Skip to main navigation Skip to main content Skip to footer For Medicare For Providers For Brokers For Employers Español For Individuals & Families: For Individuals & Families Medical Dental Other Supplemental Explore coverage through work How to Buy Health Insurance Types of Dental Insurance Open Enrollment vs. Special Enrollment See all topics Shop for Medicare plans Member Guide Find a Doctor Log in to myCigna
Home Knowledge Center Wellness Library Meal Planning

Meal Planning


Use this form to plan meals and organize your grocery list.

Planning your meals can help you eat healthier foods, go to the grocery store less often, save time at the store, and save money.

What's in your plan? It's up to you!

Here are some tips from people who have mastered the art of meal prep.

  1. Get out your cookbooks or look at recipes online to plan several main meals. Make a list of these menu ideas on a menu planner. Plan some quick meals for busy nights. You also can double some recipes that freeze well. Then you can save half for other busy nights when you don't have time to cook.
  2. Check your pantry for all the ingredients called for in recipes. Write down all the ingredients you need to buy. If you notice you are running low on certain basic items, put these on your grocery list too.
  3. Now fill in foods that you use to make breakfasts, lunches, and snacks, such as eggs, cereals, breads, tuna, milk, and juice. List plenty of fruits and vegetables.
  4. Post this list on the refrigerator. Add to it as you run out of foods or think of other things you need.
  5. When you go to the store or shop online, use the list—and stick to it. You save money by not making impulse buys. But you don't need to be so rigid that you pass up a good sale item.
  6. When you get home, cut out and post the menu planner in your kitchen. You may want to write down page numbers from recipe books or print out online recipes for quick reference. This way, whoever gets home first can start dinner.
  7. When the week is over, keep your menus. In a few weeks, you can go back and repeat the meals you liked.

The first few times you do this, it will seem like a fair amount of work. But the rewards are worth it. You'll soon get faster at planning your meals.

Menu planner

Plan your meals for at least 3 days.

Plan your meals




Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Grocery list

Write down any basic food items you need and the ingredients for your meals. Reorganize this list, if needed, to match your grocery store's layout.

Plan your grocery shopping


Bakery and bread

Meat department

Milk, cheese, yogurt, eggs, dairy


Frozen foods

Cereals and snacks

Canned foods


Baking, oils, seasonings

Pasta, grains, dry beans



This information does not replace the advice of a doctor. Healthwise, Incorporated, disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. Learn how we develop our content.

© 1995-2024 Healthwise, Incorporated. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated.

Related Links

Developing a Plan for Healthy Eating Healthy Eating Healthy Eating: Overcoming Barriers to Change Healthy Eating: Starting a Plan for Change Healthy Eating: Getting Support When Changing Your Eating Habits Healthy Eating: Staying With Your Plan Staying With Your Eating Plan When Your Schedule Shifts Tips for Easier Healthy Eating

<cipublic-spinner variant="large"><span>Loading…</span></cipublic-spinner>

Page Footer

I want to...

Get an ID card File a claim View my claims and EOBs Check coverage under my plan See prescription drug list Find an in-network doctor, dentist, or facility Find a form Find 1095-B tax form information View the Cigna Glossary Contact Cigna


Individuals and Families Medicare Employers Brokers Providers

Secure Member Sites

myCigna member portal Health Care Provider portal Cigna for Employers Client Resource Portal Cigna for Brokers

The Cigna Group Information

About Cigna Healthcare Company Profile Careers Newsroom Investors Suppliers The Cigna Group Third Party Administrators International Evernorth

 Cigna. All rights reserved.

Privacy Legal Product Disclosures Cigna Company Names Customer Rights Accessibility Non-Discrimination Notice Language Assistance [PDF] Report Fraud Sitemap Cookie Settings


Individual and family medical and dental insurance plans are insured by Cigna Health and Life Insurance Company (CHLIC), Cigna HealthCare of Arizona, Inc., Cigna HealthCare of Illinois, Inc., Cigna HealthCare of Georgia, Inc., Cigna HealthCare of North Carolina, Inc., Cigna HealthCare of South Carolina, Inc., and Cigna HealthCare of Texas, Inc. Group health insurance and health benefit plans are insured or administered by CHLIC, Connecticut General Life Insurance Company (CGLIC), or their affiliates (see a listing of the legal entities that insure or administer group HMO, dental HMO, and other products or services in your state). Accidental Injury, Critical Illness, and Hospital Care plans or insurance policies are distributed exclusively by or through operating subsidiaries of Cigna Corporation, are administered by Cigna Health and Life Insurance Company, and are insured by either (i) Cigna Health and Life Insurance Company (Bloomfield, CT); (ii) Life Insurance Company of North America (“LINA”) (Philadelphia, PA); or (iii) New York Life Group Insurance Company of NY (“NYLGICNY”) (New York, NY), formerly known as Cigna Life Insurance Company of New York. The Cigna name, logo, and other Cigna marks are owned by Cigna Intellectual Property, Inc. LINA and NYLGICNY are not affiliates of Cigna.

All insurance policies and group benefit plans contain exclusions and limitations. For availability, costs and complete details of coverage, contact a licensed agent or Cigna sales representative. This website is not intended for residents of New Mexico.

Selecting these links will take you away from to another website, which may be a non-Cigna website. Cigna may not control the content or links of non-Cigna websites. Details