Schedule some time each week to think about your meals for the next week. If planning food so far ahead seems foreign to you, consider writing down your menu for the week. You can use paper, smartphone, spreadsheet, or specially made meal-planning notepads. If you know you’re going to a certain restaurant, skim the menu online and pick what sounds best to you before you’re there, as people tend to make less-healthy choices when they’re disinhibited (like when you’re hungry, rushed, or feeling social pressure to eat).
A written or electronic calendar may be helpful in jogging your memory about social obligations, which tend to revolve around food. Is there an office happy hour? Are you catching up with a friend over lunch? Think about how these occasions will alter your normal diet and routine.