooks, watch online cooking shows and read up on online resources to help you decide what meals to plan.
Step #5: Get Organized
Now that you’ve learned how to make a meal plan, it’s time to take your meal planning ideas and organize them.
Efficiency is key!
What you’ll need:
Easy access to the recipes you’ve selected
A list you can take to the grocery store
Now, call me old-fashioned… but I prefer post-it notes and a handwritten grocery list. That’s just me.
In this fast-paced, high-tech, app-riddled world of ours… there are so many ways to get your act together and save time; it would be a shame not to take advantage of such things.
So, because I am not averse to change, I’ve done the legwork and found some awesome meal planning app options.
Wait for it…
Many of them are free. Yay!
And while free is always good, especially for those budget-conscious meal planning types, it occasionally pays to upgrade.
Such upgrades typically mean eliminating advertisements and enjoying premium services, such as family calendar sharing.
It’s up to you.
That being said, here are my votes for the top meal planning apps:
These apps offer their own recipes and will automatically create lists for those you’ve selected. The Cozi app even syncs the recipes into your family calendar, so everybody knows what’s for dinner that night!
It doesn’t get any easier. And if you are using recipes from a cookbook, some of these apps like CookBook (and a handful of others) offer page scanning directly into the phone.
If you are planning meals and intermittent fasting, there are great intermittent fasting apps that can help you track your eating and fasting cycles and work well with meal planning.
It’s the perfect marriage of old school and high-tech.
Side Bar: If you are loyal to a particular grocery store, check out their app! Many of them (like Wegmans) offer a shopping list creator, automatically sorted by aisle and recipes that will sync to a list. Talk about convenience!
Step #6: Save Time With Multi-Ingredient Prep
When cooking for the week, you will notice early on that many recipes call for the same ingredients. Fresh herbs and spices especially play a big role in meal planning.
Herbs, in particular, are often sold in bunches and will perish quickly if not used. So learning proper storage techniques is an essential part of meal planning.
But we will get to that in a bit.
For now, as you’re getting ready to chop and slice and dice for the week… take a gander at all of the recipes and see how much of each ingredient you’ll need. Taking care of it all at once is a huge timesaver, as you probably figured out from our meal prep tips and guidelines outlined above.
A teaspoon here, a cup there and then separate the portions into meal prep containers or small storage bags, and you’re ready to rock! As for getting the oven, grill, or slow cooker ready… marinating is always a good idea. Doing so makes meats or fish more flavorful.
Regardless of whether or not you’re marinating or just doing a dry rub or seasoning, you can get the hearty ingredients ready ahead of time as well. Pound that meat, devein that shrimp, chop or julienne those veggies…
Then, say it with me, separate and store it!
There are tons of meal prep containers to choose from on Amazon. So many, it can be daunting.
Never fear!
We will be doing an article on the Best Meal Prep containers in the coming weeks… so be sure to keep an eye out! In the meantime, baggies will work just fine.
Preparing ingredients ahead of time helps you cook your healthy meals faster so you can enjoy more time with your family.
Step #7: Complete What You Can
While not all of your meal planning ideas will be fully oven-ready on your designated prep day, it is a good idea to get them as close to it as possible.
Recipes like meatloaf, veggie lasagna and chicken Milanese, for example, can all be mixed and put together in a casserole dish ahead of time… leaving very little to do for dinner besides preheating the oven.
Novice tip: Most modern ovens have a “time bake” feature, which allows you to just put the food in and program it to turn on and off later. This is especially handy for a teenager who gets home a few hours before you.
Thanks to modern technology, dinner waits for no man (or woman)!
Step #8: Educate Yourself on Proper Food Storage
Meal planning ideas can go south fast if the ingredients are not stored properly. It can lead to spoiling, which can make you sick.
Nobody wants that!
The internet is crawling with food safety tips, so definitely be sure to check them out if you’re uncertain.
As for weekly meal planning, here’s a quick guide:
Fresh herbs generally last 1 to 3 weeks if stored properly.
Uncooked meats, poultry and seafood generally last in the refrigerator for 1-5 days, depending on the type.
Some fresh vegetables will last for days, while others, weeks, provided they are stored properly.
Listen Up! Not all vegetables or herbs need to be refrigerated. It can actually accelerate spoiling. Make sure you’re up to speed on this. Nothing would be more frustrating than to have all of your hard work and meal planning go to waste over something so easily avoidable.
Oh, and yes, there’s an app for that!
FoodKeeper, an app available through FoodSafety.gov, collaborates with various government agencies on food storage and safety. It is compatible with IOS and Android devices.
Ok, so now that I’ve got my “public service announcement” portion of the article out of the way…
Let’s sum up what we’ve learned.
Learning how to make a meal plan starts with a commitment.
A commitment to spending a few hours each week:
Going over your calendar for the week
Looking through recipes
Making a grocery list
Shopping for ingredients
Prepping meals
Executing your meal plan ideas requires a little organization:
Utilize online resources and convenient apps
Prep and store ingredients for multiple meals at the same time
Make as many oven-ready dishes as possible in one day
Side Bar: If you are meal planning for one, or a couple, try doubling the recipes. Then simply break up the meal into individual portions to freeze. This way, should you find yourself short on meal planning ideas (or time) one week, you’re just a quick thaw away from a delicious do-over.
Now that’s how to make a meal plan last!
Know this…
Meal planning can save your family time and money in the long run.
But it is not an exact science. And it is not always the most convenient thing to do when you’re busy.
However, the pros certainly outweigh the cons:
You’re serving home-cooked, fresh meals daily
You’re cooking what you like
You’re cooking as healthy as you want (if dietary restrictions are a priority)
You control your portions (if weight loss is an incentive)
You’re cooking “in bulk,” so to speak, saving money by using the same ingredients for multiple meals
You’re cooking once a week, theoretically
You’re more likely to eat as a family
You’re enjoying yourself in the kitchen (hopefully)
You should also know, and this is important, that it is perfectly acceptable to work one “take out” night into meal planning for the week.
Maybe not every week… but it can certainly be a nice treat and a welcome reprieve from kitchen and dish duty once in a while.
So don’t be afraid to pencil in pizza or pad thai now and again.
Who knows? You may even be inspired to create a recipe of your own next week. After all, some of the best meal planning ideas often come from a little inspiration.
In this article, I covered meal planning for dinner… but if you’re feeling brave, you can take it a step further and try planning all three meals for the week!
Blackjack!
Twenty-one meals sound like a lot, but some people do it.
Believe me.
Meal planning for breakfast, lunch and dinner has its benefits:
Eat healthier by avoiding those last-minute “drive-thru” or “take out” orders at the office
Save money by not having to buy lunch every day… instead, put that money towards something fun (like a massage or weekend away)
Be more efficient at work (or home)… since you won’t be wasting precious time deciding what to eat
Websites offering complete meal plans do exist. And they can be super helpful if you’re feeling up to the challenge.
But remember…
Attempting to develop good habits, such as meal planning, has to work for your particular situation to be successful.
And your commitment to those habits has a shelf life. It will expire if you try and take on too much too soon… and set unrealistic goals and expectations.
For instance, if you are a couple with young school-aged children… it may behoove you to make a chart of what is for breakfast every morning.
Monday – cereal
Tuesday – toast
Wednesday – fruit cup
Thursday – yogurt with granola
Friday – eggs and bacon
Saturday – pancakes
Sunday – bagels
Enjoy healthy meals with your family, but make sure you set realistic goals and expectations, so you don’t burn yourself out.
It may make sense to make their lunches the night before school.
Each week, you can add the necessary items to your meal planning grocery list.
Conversely, if you have older children, it may be good to make them accountable for their own breakfast and lunch as part of their weekly “chore chart.” Teaching kids responsibility at a young age will result in self-sufficient adults… not to mention taking some of the pressure off mom (or dad) to do it all.
