Simple meal planning for beginners

1. Plan a day around your schedule

First, write down which meals you will eat at home, which you need to take with you and when you have time to prepare them. Include lunch at work or a visit to friends from the start — you do not have to cook every meal from scratch.

• Check your fridge, freezer and cupboards. Prioritise ingredients that need using soon.
• Choose one main recipe and simple meals around it. Familiar recipes are enough for your first attempt.
• Count portions for the people who will actually eat at home, plus any serving you want for the next day.
• Keep a backup meal using ingredients you have, in case your day changes: for example, bread, eggs and vegetables.

2. Vary the ingredients you enjoy

When choosing a main meal, think about a protein source, a side and some vegetables. That could be lentils with bread and vegetables, tofu with potatoes, or fish with couscous. Across the week, vary your fruit, whole grains, pulses and nuts according to what you eat and tolerate. Including a variety of these food groups is consistent with WHO guidance on a healthy diet.

Find practical ideas in the public recipe catalog with instructions and macros (in Czech). You can browse without signing in. Choose by preparation time, meal type or the ingredients you have at home. Check each recipe’s serving count and full ingredient list.

Macros in Bertička give you an overview of the recipes and portions you choose. For your first plan, focus mainly on meals and shopping you can realistically manage.

3. A sample day to plan

This example shows how meals and preparation can fit together. Choose your own quantities and feel free to swap meals for similar ones you enjoy.

Morning: oats, plain yogurt and fruit

Set out the oats the night before and prepare the fruit just before eating. For a warm option, try porridge with blueberries and almonds (recipe in Czech).

Lunch: lentils with vegetables and bread

Cook only as many portions as you will use. One option is lentil and tomato soup (recipe in Czech) served with bread.

As needed: fruit and nuts

If a snack fits your day, pack it before you leave. Keep the nuts separate.

Evening: potatoes, eggs and vegetables

Use the rest of the vegetables you bought. Before cooking, decide whether you also need a portion for tomorrow.

Your shopping list only needs the items you are missing: oats, yogurt, fruit, lentils, vegetables, bread, nuts, potatoes and eggs. Check your cupboards for oil and seasonings first. Before you leave, add quantities based on your chosen recipes and serving counts.

4. Combine shopping and preparation

• Add up ingredients shared by several recipes and subtract what you already have. Group your list by supermarket section.
• Use one ingredient in several meals. Vegetables for lunch can also be a side for dinner, saving another shopping trip.
• Prepare containers and label them with the dish and date. Cook ahead only for days when you know when you will eat the food.
• Leave room for changes. If you skip a planned meal, check what needs eating or freezing.

When preparing food ahead, store it safely. Divide cooked food into smaller portions, let it cool and put it in the fridge within one to two hours. Eat leftovers within 48 hours or freeze them. Follow the instructions on the packaging too; see the Food Standards Agency guide to chilling and freezing food.

5. Adjust the plan to your actual day

In the evening, note what was easy, what took longer and what was left over. Next time, adjust the serving count or replace a demanding recipe. Once you have a few meals that work, use them to plan more days and add something new.

After signing in to Bertička’s Czech app, you can save recipes to your meal plan and change servings. To get started, though, all you need is paper and inspiration from the public recipes (in Czech).