[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-400310-105":59,"doc-detail-400310-en":131},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":124,"head_meta":126,"extra_data":128,"updated_unix":130},105,"en","meal-planning","Meal Planning","","Meal Planning explains how to think ahead about meals and snacks at home or on the go to choose a balanced variety of foods and manage portions. It defines eating patterns by food types and amounts, timing, meal and snack counts, and the balance between calories consumed and energy burned. The resource compares healthy and unhealthy eating patterns, highlights benefits such as saving time and reducing stress, and offers step-by-step guidance for getting started with realistic habits.",{"@graph":69,"@context":123},[70,84,106],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/meal-planning/400310/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/meal-planning/400310.png","ImageObject",300,407,{"name":92,"@type":93},"Aria Callaghan","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-10-29","2026-09-27",true,{"@type":102,"interactionType":103,"userInteractionCount":105},"InteractionCounter",{"@type":104},"ViewAction",11,{"@type":107,"mainEntity":108},"FAQPage",[109,115,119],{"name":110,"@type":111,"acceptedAnswer":112},"What does meal planning involve and why is it helpful?","Question",{"text":113,"@type":114},"Meal planning means planning ahead for meals and snacks so you can choose the right balance of foods and control portions. It supports meeting your health goals and helps you care for yourself and your family.","Answer",{"name":116,"@type":111,"acceptedAnswer":117},"How do healthy eating patterns differ from unhealthy ones?",{"text":118,"@type":114},"Healthy patterns include regular meals and snacks, daily fruits, vegetables, whole grains, dairy, lean proteins, and healthy fats, while limiting ultra-processed foods and choosing water or other non-sugary drinks. Unhealthy patterns include frequently skipping meals, eating few fruits and vegetables, relying heavily on ultra-processed convenience foods, and drinking sugar-sweetened or high-caffeine beverages regularly.",{"name":120,"@type":111,"acceptedAnswer":121},"How should you get started with meal planning?",{"text":122,"@type":114},"Start slowly by planning 2 to 3 dinner meals per week, then increase to 5 to 7 once it becomes a habit. Decide planning frequency and number of meals, involve your family, keep and update a grocery list, and create lists of favorite and easy backup meals.","https://schema.org",{"og:url":83,"og:type":125,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":127,"canonical":83},"index,follow",{"doc_id":129,"site_id":62},400310,1790732490,{"code":4,"msg":5,"data":132},{"doc_id":129,"user_id":133,"nickname":92,"user_avatar":134,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":135,"file_id":136,"file_url":137,"file_type":138,"file_size":139,"view_count":105,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":140,"language":141,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":142,"faqs":143,"seo_title":144,"seo_description":67,"update_tm":145,"read_time":146,"preview_page_count":4},962084926284,"https://ap-avatar.wpscdn.com/davatar_29158cc5080c5b710cf443261637dec0","Meal Planning  \nTable of Contents  \nMeal Planning .................................................................................................................... 3  \nUse Your Plate to Eat Healthy ...................................................................................... 6  \nMeal Planning Tool ......................................................................................................... 16  \nGo-To Grocery List ......................................................................................................... 18  \n3 Day Sample Menu ...................................................................................................... 19  \nLunch Bento Box Ideas ................................................................................................. 22  \nBreakfast Bento Box Ideas .......................................................................................... 24  \nCook Once, Eat Twice ................................................................................................... 25  \nHealthy Snacks ............................................................................................................... 26  \nMeal Planning Tools and Services ............................................................................ 27  \nFor a digital copy of this book, [please visit](please visit go.osu.edu/pted5168)[ ](please visit go.osu.edu/pted5168)[go.osu.edu/pted5168](please visit go.osu.edu/pted5168) .  \nThis resource is for informational purposes only. Talk to your healthcare provider if you have any questions about your care. For more education, contact the Library for Health Information at 614-293-3707 or [health-info@osu.edu](health-info@osu.edu).  \n© 2023 – July 16, 2026, The Ohio State University Wexner Medical Center  \nMeal Planning  \nMeal planning means thinking ahead about what you will eat for meals and snacks at home or on the go. It helps you choose the right balance of foods and control your portions, so you can meet your health goals.  \nThere is no one “right way” to meal plan. The best plan is the one that fits your schedule, budget, and food preferences.  \nMeal planning is an important life skill. Your body needs fuel (food) several times each day. Learning how to plan meals can help you take care of yourself and your family.  \nEating pattern  \nYour eating pattern is how you eat and drink, day in and day out. It includes:  \n• The types of foods and drinks you eat.  \n• The amount of food you eat.  \n• The times of day you eat.  \n• The number of meals and snacks you eat each day.  \n• The balance between the calories you eat (energy in) and the energy you burn (energy out) .  Examples of Healthy Eating Patterns  \n• Eating 3 meals and 1 or 2 snacks a day.  \n• Eating fruits, vegetables, whole grains, dairy, lean proteins, and healthy fats each day.  \n• Limiting ultra processed or convenience foods, such as pre-packaged meals, lunch meats, and baked goods.  \n• Drinking sugar-free and caffeine-free drinks, such as water.  \n• Balancing your calorie intake with your energy needs.  \n Examples of Unhealthy Eating Patterns  \n• Skipping meals often.  \n• Eating few fruits, vegetables, and whole grains.  \n• Eating a lot of ultra processed or convenience foods.  \n• Drinking sugar-sweetened or high caffeine beverages regularly.  \n• Eating more calories than you burn, which leads to weight gain.  \nNo matter what type of eating pattern you have, you can always take small steps toward a healthier eating pattern. Meal planning can help you with this.  \nwexnermedical.osu.edu Meal Planning  3  \nBenefits  \nMeal planning does take time, but so does:  \n• Going out to eat.  \n• Waiting in the drive-thru line.  \n• Waiting for pizza delivery. The benefits of meal planning outweigh the time involved. Some benefits include:  \n• Save time and money – avoid impulse buys and eat out less.  \n• Get rid of last-minute stress and decision-making. (“What’s for dinner?”)  \n• Make shopping easier and alway","cbCaivajwQhdGBeO","https://ap.wps.com/l/cbCaivajwQhdGBeO","pdf",24246250,28,"English","# Meal Planning\n## Use Your Plate to Eat Healthy\n## Meal Planning Tool\n## Go-To Grocery List\n## 3 Day Sample Menu\n## Bento Box Ideas\n## Cook Once, Eat Twice\n## Healthy Snacks\n## Meal Planning Tools and Services","[{\"question\":\"What does meal planning involve and why is it helpful?\",\"answer\":\"Meal planning means planning ahead for meals and snacks so you can choose the right balance of foods and control portions. It supports meeting your health goals and helps you care for yourself and your family.\"},{\"question\":\"How do healthy eating patterns differ from unhealthy ones?\",\"answer\":\"Healthy patterns include regular meals and snacks, daily fruits, vegetables, whole grains, dairy, lean proteins, and healthy fats, while limiting ultra-processed foods and choosing water or other non-sugary drinks. Unhealthy patterns include frequently skipping meals, eating few fruits and vegetables, relying heavily on ultra-processed convenience foods, and drinking sugar-sweetened or high-caffeine beverages regularly.\"},{\"question\":\"How should you get started with meal planning?\",\"answer\":\"Start slowly by planning 2 to 3 dinner meals per week, then increase to 5 to 7 once it becomes a habit. Decide planning frequency and number of meals, involve your family, keep and update a grocery list, and create lists of favorite and easy backup meals.\"}]","Meal Planning | PDF",1790510524,71]