My 5 Easy Steps to Weekly Meal Planning

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Mary

Welcome to the delicious world of intuitive eating, where diets are so last season! In this blog post, we’ll dive into the definition of intuitive eating and explore its origins. Say goodbye to restrictive meal plans and hello to a healthier relationship with food. But first, let’s take a quick detour into the chaotic world of diet culture and its impact on individuals. Get ready to embrace your intuition and discover a whole new way of nourishing your body and soul. Ready? Let’s dig in!

What is intuitive eating? Well, it’s not about eating with your eyes closed and hoping for the best. It’s a whole new approach to food that focuses on listening to your body and trusting its cues. In this blog post, we’ll dive into the principles of intuitive eating, the importance of hunger and fullness cues, and the role of satisfaction and pleasure in this deliciously mindful practice. 👊

Understanding the principles of intuitive eating

Intuitive eating is all about ditching the diet mentality and embracing a more holistic approach to food. Instead of counting calories or restricting certain food groups, intuitive eaters tune into their body’s natural wisdom to guide their eating choices. It’s like having your own personal food guru living inside you!

The principles of intuitive eating are simple, yet powerful. They encourage you to honor your hunger, respect your fullness, and make peace with food. It’s about finding joy in eating and nourishing your body without guilt or shame. So, next time you’re faced with a plate of cookies, remember that intuitive eating is all about savoring the moment and listening to what your body truly needs.

Exploring the importance of listening to your body’s hunger and fullness cues

Have you ever found yourself mindlessly munching on a bag of chips, only to realize you’re not even hungry? We’ve all been there. But with intuitive eating, you become more attuned to your body’s hunger and fullness cues.

Hunger is not the enemy. It’s your body’s way of telling you it needs fuel. Intuitive eating encourages you to honor your hunger by eating when you’re truly hungry, not just because it’s “lunchtime” or because you’re bored. By listening to your body’s hunger cues, you can nourish yourself in a way that feels satisfying and balanced.

On the flip side, intuitive eating also emphasizes the importance of recognizing when you’re full. It’s about eating until you’re satisfied, not until you’re stuffed like a Thanksgiving turkey. This mindful approach allows you to truly enjoy your food and avoid that post-meal food coma.

Discussing the role of satisfaction and pleasure in intuitive eating

Intuitive eating is not about deprivation or punishment. It’s about finding satisfaction and pleasure in the food you eat. Yes, that means you can still enjoy that slice of chocolate cake without feeling guilty!

When you allow yourself to savor and enjoy your food, you’re more likely to feel satisfied both physically and emotionally. It’s about nourishing your body with foods that you truly enjoy, rather than following strict rules or restrictions. So, if you’re craving a bowl of creamy pasta or a juicy burger, go ahead and indulge (in moderation, of course).

Remember, intuitive eating is a journey, not a destination. It’s about cultivating a healthy relationship with food and your body. So, embrace the principles, listen to your body’s cues, and find joy in every delicious bite. Happy eating, my fellow food enthusiasts!

In conclusion, intuitive eating is a refreshing and mindful approach to food that encourages you to listen to your body’s cues, honor your hunger and fullness, and find satisfaction and pleasure in every bite. So, let go of the diet mentality and embrace a more intuitive way of eating. Your body will thank you.

Is Intuative Eating Beneficial?

Intuitive eating, a concept that has gained popularity in recent years, is all about listening to your body and eating in a way that feels right for you. But is this approach to food really beneficial? Let’s delve into the potential physical health benefits, the positive impact on mental and emotional well-being, and the potential for a healthier relationship with food and body image.

When it comes to physical health, intuitive eating can have some surprising benefits. By tuning in to your body’s hunger and fullness cues, you’re more likely to eat when you’re truly hungry and stop when you’re satisfied. This can help prevent overeating and promote a healthier weight. Plus, by focusing on nourishing your body with wholesome foods, you may find yourself naturally gravitating towards a more balanced and nutritious diet.

But intuitive eating isn’t just about physical health. It also has a profound impact on mental and emotional well-being. By giving yourself permission to eat all foods without guilt or restriction, you can break free from the cycle of dieting and food obsession. This can lead to a greater sense of freedom, self-acceptance, and improved body image.

Perhaps one of the most significant benefits of intuitive eating is the potential for a healthier relationship with food and body image. By rejecting the diet mentality and embracing self-care, you can learn to trust your body’s wisdom and make choices that truly nourish you. This can help foster a positive and balanced relationship with food,

Are you tired of restrictive diets and constantly counting calories? Do you want to break free from the cycle of guilt and shame associated with food? If so, it’s time to embrace intuitive eating. In this blog post, we’ll explore how you can get started on your journey towards a healthier relationship with food and your body.

Identifying and challenging diet culture beliefs

The first step in practicing intuitive eating is to identify and challenge the beliefs ingrained in diet culture. Let’s face it, we’ve all been bombarded with messages telling us what we should and shouldn’t eat. But here’s the thing – your body knows best. It’s time to ditch the rules and listen to your intuition.

Start by questioning the diet culture beliefs that have been holding you back. Ask yourself why you feel the need to restrict certain foods or follow a specific eating plan. Remember, there is no one-size-fits-all approach to nutrition. Your body is unique, and it deserves to be nourished in a way that feels good to you.

Learning to trust your body and its signals

Intuitive eating is all about learning to trust your body and its signals. This means tuning in to your hunger and fullness cues, and eating when you’re hungry and stopping when you’re satisfied. It may sound simple, but in a world obsessed with diets and weight loss, it can be challenging.

Start by paying attention to how your body feels before, during, and after meals. Notice any physical sensations or emotions that arise. Are you eating because you’re truly hungry, or are you eating out of boredom or emotional distress? By becoming more aware of these signals, you can make choices that truly nourish your body.

Seeking support and resources for guidance on the intuitive eating journey

Embarking on the intuitive eating journey can be overwhelming, but you don’t have to do it alone. Seek support from friends, family, or a registered dietitian who specializes in intuitive eating. Surround yourself with people who understand and respect your decision to prioritize your health and well-being over societal expectations.

Additionally, there are plenty of resources available to guide you on your journey. Books like “Intuitive Eating” by Evelyn Tribole and Elyse Resch provide valuable insights and practical tips. Online communities and podcasts dedicated to intuitive eating can also offer support and inspiration.

Practicing intuitive eating is a liberating and empowering choice. By challenging diet culture beliefs, learning to trust your body, and seeking support and resources, you can embark on a journey towards a healthier relationship with food and yourself. Remember, you deserve to nourish your body in a way that feels good to you. So go ahead, trust your intuition and start your intuitive eating journey today.


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!

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