Here’s the Bottom Line…
In a fast-paced world, where life moves way too fast, meal planning is a time saver… regardless of how many meals you choose to plan. Americans, in particular, spend an exuberant amount of hours each year asking themselves the question, “what should we eat?”
In a fun little study published in the New York Post last year, U.S. couples spend an average of 5.5 days a year deciding what to eat. That’s 5.5 more days you could have spent with your loved ones, at the gym, catching up on house projects, visiting a museum… or on an airplane flying to someplace exotic.
Life is too short to spend it being indecisive. Wouldn’t you agree? So, if you take anything from this article, I hope that it’s how to make a meal plan… that works for you.
That is enjoyable for you.
That saves you money.
That saves you time.
Now go… plan… eat!
Nicole Krause has been writing both personally and professionally for over 20 years. She holds a dual B.A. in English and Film Studies. Her work has appeared in some of the country’s top publications, major news outlets, online publications, and blogs. As a happily married (and extremely busy) mother of four… her articles primarily focus on parenting, marriage, family, finance, organization, and product reviews.
Do you ever feel kind of tight and contracted, like the littlest thing can cause you to spring up (or lash out) for no real reason at all? Or that you are overreacting to things that should be no big deal, and even as you’re reacting, you know you’re being dramatic about it?
Why am I even asking?
We’ve all done it before. It may happen again. Rarely, however, do we spend a moment considering whatever it was that just went down and whether there could have been a better way to handle it. All we can ever do when we’ve behaved or reacted in ways that leave us in a state of regret, shame, or needing to apologize to everyone in our vicinity is to try and do better next time.
Stepping back, taking a pause, and acknowledging this is hard, can be laced with shame and embarrassment, and is also vital to helping us continue raising our set point to become more compassionate, empathetic, emotionally available, and evolved humans.
We can meditate our hearts out, do yoga under a full moon by the ocean, and drink all the green smoothies in the world, but it’s only when we get pressed, tightened, and wound up that we can truly test whether we are taking those calm-making practices out into the world.
Our goal should be to be more spring-like – a slinky spring, a loosey-goosey one that can move and shake and wiggle, adapt, and bend as needed. Most of us, however, end up winding ourselves up even more in times of stress. If we don’t find a way to unwind, exercise those muscles, and use the tools we have, we instead wind tighter and tighter until we spring forth in a reactive mode.
When I see this happening to people (because it’s so much easier to see in others, right?) all I can think is how uncomfortable they must be feeling. Springing out like a Jack-In-The-Box never makes anyone feel good.
Learning to have kind and productive responses to stressful situations and triggers is hard. One essential key to limiting those stressful responses is by regularly finding ways to unwind. That way, when you start bringing attention to the tightening, you can catch it, undo it, and unwind it before you bust out in anger or overwhelm.
Best Strategies To help you Unwind
1. Move Your Body
When the body grooves, the brain moves. Not like inside your head, but it can help interrupt a pattern of stressful reactive thinking and move you into a more helpful state of mind and way of thinking. Get up from your desk, your chair, your bed, wherever you may be, turn on your favourite song of the moment, and just bust it out! Dance, dance, dance for a whole three, four, or five minutes. No? Then at least take a walk around the block. Breathe and calm. You’ll change up the blood flow in your body, you’ll get your lungs pumping a little and, most importantly, you can be a little bit silly. Silly goes a long, long way to unwinding.
2. Breathe
When we sit with our shoulders slouched forward, as most of us do when working on a computer or driving, we are limited to only being able to take quick, shallow breaths. When we do this, we switch our nervous system into fight or flight mode, making us feel more fatigued, stressed, and ready to fly off the handle. Make a point to frequently stand up, or at least sit straight, and take a deep, deep, deep inhale filling your chest and your belly. As you exhale, drop those shoulders down and back, keeping your chest open. This will feel so good that you might just want to do it again and again and again.
A slumped posture drains our energy and has been associated with increased feelings of depression and anxiety. Remember – stand, and sit tall, and breathe deep!
3. Get In Coherence
What’s this coherence I speak of? Well, it has to do with your breathing and your heart rate. The heart and brain maintain a continuous two-way dialogue, each influencing the other’s functioning. The signals the heart sends to the brain can influence perception, emotional processing, and higher cognitive functions. Heart rate variability is the measure of the naturally occurring beat-to-beat changes in heart rate. When we feel stressed or anxious, this beat-to-beat measure is more erratic and we experience cognitive impairment. When we have a steady beat-to-beat ratio, different from an irregular heartbeat, it is called being in coherence. We are better able to problem solve, feel joy and love, and think clearly and calmly in that state.
We describe positive emotions such as love or appreciation as coherent states because they generate coherence in the heart-rhythm pattern. Negative feelings such as anger, anxiety, or frustration are examples of emotions that lead to incoherent states and reflect incoherence in the heart’s rhythmic patterns. By taking anywhere from 5 to 20 minutes or more every day to focus on inhaling and exhaling calmly and steadily, you can move into a coherent state. This can have lasting effects throughout your day and positively impact sleep patterns as well.
4. Make A Date To Have The Time Of Your Life
Doing the laundry, washing dishes, commuting to work – these are typically not the time-of-your-life-moments that you will look back on fondly one day. But time-of-your-life-moments can actually happen every day if you decide to make it so. And when we are having the time of our lives, we are also allowing ourselves to unwind from stress and refuel our vibrancy. Try to make a date every day to do something, read something, watch something, be with someone, hug a tree, jump on your bed, blast some music… Something that invites you to have micro-moments that make you feel blessed, cherished, and most awesome.
And those dishes and laundry I mentioned (by the way, I love doing laundry – folding underwear pockets is my meditation of choice!), shift your mindset from the “I need to”, “I have to”, or “I should” to “I get to”, “I want to”, and “I can”. Acknowledge the blessings in the little things. It rewires your brain over time and this is one of the most little and subtle life-changers I know.
These intentional moments will unwind you, while simultaneously fueling you up and changing how your brain is wired.
5. Eat To Support Emotional Wellbeing
When we’re stressed, we are more inclined to indulge in contractive foods like salty snacks, alcohol, sugar, and other junk foods that contribute to our winding up. Try and bring a little awareness to this habit and instead choose warming, grounding, nourishing foods that are home-cooked, slow-cooked, made from scratch with loads of nervous system-supportive fats that will give you the reserves you need to truly feel the unwinding happen.
6. Focus on Quality Sleep
People of all ages feel cranky and tightly wound when they haven’t slept, or when sleep has been fitful or spotty. In the short term, sleep deprivation can negatively impact our mood, increase anxiety and make us impatient and quick to anger. In the long term, lack of sleep can impact our immune system and leave us susceptible to chronic inflammation.
A good night’s sleep has long been a struggle of mine – and I now have a solid system in place to facilitate sleep. You can read more about that here.
Life is undoubtedly stressful. We all feel the shift in seasons, the quickening pace of busy schedules and new routines. The best thing you can do to manage the Jack-In-The-Box syndrome of the wind-up is to catch it before you hit your breaking point, to pay attention today. Taking on these little habits every day will rock your soul and help your happiness flourish.
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Making meal planning a
habit can fast track your journey to better health.
Aresearch study published in The International Journal of Behavioral Nutrition and Physical Activity shows that meal planning has a host of benefits. These include:
Being more productive when there is time scarcity
Encouraging preparation and consumption of healthier meals
Improving health markers
Helping you stay on track with fitness goals (weight loss/gain, recovery after surgery, etc.)
In addition to these benefits, having meal planning as a part of your weekly to-do list can help your household save up to a few thousand dollars annually.
In a previous post, we discussed the best meal planning apps that you can use to make your life easier.
Today we’ll continue the conversation and talk about 34 printable, weekly, meal planner template ideas to inspire and assist you in your meal planning.
Want a simple weekly meal planning template that gets the job done? Then our very own Black-and-White Weekly Meal Planning Template is perfect for you.
