Creating and sticking to a healthy meal plan can feel challenging, but it doesn’t have to be. Taking time to grocery shop strategically and prep meals ahead of time can save money, reduce food waste and help you meet your nutrition goals.

This meal plan is based on your personal calorie goal, but can be easily adjusted to fit any dietary restrictions.

Plan Ahead

A meal plan can make healthy eating less stressful for people who need to watch their intake, such as those with type 2 diabetes or heart disease. Having a plan allows you to know what foods you can have at each meal and snack, and it also makes planning meals easier when you’re busy or feeling uninspired.

Take the time to create a weekly meal plan and a grocery list. This will help you stay organized, save money and eat healthfully. Look for recipes that use foods you already have in your pantry, fridge or freezer to avoid buying unnecessary items. Plan to cook on the weekends if your weekdays are busy so that you have healthy, ready-to-go lunches and dinners throughout the week.

Another great way to stay organized is to start a binder or online spreadsheet for collecting recipe ideas, grocery lists and healthy shopping tips. It’s also a good idea to write down your reason for wanting to change the way you eat. This can be helpful if you get discouraged or fall off track, and it will remind you why making a healthy diet is important to you.

Make sure you know what a serving is. A serving is the amount of food you should be consuming at one time, and it’s usually listed on the nutrition label on packaged foods. Keeping this in mind when you’re eating out will help you stick to your healthy eating plan and not over-eat. It’s also a good idea when you’re grocery shopping so that you don’t buy more food than you need.

Eat a Variety of Fruits and Vegetables

Fruits and vegetables provide a variety of vitamins, minerals and phytochemicals that promote healthy weight loss. They also provide important healthful fats, especially omega-3 fatty acids. It is recommended that you eat four to six servings of fruits and vegetables a day. For most vegetables, one cup of cooked or raw vegetables equals a serving. For fruits, one piece of whole fruit or 1/2 cup chopped fruit counts as a serving. Fruits, such as berries and bananas, can be eaten plain or blended into smoothies. Vegetables, such as broccoli and green peas, can be added to soups and casseroles or added to an omelet or baked potato.

If you’re on a budget, keep frozen vegetables and fruit on hand for quick meals and snacks. They offer similar nutrition as fresh foods and are less expensive. Be sure to select options that are not canned in sugary syrup or other added sugars.

To add more variety to your diet, choose a mix of vegetables and fruits that are in season for the best flavor. Try to include cruciferous veggies, such as broccoli, and leafy greens in your meals. Add colorful fruits, such as berries and grapes, to your morning yogurt or oatmeal bowl. Include a small amount of avocado with lunch or dinner for a healthy source of healthy fats.

Adding fruits and vegetables to your meals is easy with just a little planning. For example, add a handful of berries to your breakfast cereal or make a smoothie with spinach and kale, instead of ice cream. Include fruits or a vegetable, such as peppers or onions, in your sandwiches and wraps. When eating out, ask for extra vegetables in your sandwich and soup or order a salad with your meal.

Eat Whole Grains

While many people avoid carbs because they fear a carb overload, whole grains are actually good for you. The soluble fiber in whole grains helps lower cholesterol, slows digestion to keep you fuller longer and provides nourishment for the bacteria that are critical to your digestive tract health. Additionally, the insoluble fiber in whole grains helps prevent constipation and may help prevent gallstones, hemorrhoids and other uncomfortable symptoms.

When choosing whole grain foods, look for the “100% Whole Grain” stamp on the package or check the ingredients list. According to the Whole Grains Council, manufacturers must make at least half of their products made from whole grains (based on dry weight) for them to be labeled as such.

Start by looking for whole grain staples like brown rice and quinoa in the bulk bins at well-stocked grocery stores or natural-foods shops. You can also find these hard-to-find grains online. Once you have these items in your pantry, gradually start to incorporate them into your meals. For example, try adding rolled oats to meatloaf or use crushed toasted oats instead of breadcrumbs in baked recipes.

When eating whole grains, aim for three servings each day. If you have trouble meeting this goal, consider visiting a registered dietitian to help create a healthy meal plan. Registered dietitians can teach you how to make nutritious and delicious meals and snacks that fit your lifestyle and taste preferences.

Eat Lean Protein

When choosing protein foods, aim for lean meats and seafood. The USDA defines lean protein as meats and poultry that contain less than 10 grams of fat (including four or fewer grams of saturated fat and no more than 95 milligrams of cholesterol per three-and-a-half ounce serving). Fish also qualifies, especially those rich in omega-3 fatty acids.

Pork is another lean choice. Choose cuts like sirloin pork chop, pork tenderloin or New York pork roast. You can also add pork to salads or cook it in the slow cooker for pulled pork sandwiches.

Eggs and legumes also qualify as lean proteins. Eggs contain about seven grams of protein per cup, while beans and peas contain nine. Choose low-fat or nonfat dairy products, such as yogurt and milk, which are nutritious sources of protein.

Fatty fish also qualifies as a lean protein, including salmon, mackerel, trout, anchovies and sardines. These fish have more healthy omega-3 fatty acids than other types of seafood and are also a good source of iodine.

For those who avoid animal products, plant-based proteins like soy-based tofu and tempeh offer lean protein options that are lower in saturated fat and cholesteral than red meat. These food choices also provide fiber and beneficial plant compounds.

Eat Healthy Fats

The good news is that all fats don’t have to be vilified. In fact, healthy fats (monounsaturated and polyunsaturated) can boost your energy levels, help you feel full and improve your moods. These healthy fats include avocados, olive oil, fish, nuts and seeds. They also play a role in hormone function, help the body absorb certain nutrients and protect the heart.

It’s important to remember that all fats are high in calories, so you should watch your portion sizes. You should also choose healthier fats, such as those found in fish, skinless poultry and lean meat, rather than fatty cuts of pork or beef. Also, choose low-fat milk and other beverages like yoghurt, soya milk, oat milk and nut milk instead of whole milk or higher-fat versions. And try to use unsalted nuts and berries for snacks, rather than biscuits, cakes and crisps.

You can find a wide variety of healthful foods in most supermarkets. When shopping, make sure you check food labels and look for lower levels of added sugars, saturated fats, trans fat and sodium. You should also try to avoid processed and canned foods, which can be high in sodium and sodium.

It’s a good idea to talk to your doctor or dietitian before creating a healthy eating plan. They’ll help you determine the best meal plan for your personal needs and lifestyle. And it’s always easier to stick with an eating plan when you have a support network in place. So tell your family and friends about your goals and invite them to cook or eat meals with you. This will give you the motivation and encouragement you need to keep going.