How 2 Meal Plan
How Can I Start Meal Planning??
I know, I know… You have too much going on to create a meal plan! You start writing a plan for dinners and then you stop… You try to make a list for the grocery store and then you forget the list at home…. You plan and then your plans change and you waste food… I have heard almost every excuse and valid reason to stop (or never attempt) to create a meal plan for yourself or your family BUT I am here to tell you the benefits of meal planning and getting organized with groceries is the most under-rated weight loss and health practice! Read on below to learn how to get started on meal planning and also ways to make the practice stick. With these simple steps the question that plagues everyone, “what’s for dinner?”, will fall away and you will be left with a well laid plan to support your physical AND mental health.
Step 1: Your Day to Meal Plan
First and foremost you MUST have a set day and time block to do your meal planning. I believe this to be the most important step to creating a meal planning habit. No one can meal prep without a plan. My planning day is Thursdays immediately after I put my son to bed. Thursdays are a great day to look ahead at the weekend and plan out when we are cooking at home or need to dine out. It also allows me to look at the week ahead and choose which nights need quick and simple recipes and identify the evenings when I have more time to cook. Like Churchill said, “He who fails to plan is planning to fail”. Pick a planning day and stick with it!
Step 2: Make ‘Staple’ Days
Who does not love a good theme?? Staple dinners like “Taco Tuesday” take away at least one night of planning and gives everyone something to look forward to. One of the staple days in my house is “new recipe Sunday” since I typically have more time to cook on the weekends. Other staple day suggestions include “Breakfast for Dinner”, “Meatless Monday”, and “Sushi Saturday”. Staple days can also include the night you order takeout or dine out to give yourself a much needed break from cooking.
Step 3: Write a List
Making a list is important, and keeping the list with you is even more important. I must admit, after years of trying to make my pen and paper list work, I keep my grocery list on the notepad app on my phone and it has been wonderful! I add to this list throughout the week and if I get an idea of a recipe I will add the ingredients right away. Sticking to a list, especially one based off of a written plan will help you reduce food waste, avoid bringing tempting foods home, and save you money! If you have taken the time to make a plan, creating a list is a simple and easy task that can be finalized on your planning day but added to throughout the week.
Step 4: Keep it Simple
The biggest question I am asked when discussing meal planning is “how do I know what to eat?” My recommendation is to first set staple days, and from there keep it simple. I personally base meals off of my family’s favorite proteins and vegetables, along with entrees that are in season. We are entering springtime so incorporating more salads or poke bowls, more grilled proteins and fresh fruit is right on trend. If you love salmon then have salmon, and pick vegetables and a starch to go alongside it. If you like Hamburgers, then make hamburgers and add some vegetables and fresh fruit.
You should work with a dietitian to tailor your plan to your health needs, weight loss goals or athletic needs but take it from me, editing and altering a well laid plan is always easier than having to build a plan from scratch.
RESOURCES:
- Favorite Meal Planning Cookbook: “Healthy Meal Prep”- by Lisa Bryan www.downshiftology.com/cookbook
- Favorite New Recipe Resource: Ambitious Kitchen: www.ambitiouskitchen.com
- Favorite Website for EASY Family Recipes: Skinny Taste: www.skinnytaste.com
- My Personal Meal Planner: Click Here
- Favorite Refrigerator Meal Planning: Click Here
-In Health & Happiness – Jessica Murgueytio, Registered Dietitian, Rehab 2 Perform
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