This is the ideal meal planner if you’re only planning meals for yourself or as a couple. There are spaces dedicated to your daily meals, as well as your shopping list for the week.
If you want to involve your kids in your meal planning efforts, this colorful weekly meal planning template can help. Ask them for their input and then post a final meal plan somewhere the entire family can see.
If you intend to use a meal planner, it is best to choose a template that accommodates your lifestyle. For some people, that means customizing their planners when they cannot find a suitable template.
This planner is an example of that. It has no dates, so there is some flexibility within your planned menu for the week.
6. Weekly Meal Prep Clipboard Design
This meal planner
contains ample space for writing your shopping list, in addition to the meals
you plan for the week. It is very convenient because you can see what you will
need at a glance.
When you’re planning
meals for your whole family, it is a good idea to have a shared calendar where
you can coordinate everyone’s schedule. This ensures that everyone gets a hot
meal when they’re eating at home.
This teal-themed planner
features space for important notes about the meals you’re planning for each day
of the week.
If you’re new to meal
planning, the entire process can feel overwhelming. However, remembering three basic
things will help make it more doable:
Step 1: Select the food for every meal. You might have to research some recipes for this step.
Step 2: Buy your ingredients and supplies.
Step 3: Prepare your meals according to the plan you made.
8. Kitchn Weekly Meal Plan
Having a meal plan can
help you keep track of the perishables in your pantry, ensuring that you use
them up before they go bad. This template has space for a pantry inventory of
what ingredients or supplies you need to use up, as well as a make-ahead list.
With this type of
planning, nothing goes to waste. Furthermore, with a make-ahead plan, you know
how to channel your energy and resources when it comes to preparing meals. You
can rest easy knowing that the things you need to get done can be reviewed at a
glance.
9. Minimalist Meal Plan
Many people like to keep things simple, and this meal planning template reflects that preference.
It features a black-and-white motif and is quite straightforward as a planner, providing columns where you can write down the meals you want to prepare for each day.
10. Systematic Meal Planner
In contrast to the minimalist meal plan, this template is itself an entire system of meal planning.
In addition to spaces you can fill in with the kinds of food you intend to prepare for all the days of the week, there is also generous space for brainstorming your ideas regarding the entire week’s menu.
This is quite useful,
especially if there is an important event that week, such as a birthday party.
The space reserved for brainstorming ensures that you remember minute details.
You will also find that
the grocery list is grouped into categories. Lastly, there is space to remind
you in case you need to prepare something beforehand.
11. Weekly Family Dinner Schedule
This dinner planner has
assigned columns for the planned menu, who will be cooking it, and who will be
assisting.
Research studies show that chores are good for children’s
personal development. With this planner, you can teach valuable life skills to
your children and instill in them family values that you want to pass on to
them.
Usually, older kids can
be assigned to cook dinner, while the younger ones will be the assistants. However,
you can also boost a younger child’s confidence by assigning them to be the
cook, letting them do easy-to-prepare meals for the whole family.
12. Black-and-White Menu Plan
If you’re into black-and-white themes or you want to save on printer ink, this meal plan template does the job.
The template contains spaces for the days of the week, plus an untitled column that you can use as a grocery list, pantry inventory, or space for personal reminders.
13. Colorful Weekly Meal Plan
For those of you who
love color, this planner might be what you’re looking for. It features splashes
of pastel to add a fun design concept to the meals that you are planning.
14. Green-Themed Weekly Meal Plan Template
Green is a very relaxing
color, and this template is a sample of an elegant green-themed meal planner.
It has columns for each day of the week, with spaces for writing down the food
you plan to prepare.
There is also a column
for a grocery list, with ample space for writing down the stuff you need to buy
for the week.
15. Violet-Themed Weekly Meal Plan Template
Here’s another template
with a color theme. This time, it’s in violet. Its standout feature is
food-type trackers for each day.
The concept behind this food-type tracker is that the person preparing the meals will tick off one of the dots for every dish prepared for the day, which should ideally contain the food types listed, such as grain products, vegetables and fruits, and meat.
It also features a three-columned shopping list for better efficiency.
16. On the Royal Table Template
In some households, family members only have a chance to get together during dinner. For these families, it would be impractical to plan three meals per day for the entire week. Yet it is still possible to do meal planning, as this template demonstrates.
The planner simply focuses on dinner menu plans. Of course, there are spaces provided for breakfast, lunch, and snacks, too, just in case you’ll be preparing any of these meals within the week.
Furthermore, there is a two-column shopping list for your convenience.
17. Meal Plan and Grocery Checklist
In this meal planning
template, the grocery list is featured prominently. It is categorized into
“produce” and “non-produce,” with a system for listing the grocery items you
need and their quantity.
The designers of this
template have a suggestion for how to use their planner:
Write down the meal you plan to prepare for Monday.
Write the ingredients for that dish on the grocery list, categorizing items as produce and non-produce.
Shade the dots according to the quantity you need (each dot has a divider line across the middle to indicate half quantity).
Once you’ve listed all the ingredients for the intended dish for Monday’s meal, do the same for the remaining days of the week.
If you are feeling
overwhelmed with meal planning, this template might help you see the lighter
side of things. This planner comes with a fun produce header and colorful tabs
for each day of the week.
Here are some additional
suggestions to make meal planning a fun process:
Display a creative board for your meal planning (something like a vision board that inspires exciting ideas).
Include the whole family in meal planning.
Prepare at least one gourmet dish each week.
19. Easter Weekly Meal Plan
This charming template’s
design is ideal for meal planning during the Easter season.
Meal planning is ideal
for the holiday season. It helps keep things organized at a time when things can
become hectic.
For example, when
relatives come over for a holiday meal, you can use your meal plan to keep
track of food preferences and dietary restrictions. This way, you can prepare
meals that everyone can enjoy, creating happy memories and ensuring that no
food goes to waste.
20. Healthy Weekly Meal Plan
This is another fun meal
planner with a fruit-and-vegetable header and a colorful layout. This template
is available for download as a PDF and features a reminder for “make ahead”
tasks for the next day.
21. Be a Master Meal Planner
For something to become
a habit, it must be done consistently. This goes for meal planning, too. You
can only be a master at meal planning and reap the benefits from it if you do
it regularly.
With this template, you
can have home-cooked meals every day of the week. This will benefit you in at
least two ways: You become healthier as youavoid fast food (which is devoid of nutrients) and you save
money.
22. Meal Plan with Water and Mood Trackers
This template features a
black-and-white color scheme. There is a water tracker to ensure that you are
properly hydrated throughout the day and a mood tracker to help keep track of
your emotional health for the week.
23. Accountability Weekly Meal Plan
This template works in
tandem with the 8Fit app to provide you with a meal plan that’s tailored to
your dietary preferences and health goals. The app supplies the information of
what you are to eat for the week, and you can choose to write this down on a
printed meal planner.
There is a box you can tick to indicate you’ve actually prepared and consumed the meal suggested by the app.
24. Floral Header Weekly Meal Planner
This meal planner is a great way to prep for your weekly meals. It has seven boxes dedicated to each day of the week, so you can plot out the meals for the entire week.
The right-hand portion of this template has space allocated for a grocery list. You can easily bring this planner with you while shopping so that you remember all of the necessary ingredients for the week’s menu.
25. Meal Planning Helper
Turn meal planning into something fun with the help of this colorful meal planner. It features two pages: one for brainstorming the family’s favorite meals and another for plotting out the meal plan for the week.
Space is also provided for your grocery list, as well as notes in case there’s something very important you need to remember.
26. What’s for Breakfast, Lunch, and Dinner?
If you need more examples of colorful meal planners, here’s another one to try. It features a page for meal planning and another page for a grocery list.
The meal planner has spaces for writing down three meals each for Monday through Friday. One row is allocated for the entire weekend’s menu. Meanwhile, the grocery list allows you to categorize the items you need to buy, with boxes labeled “Produce,” “Dairy,” “Pantry,” etc.
