My 5 Easy Steps to Weekly Meal Planning
Have you ever wondered how small nutrition mistakes can throw a wrench in your health goals? Well, you’re in for a treat because we’re about to take a fun and entertaining look at some common blunders people make when it comes to nutrition. Get ready to laugh, learn, and make better choices on your path to a healthier lifestyle.
Not Allowing “Bad” Foods
Let’s talk about moderation, my friend. We all strive for perfection in our diets, but guess what? Nobody’s perfect, and that’s okay! Don’t be afraid to embrace all foods for the sake of your sanity. Indulge in that slice of pizza or that decadent dessert once in a while. Life’s too short to say no to deliciousness.
Falling for Fad Diets
Ah, the allure of quick fixes! They promise you the world, but most of the time, they deliver disappointment. Remember the cabbage soup diet? Yeah, that one had us living in a cabbage-induced fog. And what about the cookie diet? The idea of losing weight while munching on cookies sounds tempting, but let’s face it, it’s too good to be true. Time to bid those fad diets farewell.
Overlooking Portion Control
Who can resist the all-you-can-eat buffet challenge? It’s like a battleground where we pile our plates to the sky. But here’s the thing: portion control is like having a secret superhero on your side. Learning to listen to your body’s signals and knowing when to say “enough” can save you from those dreaded elastic waistbands. Trust me, your stomach will thank you.
Skipping Breakfast
Mornings can be a chaotic race against time, and breakfast often becomes the casualty. But let me tell you a little secret: skipping breakfast means missing out on some amazing benefits. Giving your body the energy it needs and assists in preventing overeating throughout the rest of the day.
Neglecting Hydration
Water, my friend, is the unsung hero of hydration. It often gets overshadowed by its sugary and colorful counterparts, leaving our bodies thirsty for a simple gulp of the good stuff. Let’s dive into the captivating world of quenching your thirst beyond the realm of sugary beverages. And remember, dehydration is no joke – think desert tumbleweed rolling across your health.
Demonizing Fats
Let’s unveil the truth behind the fat phobia that has haunted us for years. Not all fats are created equal, my friend. There are healthy fats, not-so-healthy fats, and everything in between. It’s time to embrace healthy fats with open arms (and mouths). Say goodbye to those fat-free cardboard snacks and hello to the deliciousness that’s actually good for you.
Dismissing Fiber’s Role
Picture fiber as the unsung hero of digestion, quietly doing its job without much recognition. But oh boy, does it deserve some applause! From keeping you full to keeping your gut happy, fiber is a true champ. So, let’s give it the appreciation it deserves and discover the not-so-boring world of this nutrient powerhouse.
Relying on Supplements
In a world of magic pills and quick fixes, believing that a tiny capsule can solve all our nutritional woes is tempting. But let’s get real, my friend. There’s no substitute for a well-rounded diet. Yes, they can provide potential benefits but we need to remind ourselves that they’re not miracle workers.
Neglecting Veggies and Fruits
Let’s add a splash of color to your plate, shall we? Veggies and fruits are the superheroes of nutrition, packed with vitamins and minerals that make your body do a happy dance. But hey, we get it, sometimes they get pushed aside in favor of less nutritious options. It’s time to confess our veggie phobia and embark on a fruity path to health and happiness.
Not Meal Planning
Welcome to the chaotic dance in the kitchen, where mealtime decisions often resemble a disorganized game of chance. But fret not, my friend, because a well-planned meal is a game-changer. Meal planning has so many benefits, from saving time and money to fostering healthier eating habits. Get ready to become a meal-planning maestro and savor the rewards.
And there you have it, my friend! Keeping these 10 tips top of mind can help you in your quest for health. Remember, it’s all about embracing a balanced and mindful approach to nutrition. Let’s celebrate progress rather than chasing unattainable perfection. With newfound wisdom, you’re now equipped to make wiser choices and savor the delights of a healthy and vibrant life. Cheers to your nourished journey!
Meal planning doesn’t have to be hard. With just 5 easy steps, see how I plan and execute my meals for the week.
I’m going to share with you the exact process I use every week to plan and execute my meals.
