Part 1: Menu Planning Basics

Getting Started with Menu Planning

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Your work schedule, culture, travel, dietary restrictions, or preferences will influence your meal schedule. Generally, a daily schedule for eating includes:

•  Breakfast: First meal after waking up

•  Lunch: 3-4 hours later

•  Dinner: 4-5 hours later

•  Snacks: Smaller amounts of food between meals (optional)

 

Goals for all meals & snacks

•  Get enough energy and nutrients.

•  Choose foods from the main food groups.

•  Meet your daily goals for all food groups (on most days).

•  Include tasty food.

•  Avoid spikes or drops in blood sugar that can trigger overeating.

 

Every meal does not have to include every food group.

 

 

Do I have to eat breakfast?

Breakfast is an important meal that you should not skip. Your body needs energy after a long break in eating. Breakfast kick-starts your metabolism and helps to burn energy during the day. Eating breakfast also helps improve your memory and focus and may lower your risk for heart disease, type 2 diabetes, and obesity.

Map Your Meal Plan

This website is not meant to substitute for expert medical advice or treatment. Follow your doctor’s or health care provider’s advice if it differs from what is given in this guide.

 

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