27. Elegant Meal Plan Template
If you’re looking for a simple yet elegant template, here’s one worth your consideration. It features a monochromatic design with cursive text.
There are spaces dedicated for writing each day’s menu for breakfast, lunch, and dinner. Ample space is also provided for your notes of the week.
28. Organize the Menu
When you’re creating a weekly meal plan, it’s a good idea to set aside a certain day of the week to brainstorm the menu and prepare your grocery list. Some meal planners dedicate Sunday afternoons for this task.
This planner has boxes for daily to-dos and is ideal if you also need reminders about important tasks during the day that are related to meal preparation. There is also space assigned for listing things to buy (not just groceries) and notes.
29. This Week’s Menu
This template is pretty straightforward in its design. It features seven rows representing the days of the week, with columns for breakfast, lunch, and dinner. You can easily write down the week’s menu and review it at a glance.
30. Bento Box Lunch Planner
Parents of school-age children know how challenging it can be to prepare school lunches. It often takes extra effort to prepare healthy, packed lunches that also pique kids’ interest and make them want to finish their lunch.
Bento boxes are popular these days and are a great way to encourage kids to be more interested in their food and to eat healthy. This planner features a bento box template for every school day, which you can use to plan the kids’ packed lunches.
31. Pastel-Themed Meal Plan
If you prefer a light-colored theme for your meal planning template, here’s an example that you can use.
Meal planning is a wonderful time-saver for busy households. It also helps save on food costs while making sure that your family eats quality, healthy meals.
32. Beginner Vegan Meal Planning Template
Adopting a new way of eating can be challenging for many people. One of the biggest hurdles is to learn how to eat the right foods.
If you’re starting out being a vegan or vegetarian, a meal plan like this one can be helpful. Planning out the menu for the whole week ensures you’re on track with eating a variety of dishes while adhering to the principles of veganism or vegetarianism.
33. What’s Cooking?
In addition to spaces allocated for writing the dinner menu for the whole week, this green-themed template has several extra details to make meal prep a breeze.
It has dedicated boxes for writing menu ideas for breakfast, lunch, and snacks. There are also boxes for taking note of things to prep for a specific menu and to take out of the freezer.
Finally, it has space for a shopping list organized by category, such as produce, meat, frozen goods, etc.
34. Printable Meal Planner Floral Style Template
If you’re using meal
planners to enhance your productivity at home, then you might want to print out
this floral-style planner. It features pastel-colored pages.
When downloading or printing, there are eight paper sizes to choose from. You can also select the start day of your planner (usually Sunday).
In addition to the meal-planning pages, there are also printable pages dedicated to your grocery list, freezer and pantry inventories, favorite meals, and a customizable planner cover.
Make It Reusable
Rather than printing a
new copy of your meal planner every week or so, one way you can cut printing
costs and become more environment friendly is to make your planner reusable.
You can choose to print a single page and laminate it, or place it inside a clear file folder. Then you can use a whiteboard marker to write the dishes you plan to prepare for the week.
Once the week is done, you can simply erase the content and write a fresh plan.
Final Thoughts on These Meal Planner Templates
Meal planning is a good
habit you may want to start practicing in your household. You can actually feel
the benefits of doing it through improved health and the amount you save every
year.
Do you have a favorite weekly meal planner template from among the ones featured today?
Feel free to let us know in the comments.
If you need more in-depth information about meal planning, then be sure to check out the following articles and resources:
Like any solid relationship, a healthy relationship with food takes work, respect, appreciation, and trust. If you’re struggling to eat healthily, consider that it’s not about what foods you’re eating but why you’re eating these foods. There is a strong mental health and attitude component.
IBADAN, Nigeria (AP) — In her cramped, dimly lit kitchen, Idowu Bello leans over a gas cooker while stirring a pot of eba, the thick starchy West African staple made from cassava root. Kidney problems and chronic exhaustion forced the 56-year-old Nigerian woman to retire from teaching, and she switches between cooking with gas or over a wood fire depending on the fuel she can afford.
Financial constraints also limit the food Bello has on hand even though doctors have recommended a nutrient-rich diet both to improve her weakening health and to help her teenage daughter, Fatima, grow. Along with eba, on the menu today is melon soup with ponmo, an inexpensive condiment made from dried cowhide.
“Fish, meat, eggs, fruits, vegetables and even milk are costly these days,” Bello, 56, said, her lean face etched with worry.
If public health advocates and the Nigerian government have their way, malnourished households in the West African nation soon will have a simple ingredient available to improve their intake of key vitamins and minerals. Government regulators on Tuesday are launching a code of standards for adding iron, zinc, folic acid and vitamin B12 to bouillon cubes at minimum levels recommended by experts.
While the standards will be voluntary for manufacturers for now, their adoption could help accelerate progress against diets deficient in essential micronutrients, or what is known in nutrition and public health circles as “hidden hunger.” Fortified bouillon cubes could avert up to 16.6 million cases of anemia and up to 11,000 deaths from neural tube defects in Nigeria, according to a new report from the Bill & Melinda Gates Foundation.
“Regardless of economic situation or income level, everyone uses seasoning cubes,” Bello said as she unwrapped and dropped one in her melon soup.
A growing and multipronged problem
Making do with smaller portions and less nutritious foods is common among many Nigerian households, according to a recent government survey on dietary intake and micronutrients. The survey estimated that 79% of Nigerian households are food insecure.
The climate crisis, which has seen extreme heat and unpredictable rainfall patterns hobble agriculture in Africa’s troubled Sahel region, will worsen the problem, with several million children expected to experience growth problems due to malnutrition between now and 2050, according to the Gates Foundation report released Tuesday.
“Farmlands are destroyed, you have a shortage of food, the system is strained, leading to inflation making it difficult for the people to access foods, including animal-based proteins,” Augustine Okoruwa, a regional program manager at Helen Keller Intl, said, highlighting the link between malnutrition and climate change.
Dietary deficiencies of the micronutrients the government wants added to bouillon cubes already have caused a public health crisis in Nigeria, including a high prevalence of anemia in women of child-bearing age, neural tube defects in newborn babies and stunted growth among children, according to Okoruwa.
Helen Keller Intl, a New York-based nonprofit that works to address the causes of blindness and malnutrition, has partnered with the Gates Foundation and businesses and government agencies in Africa to promote food fortification.
In Nigeria, recent economic policies such as the cancellation of gasoline subsidies are driving the country’s worst cost-of-living crisis in generations, further deepening food hardship for the low-income earners who form the majority of the country’s working population.
Globally, nearly 3 billion people are unable to access healthy diets, 71% of them in developing countries, according to the World Health Organization.
The large-scale production of fortified foods would unlock a new way to “increase micronutrients in the food staples of low-income countries to create resilience for vulnerable families,” the Gates Foundation said.
Bouillon cubes as the vehicle
Bouillon cubes — those small blocks of evaporated meat or vegetable extracts and seasonings that typically are used to flavor soups and stews — are widely consumed in many African countries, nearing 100% household penetration in countries like Nigeria, Senegal, Ivory Coast, and Cameroon, according to a study by Helen Keller Intl.
That makes the cubes the “most cost-effective way” to add minerals and vitamins to the diets of millions of people, Okoruwa said.
No Nigerian manufacturers already include the four micronutrients at the recommended levels, but there is industry interest.
Sweet Nutrition, located in Ota, near Lagos in Nigeria’s southwest, started adding iron to some of its products in 2017. Marketing manager Roop Kumar told The Associated Press it was a “voluntary exercise” to contribute to public health.
“But we are taking trials and looking at further fortification” with the launch of the new regulatory framework, Kumar said.
Although NASCON Allied Industries, a Nigerian company that produces table salt and seasoning cubes, currently does not make products with any of the four micronutrients, quality control manager Josephine Afolayan said fortification is a priority.