Step 1: Look at your Week
The first thing we need to do is take a look at our weekly calendar. Are there any days where you will be eating out? Are there days where you need something super quick because of an evening activity? Are there days where packing leftovers into your lunch would be beneficial? Remember, when you are first starting out, you don’t have to try and conquer 7 days’ worth of meals. Start small. Maybe one or two days, and then build up from there.
BONUS TIP: I always leave one or two days where I will use up any leftovers that I have. This helps me make sure that I am not wasting any food. Also, when looking at your week, pick one day as your planning and grocery shopping day, and another day as your prep day. Some people find it successful to do this all in one day, but for me, I find it easier to break it up into 2 chunks. Do what works best for you!
Step 2: Choose your Meals
Decide on a place you will store recipes. Whether these be physical recipes cut out of magazines, or written out by hand. Or digital copies saved from a website or typed out on your computer. Either way, have one place that is your go-to. Start with 3-5 that you are comfortable with. In order to get comfortable and effective in the kitchen, you need practice. Repeating some of the same recipes will help with this. When you are comfortable, start with introducing one or two new ones each week. Now that you have decided which meals you are going to have for the week, start plugging them into the days you will have them. Keep in mind, that leftovers are your friends. Are there certain meals that you can make a double batch and have the leftovers on another day? Look at meals with similar ingredients. Do you have salmon and broccoli down for dinner one night? Is there another recipe that includes broccoli and you can make it another night? Minimizing the number of ingredients is going to help with not getting overwhelmed and will cut down the time it takes you to go shopping.
Step 3: Grocery Shopping
Go through your meal plan and make a list of all of the ingredients you will need. Have a look at what you already have on hand. Take inventory of your pantry, freezer, and fridge. Are there ingredients that you already have that you can use? Once you exclude the items you have already, make a list of the items you will need to purchase.
BONUS TIP: Organize your list according to where you find the items in the store. For example, group all of your fruits and veggies together. Then group all of your meats together. This will save you time having to scroll through your list as you walk down each aisle. It will also prevent you from forgetting anything. Really strapped for time? Use an online/pick-up option. Since the pandemic, most grocery stores allow you to place an order online, select a pick up time, and be able to pick up your groceries without even having to walk into the store. If you are choosing to go in and shop the traditional way, make
sure NOT to do this on an empty stomach. This is the best way to make sure you aren’t buying additional foods you don’t need or quick snack options to eat on the car ride home.
Step 4: Prep Time!
Time to get out the pen and paper. Go through each recipe and write out what you can do ahead of time to eliminate the length of time it will take the night you are making your meal. Some people, they like cooking all of their meals and then just reheating them each day. If this is easiest for you then do your thing! For me, I like to prepare as much as possible without actually completing my meal. For proteins, this could include cutting them into my desired sizes and putting them in containers with marinades. For vegetables, this is all of my chopping. I also like to blanche my vegetables. This is where you cook them for a couple of minutes in boiling water and then immediately transfer them to an ice water bath. What this does is allow the vegetables to cook through to the center. This way when you are ready to make your meal, your vegetables simply need to be roasted or sauteed, allowing for caramelization on the outside to occur, without having to wait until the centers are cooked. Blanching ahead of time not only cuts down on your cooking time during the week but also ensures even cooking. Nobody wants charred vegetables that are raw on the inside. Lastly, for any of your green vegetables, blanching preserves their bright green color. For starches, making your rice or quinoa during your prep means you simply have to reheat it at mealtime.
Step 5: Mealtime Execution
Now we get to the easiest step of all – making your meal. Since all of the “work” has already been done, all you have to do is basically put your meal together. Cook-off your protein. Finish off your vegetables. Reheat your starch. VOILA! Let’s Eat!
Plan your work, and work your plan!
The best way to be successful in the kitchen is to have a plan and then execute what is on your plan. The more practice you get, the quicker you will be able to do this. At first, it might seem daunting, but practice makes perfect. Take the extra time on your prep days to make sure everything is ready to go, which means that during the week, you aren’t spending hours making a meal, especially after a long day at the office!
