Let’s demystify and simplify this.๐ช
Meal planning doesn’t need to be complicated or overly time consuming.
โก๏ธ If you know the basics of nutrition, then you can meal plan. ๐ด
No need to overthink things:
Protein+Carb+Fat+Produce
๐+๐ +๐ง+๐ฅฆ
(…or something close to including a combo of those.)
Instead of defining a meal plan as something you have to follow exactly,
change your outlook to: Flexible Meal Planning.
Tips & Tools:
โ
Take inventory.ย Start by going through your fridge, freezer and pantry to see what needs to be used up and what you can combine to make at least a couple of meals.
๐ Look at your schedule.ย Check your calendar to see what your week looks like as far as when you’ll be working late, have to take the kids to sports, have a class, etc.ย On busier nights, plan for meals that involve minimal time and effort.
๐ฝ๏ธ Factor in restaurant night(s).ย If you like to dine out or get take-out, plan a night (or more) into your week where it fits best.
๐ฎ Theme nights:ย Consider a plan that involves a dinner theme.ย Ex. Mon: breakfast for dinner, Tues: Mexican, Wed: sheet pan meal, Thurs: snack plate night, Fri: seafood, Sat: take-out, Sun: vegetarian.
๐ฉ๐ผโ๐ณ Keep it mostly familiar.ย Build your plan around tried and true meals that you know and like.ย Maybe add in one new idea a week, but don’t try to make a whole week of unfamiliar recipes.
๐ช Prep ahead.ย ย Think ahead and thaw out meat, have a starch (like wild rice, quinoa or potatoes) cooked and ready to reheat and chop veggies for a stir fry so things are ready to go when you get home.
๐ Shop and stock up.ย A huge part of successful meal planning is having a wide range of foods in your house.ย Keep your pantry and freezer well stocked with staples and shop regularly for the more perishable refrigerated items.
๐ย Make a list.ย When you’re low or out of something, write it down.
๐ Create a recipe collection for inspiration.ย Having a visual helps.ย You likely have a bunch of meals that you’ve made over the course of your life that you’d make again if you could remember them.ย Brainstorm a list of your go-tos with your family.ย Print out recipes, both familiar favorites as well as ones you’d like to try.ย Use a folder or binder like thisย to flip through when you need inspiration.
๐ Get your ideas out of your head and onto paper.ย You’ll be surprised how easy meal planing comes together when you do this and how good it feels to have a plan.ย Here’s a dry erase menu board similar to the one I keep on my fridge.
๐คธ๐ผโโ๏ธ Flexibility is key.ย Remember, you don’t have to follow a meal plan exactly– That can be stressful and unrealistic.ย Have ideas and options, but keep things flexible.
๐ One day at a time approach.ย If planning for a whole week at once doesn’t work for you, think shorter term.ย Have what you need for enough meals for a week, but decide what you will make the day before or that morning.
๐ Need help?ย I sit down with clients all the time and help them flexible meal plan for their week.ย We’ll take your goals, your schedule, your obstacles and your taste preferences into consideration.ย I won’t hand you a meal plan (and here’s why) but I will teach you how easy it is to plan out your own meals for yourself.
๐คIs meal planning for everybody?
Not necessarily.
Many people do perfectly fine putting together something on the spur of the moment that they feel good about!ย Sometimes it comes naturally and other times it’s a skill developed with practice.ย Of course, there’s still some degree of planning involved– grocery shopping, having options in the house to choose from, and a repertoire of recipes/meals to make.
ย Learn the skill of meal planning and stop stressing about what you’re going to eat every night. ๐