“If we’re successful, that would mean that the fortified bouillon seasoning cubes in so many Nigerian dishes would also contribute to improving the micronutrient content of the dishes in my country,” Ladidi Bako-Aiyegbusi, the director of nutrition at Nigeria’s Ministry of Health and Social Welfare, wrote in the Gates Foundation report.
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The Associated Press receives financial support for news coverage in Africa from the Bill & Melinda Gates Foundation and for news coverage of women in the workforce and in statehouses from Melinda French Gates’ organization, Pivotal Ventures.
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Compliance and science
Despite the promise of enriching a product that most people have in their pantries, some challenges need to be addressed. One is the “campaign of calumny” in a region where science-led interventions in the food sector have sometimes faced resistance from interest groups, Okoruwa said.
Educating people about the benefits of fortified products may help counter any possible disinformation campaign, said Yunusa Mohammed, the head of the food group at the Standards Organization of Nigeria, the government regulator for consumer products.
There is also the need to make fortified cubes affordable for struggling households like Bello’s, where a pile of firewood she uses to cook outdoors on an open flame is stacked against a wall.
“What we can do is to influence the government and industry on rebates on the importation of raw materials as a public health intervention,” Mohammed said.
Food fortification is not new in Nigeria. Most of the salt consumed in the country is iodized, and products such as wheat flour, cooking oil and sugar are fortified with vitamin A by law. But the requirement for adding the four vitamins and minerals to bouillon is the most comprehensive fortification regulation to date.
Although Nigerian companies do not have to enrich their seasoning cubes yet, experts think setting standards that producers must follow if they choose to will make a difference.
A working group involving representatives from companies, regulatory agencies, research groups and development organizations is in place to accelerate voluntary compliance.
“Ultimately, we will make the bouillon fortification mandatory after seeing the acceptance of the voluntary regulations in the industry,” Mohammed said.
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The Associated Press’ climate and environmental coverage receives financial support from multiple private foundations. AP is solely responsible for all content. Find AP’s standards for working with philanthropies, a list of supporters and funded coverage areas at AP.org.
Since childhood, Loveness Bhitoni has collected fruit from the gigantic baobab trees surrounding her homestead in Zimbabwe to add variety to the family’s staple corn and millet diet. The 50-year-old Bhitoni never saw them as a source of cash, until now.
Climate change-induced droughts have decimated her crops. Meanwhile, the world has a growing appetite for the fruit of the drought-resistant baobab as a natural health food.
Bhitoni wakes before dawn to go foraging for baobab fruit, sometimes walking barefoot though hot, thorny landscapes with the risk of wildlife attacks. She gathers sacks of the hard-shelled fruit from the ancient trees and sells them on to industrial food processors or individual buyers from the city.
The baobab trade, which took root in her area in 2018, would previously supplement things like children’s school fees and clothing for locals of the small town of Kotwa in northeastern Zimbabwe. Now, it’s a matter of survival following the latest devastating drought in southern Africa, worsened by the El Niño weather phenomenon.
“We are only able to buy corn and salt,” Bhitoni said after a long day’s harvest. “Cooking oil is a luxury because the money is simply not enough. Sometimes I spend a month without buying a bar of soap. I can’t even talk of school fees or children’s clothes.”
The global market for baobab products has spiked, turning rural African areas with an abundance of the trees into source markets. The trees, known for surviving even under severe conditions like drought or fire, need more than 20 years to start producing fruit and aren’t cultivated but foraged.
Tens of thousands of rural people like Bhitoni have emerged to feed the need. The African Baobab Alliance, with members across the continent’s baobab producing countries, projects that more than 1 million rural African women could reap economic benefits from the fruit, which remains fresh for long periods because of its thick shell.
The alliance’s members train locals on food safety. They also encourage people to collect the fruit, which can grow to 8 inches (20 centimeters) wide and 21 inches (53 centimeters) long, from the ground rather than the hazardous work of climbing the enormous, thick-trunked trees. Many, especially men, still do, however.
Native to the African continent, the baobab is known as the “tree of life” for its resilience and is found from South Africa to Kenya to Sudan and Senegal. Zimbabwe has about 5 million of the trees, according to Zimtrade, a government export agency.
But the baobab’s health benefits long went unnoticed elsewhere.
Gus Le Breton, a pioneer of the industry, remembers the early days.
“Baobab did not develop into a globally traded and known superfood by accident,” said Le Breton, recalling years of regulatory, safety and toxicology testing to convince authorities in the European Union and United States to approve it.
“It was ridiculous because the baobab fruit has been consumed in Africa safely for thousands and thousands of years,” said Le Breton, an ethnobotanist specializing in African plants used for food and medicine.
Studies have shown that the baobab fruit has several health benefits as an antioxidant, and a source of vitamin C and essential minerals such as zinc, potassium and magnesium.
The U.S. legalized the import of baobab powder as a food and beverage ingredient in 2009, a year after the EU. But getting foreign taste buds to accept the sharp, tart-like taste took repeated trips to Western and Asian countries.
“No one had ever heard of it, they didn’t know how to pronounce its name. It took us a long time,” Le Breton said. The tree is pronounced BAY-uh-bab.
Together with China, the U.S. and Europe now account for baobab powder’s biggest markets. The Dutch government’s Center for the Promotion of Imports says the global market could reach $10 billion by 2027. Le Breton says his association projects a 200% growth in global demand between 2025 and 2030, and is also looking at increasing consumption among Africa’s increasingly health-conscious urbanites.
Companies such as Coca-Cola and Pepsi have opened product lines promoting baobab ingredients. In Europe, the powder is hyped by some as having “real star qualities” and is used to flavor beverages, cereals, yogurt, snack bars and other items.
A packet of a kilogram (2.2 pound) of baobab powder sells for around 27 euros (about $30) in Germany. In the United Kingdom, a 100-milliliter (3.38-ounce) bottle of baobab beauty oil can fetch 25 pounds (about $33).
The growing industry is on display at a processing plant in Zimbabwe, where baobab pulp is bagged separately from the seeds. Each bag has a tag tracing it to the harvester who sold it. Outside the factory, the hard shells are turned into biochar, an ash given to farmers for free to make organic compost.
Harvesters like Bhitoni say they can only dream of affording the commercial products the fruit becomes. She earns 17 cents for every kilogram of the fruit and she can spend up to eight hours a day walking through the sunbaked savanna. She has exhausted the trees nearby.
“The fruit is in demand, but the trees did not produce much this year, so sometimes I return without filling up a single sack,” Bhitoni said. “I need five sacks to get enough money to buy a 10-kilogram (22-pound) packet of cornmeal.”
Some individual buyers who feed a growing market for the powder in Zimbabwe’s urban areas prey on residents’ drought-induced hunger, offering cornmeal in exchange for seven 20-liter (around 4-gallon) buckets of cracked fruit, she said.
“People have no choice because they have nothing,” said Kingstone Shero, the local councilor. “The buyers are imposing prices on us and we don’t have the capacity to resist because of hunger.”
Le Breton sees better prices ahead as the market expands.
“I think that the market has grown significantly, (but) I don’t think it has grown exponentially. It’s been fairly steady growth,” he said. “I believe at some point that it will increase in value as well. And at that point, then I think that the harvesters will really start to be earning some serious income from the harvesting and sale of this really truly remarkable fruit.”.
Zimtrade, the government export agency, has lamented the low prices paid to baobab pickers and says it’s looking at partnering with rural women to set up processing plants.
The difficult situation is likely to continue due to a lack of negotiating power by fruit pickers, some of them children, said Prosper Chitambara, a development economist based in Zimbabwe’s capital, Harare.
On a recent day, Bhitoni walked from one baobab tree to the next. She carefully examined each fruit before leaving the smaller ones for wild animals such as baboons and elephants to eat — an age-old tradition.
“It is tough work, but the buyers don’t even understand this when we ask them to increase prices,” she said.
