One meal plan does not fit all but all can benefit from meal planning. Let's explore what meal planning is, why would you benefit from it, and how to do it successfully.
If you asked me what is the secret to achieving your healthy eating and healthy weight goals, I would tell you it is not a diet pill, a daily (and very expensive) green powder mix, a crazy workout routine, or a magic body wrap; the answer is simple - it's meal planning. As an added bonus, it can save you money too! So, what exactly is meal planning and why isn't everyone doing it?
Meal planning is not dieting. Meal planning is simply a way to set yourself up for success, so that a healthy meal or snack is conveniently available to you when you are hungry.
What is Meal Planning
Meal planning is mapping out all the meals for a certain number of days, gathering the recipes (if needed), and shopping for groceries. Meal planning can also include some light (or extensive) meal prep: for example, making 5 servings of overnight oats in jars for the work week.
Why Meal Plan?
Meal planning will look different for everyone, and everyone does it for different reasons. People with chronic conditions may meal plan to manage a certain disease, such as a chronic heart condition or Diabetes. Athletes meal plans would ensure their meals include the right composition of nutrients to optimize their performance. Those with a weight goal in mind, may benefit from meal plans with a calculated number of calories, appropriately spread out throughout the meals and snacks to help manage hunger. Those are just a few examples of many reasons to meal plan, but for everyone choosing to meal plan, it takes away the guesswork out of meal times, helps you to stay on track with nutrition goals.
Tips for Successful Meal Planning
Meal planning has a lot of benefits, but the truth is it can also be overwhelming and hard to stick with long term. It requires planning ahead and being organized, which can be challenging for many people. So how can we make meal planning less of a hassle and more sustainable long term?
Tip #1 - Choose Easy Recipes
The goal is to make meal planning and meal prepping as quick and simple as possible. Even if you enjoy cooking, making multiple recipes at once can take the wind out of the sails of even an experienced cook. Choosing recipes that are very quick and easy to make with easy clean-up is key.
Tip #2 - Choose Recipes That You Like
It may be tempting to try a lot of new recipes as you are planning out your week. I will caution you - meal planning is committing, you will be eating the same food multiple times that week. If you don't like the new recipe then you will not want to eat it again. I would recommend sticking with tried and true recipes that you know and love.
Tip #3 - Choose Recipes That Can Be Modified Easily
Eating the same thing over and over again can take the excitement out of eating, and that is definitely not what we want. When meal planning, choose recipes that can be easily and quickly modified to taste different: for example, make 5 servings of plain overnight oats, and change the toppings each morning.
Tip #4 - Choose Simple Foods for Breakfasts and Snacks
Minimize the amount of cooking you will need to do ahead of time by planning very simple or no-cooking requiring breakfast and snack foods. Even though it can be tempting to plan a scramble or a frittata for breakfast, I would instead guide you toward no-cook breakfast, such as toast (with different toppings) or cottage cheese with fruit, especially if you are just starting out.
Tip #5 - Eat Leftovers for Lunch
Leftovers for lunch is a great way to use up food while it is still fresh. It also convenient to pack it into lunch containers as part of the cleanup you are doing anyway. Instead of having to make another recipe(s) and pack your lunches ahead of time, eating leftovers for lunch the next day is a great way to save yourself some time.
Tip #6 - Set Yourself Up for Success
Even if you simplify the process as much as possible by following the tips above, some preparation will be required and will take some time. Find a day that works for you (and it does not have to be Sunday afternoons). If you do not have time on the weekends, you can still meal plan! Find a day within your week that would work for you without having to sacrifice an activity you love doing, and make it into a routine. Remember, meal planning is committing, in order for it to work, you need to stick with the schedule you create.
Want to Meal Plan but Need Help?
Meal planning can be challenging, but the positives of meal planning overwhelmingly outweigh the negatives. If you are interested in meal planning but don't know where to start or feel overwhelmed - I can help! I am a registered dietitian specializing in meal planning and I would be happy to give you the knowledge and tools you will need to be a successful meal planner. Check out our website: sceniccitynutrition.com to learn more about our qualifications and services.
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