The Associated Press receives financial support for global health and development coverage in Africa from the Gates Foundation. The AP is solely responsible for all content. Find AP’s standards for working with philanthropies, a list of supporters and funded coverage areas at AP.org.
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Meal planning is all the rage these days. Whether you subscribe to one of the best meal kit delivery services like Blue Apron and HelloFresh or you are just trying to plan out meals and shopping trips for the week; it’s safe to assume you’re game for anything that will make your life just a wee bit easier.
Wait! Don’t apps and websites typically make your life easier? I mean, they must – given our phones and tablets are riddled with them.
So, what if someone were to list their favorite meal planning apps and websites, so all you had to do was give them a whirl?
Lucky for you, I’ve done that here.
Just know that these are my personal picks for some of the best meal planning websites. Something about each of them spoke to me and my situation.
“Krause! Party of 6!”…
Yeah, that’s me.
So… it’s safe to say I’ve looked into a lot of meal planning sites.
Why?
One – to save money.
Two- to save time.
Three – to stop ordering out or cooking frozen foods so dang much!
But, and there’s always a but, simplicity is a must, and a budget is just as important as diversity.
I’m a mom trying to eat (somewhat) healthy, and I also have young kids who can eat whatever they want. My husband thinks he looks good for his age (and he does!). Beer and hoagies don’t affect him.
Clue me into that superpower!
So, I need a meal plan that ticks all of these boxes. Yours may be different. Each family is unique and has its own set of guidelines and necessities, what they consider to be natural foods, so that is why I’ve included something for everyone in my meal planning app review.
Presenting… The 19 best meal planning apps and websites.
So let’s go over them…
Side bar: One simple health habit you can build is to drink this superfood green drink, which gives you a boost of energy and supplies your body with the nutrients it needs to get through the day. (You can also read the review of it here.)
Save Time and Money with these 19 Meal Planning Apps and Websites
If you’d like to jump ahead to a specific app, then here’s a quick look at all the meal planning apps featured on this page:
eMeals offers a choice of 15 different food styles, including:
eMeals is a subscription meal planning service. However, unlike other services such as Blue Apron, Plated, or Hello Fresh, no food is actually being delivered. Only the recipes are.
Groceries can be delivered via eMeals partnerships with Amazon Fresh and local grocers, but it is not required and may not be available in your area. In some instances, curbside pickup may also be available.
Clean eating
Quick and healthy
Paleo
Budget-friendly
Kid-friendly
Slow cooker
Vegan
Vegetarian
Gluten-free
Diabetic
These are just a few of the options they currently offer. There are also options for families of all sizes. A weekly plan features seven new meal ideas and allows for unlimited switching between food styles. A smart shopping list is generated and auto-populates as you select your weekly meals.
eMeal plan costs after the free trial are as follows:
3-month Dinner Plan recurring subscription: $29.99
12-month Dinner Plan recurring subscription: $59.99
So, if you are familiar with the Cozi Family Organizer, this is a nice little add-on feature. If you haven’t tried it, I highly suggest giving it a whirl.
The Cozi Recipe Box & Dinner Planner is available online and as an app. Both offer an import feature that allows you to surf the web for recipes and connect them directly to your profile.
You can also create shopping lists from your recipes and add them to your weekly calendar—perfect for meal planning!
Specific to the app is a Cooking Mode feature, allowing your screen to remain lit so there are no interruptions (well, except for maybe your kids) when you’re making dinner. It also helps eliminate the greasy fingers on the phone when you are trying to get back to the recipe.
Also, Cozi allows you to link to multiple devices for extra convenience.
There are a few neat things going on here. For starters, you can choose to view the recipes, print them out, and go shopping. It is as easy as that. Kicking it old school.
Another option is to sign up for the $5 meal plan, and this is where it gets interesting. For just $5 per month, the company will send you a delicious meal plan, where every meal costs about $2 per person – and in most cases less.
The meal plan includes recipes and well-organized grocery lists, and free coupons are available. Five Dollar Meal Plans currently offers Classic and Gluten-Free meal plan options.
In addition to the standard weekly meal plans, they offer six-week specialty meal plans at a significant discount to the regular price. Six-week specialty plans follow a theme and are sent to you all at once rather than over the course of six weeks.
Currently, four specialty plans are being offered:
30-Minute Meals
Slow Cooker Meals
Paleo Meals
Vegetarian Meals
*Keep in mind that this is an online service only.
Mealtime is a truly personalized meal-planning companion. It allows you to identify which types of recipes you are interested in, including:
You can also note any allergies, such as peanut and dairy, so those recipes are excluded, as well as tell the app which foods you don’t like.
Finally, you can pick your serving size (2 or 4) and the number of meals you’d like to make for the week (2, 4, 5, or 6) on your plan.
Once you’ve been given your meal plans, the grocery lists are automatically generated to make shopping a snap. Imagine getting your weekly shopping done in one hour or less! And, bonus, most meals are made in under 30 minutes!
It is easy to use with its user-friendly and customizable meal plans; however, one of its most significant drawbacks is that you are limited to the recipes that are available on the app. You cannot import your own recipes. Also, you cannot save any previously used meal plans or customize calorie preferences unless you upgrade to the pro version.
Touted as having one of the most extensive recipe collections, Yummly prides itself on providing delicious recipes matching your dietary restrictions and food preferences.
It offers everything from appetizers to smoothies and everything else from main courses to desserts. They have a sort feature that makes it easy to filter through whatever you have a hankering for that day.
Most unique, however, is Yummly’s relationship with Instacart, a same-day grocery delivery service that partners with local stores.
So, when you put your zip code into Yummly’s database, the ingredients in the recipes you choose are automatically generated into a grocery list sorted by aisle for your chosen store. This speeds things up should you decide not to have the items delivered.
Score!
A coupon link will also pull up offers specific to the grocery store you’ve selected. It will then apply those savings directly to the order.
Pretty impressive, right?
Yummly also uses an algorithm to generate recipes based on your likes and dislikes, with the simple tap of a “yum” button. If you’re diet-conscious, the nutritional information for all of the recipes is included (calories, carbs, fat, and cholesterol).
If you’re using an app like My Fitness Pal, iTrackBites, or Weight Watchers, this is a primo feature! Yummly is both an app and a website, so you can browse and save recipes that are specifically tailored to your tastes and preferences.
It even allows you to filter your recipes based on skill level and those with videos, so it is perfect for novice home cooks looking to learn and refine their skills in the kitchen.
One of Yummly’s biggest drawbacks is that there is no calendar-style meal plan. However, this may not be an issue for you if this isn’t a feature you are looking to have with your meal-planning app.
The Yummly meal planning app is available on Google Play and iTunes.
And if you get stuck with what recipes to add to Yummly, then feel free to check out these articles we’ve put together:
This unique meal-planning app brings social media into the kitchen with its collection of over 50,000 recipes created by home chefs. You can even follow your favorites for inspiration!
Your feed is personalized and grows smarter with every recipe you save and make and which cooks you follow. You can rate dishes as well. As with similar planning apps, you can search by keyword and cuisine—even dietary restrictions.
But for me, the standout feature of this app is the one that allows you to enter your zip code to find “on-sale” items at local stores relevant to your recipe. This feature makes meal planning easy.
Now that’s nifty!
The Allrecipes meal planning app is available for download on Google Play, iTunes, Kindle, and Windows Phone.
Note: This is not an “ad-free” app, and there are no upgrades currently available to make it so.
Pepper Plate allows you to log in using your Facebook account and share recipes that way, as well as on Twitter and email.
Like its competitors, Pepper Plate allows you to import and sort recipes and automatically generate grocery lists. However, Pepper Plate stands out with its COOK NOW feature. This tool allows you to use multiple timers (on your smartphone or tablet) for all of the recipes on your menu. So, no need to worry about overcooking the pasta while sautéing the chicken.
Pepper Plate is available for download on Google Play, iTunes, Amazon App Store, Windows Store, and Nook.
It encourages healthy eating and incorporates that into your weekly meal-planning routine by first allowing you to set up profiles for every family member.
Furthermore, their database includes more than just dinner ideas. Their menu also includes healthy breakfast and lunch recipes as well. And that’s something you don’t get with most meal kit delivery services.
The ProScore System is the app’s equivalent to having your nutritionist. It highlights each item’s good and bad nutritional values and assigns it a score of 1-100.
The site also offers personalized meal planning and support for things such as:
Diabetes (all types)
Lactose intolerance
Weight management and weight loss
Anemia
High Blood Pressure
High Cholesterol
Digestive Health
Gluten Intolerance
You can save your favorite recipes and put them directly onto your calendar for the week… even months!
This makes meal planning a snap! When you create your grocery list, you’ll be given images and nutrition information for all ingredients… even the warning labels, so you will know if it contains something you or a loved one can’t have.
Free to try for 30 days, $4.95/month or $39/year after that
Perhaps the most basic app at first glance, Plan to Eat has a few surprises for health-conscious meal planners.
First and foremost, by bookmarking the Plan to Eat webpage, you can scour Pinterest or Delish and click the recipes you like to automatically add them to your meal plan.
Additionally, the user interface is highly intuitive, making it a cinch to drag and drop items to populate your meal planner for the week. This is also super helpful if one person is trying to eat gluten-free while also planning regular meals for kids at the same time.
Speaking of kids, if you bookmark the site on their personal devices as well, they can log in and see what’s planned for dinner. Older kids may even be able to start the meal with the recipe right in front of them.
Do I hear allowance money?
You can also add notes to the planner if leftovers are on the agenda, which reduces the need to double the ingredients in the shopping list.
The Staples List is a great place to add common and often forgotten items to your shopping list. Just click to add a staple to your weekly shopping list without having to re-enter it time and again.
Got questions? No worries. Plan to Eat has top-notch customer service agents who are willing and eager to help.
This app is ideal for people who already have a decently sized recipe collection or for those who love to look around on the internet for new recipes. It does not come with a preset recipe database.
The Plan to Eat app is available online, via Google Play and iTunes.
Free, pro membership available for $1.99 per month, or $19.99 per year
Yes, this meal-planning app offers more than 350,000 recipes to inspire you! And, yes, it offers a snapshot feature where you can take pics of family recipes, and Big Oven will upload them into your recipe collection.
You can comment on recipes, receive feedback notifications, and create a grocery list that other family members can share. These are all awesome features, but cooking with leftovers and controlling your portions is this app’s bread and butter.
With Big Oven, choose up to 3 leftovers/ingredients, and the app will tell you what you can create! For instance:
London broil
Tomatoes
Mushrooms
I typed these in, and Big Oven suggested:
Chili
Slow Cooker Ropa Vieja
Irish stew
There were other suggestions, but these three recipes utilized all three ingredients I typed in. Other recipes used one or two of the ingredients as a springboard to something else.
Deals to Meals claims to be a one-of-a-kind service! It is the only meal planning service online that bases its weekly meal plans around the best grocery deals in your area.
All of your meals will be planned around sale items, which will save you hundreds of dollars each month. The weekly meal planner provides you with one week’s worth of:
Main dishes
Side dishes
Desserts
Food storage recipes
The food storage-specific recipes are perfect for those nights when you are short on time!
Meal planning doesn’t get much more straightforward. For shopping, you can elect to create your own grocery list or have one generated for you.
Separate from the meal planning service, Deals to Meals offers an option to save up to 70% on groceries without using coupons.
Every week, you will be given a comparison breakdown of the major grocery stores’ deals to Costco, Sam’s Club, and Walmart. Then, Deals to Meals will tell you where the best deals are in your area to save you the most money, promising savings upwards of $ 100 a month, all for just over $1 a week.
The company guarantees you save more than your membership rate, or they will refund you. Refund sounds like no-risk, and I like the sound of that!
WARNING: If you live outside the USA – this is not the app for you.
If there was ever an app for “diet lovers” and “meal preppers,”… this one may be it.
Eat This Much is an easy-to-navigate, user-friendly app designed to help you reach your diet and nutritional goals. It offers tools such as the calorie calculator, weekly meal plans, grocery lists, and more.
You can also create personalized meal plans based on your food
preferences, budget, and schedule.
Whatever type of diet you’re on and whatever your goals may be, this app can help. Its basic features allow you to:
Quickly generate meal plans that meet your calorie and macro targets
Set targets based on weight loss, maintenance, or muscle/bodybuilding
Follow any eating style or create your own
Choose from paleo, Atkins/keto, vegetarian, vegan, and Mediterranean diets
Filter out foods/recipes based on allergies and dislikes, including gluten-free
Set the available cooking time for each meal to match your schedule
Personalize recipes or add your own
Customize recipe suggestions
Configure the meal planner only to use foods you like using a “Recurring Foods” tab
Eat This Much takes some of the anxiety from deciding what to eat.
There is also a premium feature that
incorporates:
A separate intake log for when you didn’t follow the suggested meal plans
Grocery lists are automatically created from your meal plans based on the number of servings
Customizable targets for each day, such as adding more calories or carbs on workout days
Typical calorie trackers force you to add foods to your diary individually. By the end of the day, there’s no guarantee that you’ll be near your nutrition targets. With our automatic meal planner, there’s nothing to track because everything is already entered for you. All you have to do is follow the plan.
Try out the free account to see if their meal plans appeal to you. If you like what you see (and eat), you can upgrade to the premium meal planner for $4.99 per month – billed annually as $59.88. That’s just $ 16 cents per day!
Developed by Dietitians, GO claims to be the
easiest meal and fitness tracker you’ll ever use.
Available exclusively in the App Store, the GO requires you to answer two quick questions before you can start using it.
Please select a color (red or green) and pick your size… that’s it.
Really?
Really.
This finely crafted app offers one-touch meal entry and creates a visual food log that is more powerful, understandable, and useful than typical calorie trackers.
GO plots each entry on an easy-to-read timeline in daily, weekly, or monthly formats. This zoomed-out view helps you see the big picture with a single glance. When it comes down to it, your day-to-day habits are what really make a difference in your health.
GO is incredibly visual… and, honestly, many of us consider ourselves visual people.
The platform’s visual timeline gives you an instant snapshot of your personal strengths and weaknesses. Maybe you overeat at night? Or too many snacks? Skipping breakfast too often? Not getting enough workouts logged weekly?
One look at a weekly or monthly timeline will empower you to make changes that pertain to you and your lifestyle.
Go also motivates you to stay on point with visual tracking staring you in the face. Too many “red” foods during the day? Maybe you need to have more greens for dinner, then. User reviews admitted to adding more “green” foods just to make your timeline look better. Think of it like your child giving you the “puppy dog eyes” when you say no to ice cream.
GO makes capturing the most essential details easy in seconds… and is built on the science of practical, everyday life.
Your average calorie trackers are rarely accurate because we all tend to underestimate our food intake and overestimate our activity. We rarely, if ever, have the exact weight/size/brand/recipe to enter, making the whole process “just a guess” anyway.
Here’s the bottom line: Most of us know when we make healthy or not-so-healthy choices. What we really need is the motivation to make better choices and the visibility to see the impact of our choices over time—a nutritional babysitter, if you will.
Main features include:
The ability to enter meals and activities in seconds
An integrated camera that lets you snap pictures of your meals for precise meal tracking
The interactive timeline shows daily, weekly, and monthly views of your eating and exercise habits
The “How to Succeed” coaching section offers practical guidance on what behaviors to look for on your timeline and how to make healthy adjustments.
Syncs your results to the cloud
Automatically plots workouts you do with other Lolo apps
The app is certainly onto something… so if you can access an Apple device, check it out for $1.99.
Both Apple and Google/Android customers can now enjoy 30 Whole Days… the app that brings the Internet sensation’s 30-day challenge straight to their smartphone or tablet.
This app is designed to help users complete the 30-day challenge or change their food habits with ease. No more frustrating Google searches for unknown foods and ingredients while at the grocery store.
This app allows you to search for packaged foods at the grocery store using a barcode, description, or UPC … It automatically tells you if the item is compliant or not. No more searching through the labels!
In addition, you can quickly and easily search for additives and ingredients you are unaware of on labels to determine whether they are compliant.
The app features a grocery list, a countdown for your 30-day venture, recipes, and more!
This app can also be used to find Paleo-compliant foods, but it is designed for the 30-day challenge.
Disclaimer: The app is not affiliated with Whole30.
The app costs just $2.99, regardless of the platform it’s loaded onto. One complaint is that despite being a paid app, there are still some ads… which can be annoying.
This website and app prides itself on offering easy, personalized meal plans for busy families. It takes the guesswork out of planning dinner by making affordable and delicious recipes easily accessible for any budget.
Unlike traditional meal planning and prep, Build a Menu offers a fine selection of recipes. There is no need to scour cookbooks or the Web for ideas.
The initial setup is easy.
Simply enter your zip code and pick which store you will shop at. Build a Menu, then search that store’s sales ads and recommend several recipes for breakfast, lunch, and dinner (even side dishes and desserts) for the entire week.
Once that is done, Build a Menu turns meal planning into a simplistic 3-step process.
Click on a recipe that sounds appealing
View the price each recipe will cost to make so you can pick the ones that fit your budget
Select your recipe, and BAM (pun intended)! A shopping list is automatically generated at your preferred store.
When filtering through meal options, BAM
offers choices.
BAM’s
selection of additional meal choices include:
Lunch Box, Family Friendly, THM and Gluten Free Lunches
Family Friendly, THM and Gluten Free Breakfasts
Cheat & Eat – Breakfast & Lunch (no recipe needed!)
Family Friendly, THM, and Gluten Free Snacks
Cooking With Kids
Dessert of the Week (Family Friendly, THM & Gluten Free)
BAM charges $4.99 per month (or $48 for 12 months) for the premium plan but eliminates some of the risk by offering a 30-day full money-back guarantee… no questions asked. A slightly less expensive option, the Done-4-You Plan, provides you with pre-selected menus via email. You can’t customize recipes on this plan. This costs $5 per month, or $34.95 for 12 months.
Prepear streamlines all facets of cooking—from recipe gathering to shopping to prep to finished product—into one simplistic and crisp interface.
The app is designed to help make mealtime seem like less of a chore. Key features include:
Meal plan creator: Organize your entire meal process with Prepear’s intuitive Meal Planner. Just tap to plan a week of meals from your own personal, shareable cookbook… including breakfasts, lunches, dinners, and snacks.
Automatic grocery lists – “smart grocery list” technology makes it possible to match your meal plan automatically. Ingredients are sorted into categories for efficient, satisfying shopping… check off items as you go.
Recipe collection, storage, and sharing – collect your favorite recipes from anywhere and sort them into collections for simple meal planning.
Collaborate with friends to build your collections. Never lose another recipe.
Food Feed: Here, users can share their cooking lives in real time with friends by posting pictures and cooking tips. You can take inspiration from their ideas, and you can also get meal ideas from people you trust. Every post is paired with a recipe you can easily bookmark and cook.
The app also features personalized meal ideas based on what you’ve cooked before and who you follow. You can track your cooking habits and customize your tastes, allergies, and preferences.
Additionally, a clear recipe screen allows
easy navigation between ingredients and directions. You can even check off
steps while you cook.
Prepear is available via the App Store and Google Play. The app is free, with in-app purchases.
MealBoard combines recipe management, meal
planning, groceries and pantry management into a single app.
Currently only available for iPhone and iPad users, Mealboard allows you to manage your recipes by: easily
Ingredients
Food category
Meal type
Stores organized by the aisle
Grocery items
The clean, uncluttered interface is typical Apple.
Recipes can be automatically loaded onto the
app with its web browser feature. You can use the search feature to search websites
for recipes to import, or even upload your own.
Another feature that really sets Mealboard
apart is it’s Pantry Tracker.
Ever wondered how much sugar left in your pantry? Or how many tomatoes left in the fridge?
MealBoard eliminates the guesswork by keeping track of those things. Once you’re done grocery shopping, move items from the shopping list to the pantry.
You can easily adjust the items left in stock as you cook with those ingredients.
If you’re looking for an app that helps you make meal plans based on what you and your family eat rather than an ideal weekly menu, you might want to give this one a try.
Most people always want to eat healthy, but time constraints and preferences make it very difficult to prepare full-course, home-cooked meals constantly.
This app considers that users sometimes dine out or use frozen foods. It incorporates this into a meal plan that automatically creates a shopping list based on the menu you’re planning for the week.
In addition, this app automatically calculates the nutritional information of every meal. This is a nice feature that can help keep track of your protein, carbs, and calorie intake, making it easier to adhere to diets that require you to keep track of certain nutrients.
If you have heirloom recipes, this app allows you to store them online and share them with others through a link.
The app’s other cool features that users appreciate include:
Recipe of the day – To inspire you to try the featured recipes.
Search engine – Allows you to find recipes, restaurant meals, and pre-packaged food to add to your weekly menu.
Meal planner that syncs with your Google calendar.
Diet-specific recipe search.
This app is available for iOS and Android. It is free.
AnyList is a “no-frills” tool for creating grocery shopping lists and collecting and organizing recipes.
You can also share any of your lists with your spouse or roommates for free. Thanks to seamless integration technology, changes show up instantly on everyone’s device.
Anylist top features include:
Quickly add and cross off items. Autocomplete suggests common items as you type
Add notes to list items to indicate package size, brand, coupons, etc
Create multiple lists to organize items by store or occasion
Grocery items are automatically separated into categories
Create custom categories
Re-order categories to match the layout of your local store
Save items as favorites, then browse your favorites and add them to your current shopping list
View recent items from your past shopping trips, then add them back to your current list
Easily share lists via email; there is no limit as to how many people you share with
Everyone creates their own AnyList account, so you can share some lists while keeping others private
Optional push notifications let you know when a shared list has been modified
Sort list items alphabetically or manually.
Anylist also allows you to enter and share your own recipes or copy and paste recipes from another source.
The app will sync across all of your devices. Sign in to your AnyList account on your devices, and any changes made will appear.
Your lists and recipes are also securely backed up in the cloud as part of your AnyList account. So, if you get a new device, the list will transfer.
All of these features above are available for free via Google Play and in the App Store… however, Anylist also offers optional in-app purchases (ranging from $9.99 – $14.99) called AnyList Complete, which includes added features, such as:
AnyList for the Web – works with most major web browsers
Recipe Web Import – search for recipes on the web and import them directly into AnyList
Meal Planning Calendar – plan your meals with month and list views, easily add some or all of the ingredients for upcoming recipes to your shopping list
Shared/uploaded item and Recipe Photos
Passcode Lock – protect your lists from casual snooping
If you want to build better healthy habits for your and your family, then it’s really a bit of trial and error when it comes to finding the one that best suits you.
I’ve tried my best to wrangle up some of the better ones…
Regardless of which you choose, it would be best if you were on the lookout for these things:
Free or free trial
Menu/recipe variety
Automatically generated grocery list
Calendar sync
Available as an app
Most of the ones I suggested are free, so I implore you to check them all out if your data plan allows. Not to mention, many are accessible on the web. So, there is really no excuse.
Meal planning works! You’ve just got to commit to it. And if you haven’t got the time or desire, let these sites and apps do it for you! Especially when so many of them are FREE!
Nicole Krause has been writing both personally and professionally for over 20 years. She holds a dual B.A. in English and Film Studies. Her work has appeared in some of the country’s top publications, major news outlets, online publications, and blogs. As a happily married (and extremely busy) mother of four… her articles primarily focus on parenting, marriage, family, finance, organization, and product reviews.
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