My 5 Easy Steps to Weekly Meal Planning
Alright, folks, let’s talk about the wonders of meal planning. It’s like having a secret weapon to tackle your eating habits and overall well-being. By getting your meals and snacks in order ahead of time, you unlock a bunch of cool benefits. We’re talking better nutrition, more cash in your pocket, and a whole lot less stress. So, grab a seat and let’s dive into why meal planning is the bomb and not just some boring chore.
With that said, here are 5 reasons why you should start meal planning today! 👊
Let’s Get Healthy: The Lowdown on Nutrition
Picture this: mealtime harmony where all the good stuff—proteins, carbs, and healthy fats—play nice on your plate. Meal planning lets you be the boss and make sure you’re getting all those nutrients in check. But wait, there’s more! It also helps you keep your portions in check, so you don’t end up stuffing yourself silly. No more mindless munching, my friend. Oh, and did we mention variety? With meal planning, you can mix things up and get all those essential vitamins and minerals. It’s like a nutrition jackpot waiting to be won!
Say No to Junk: Ditching Processed Foods
You know those sneaky processed foods with their additives, preservatives, and enough sodium to make your taste buds scream? Well, meal planning is your superhero cape against those villains. When you prepare your meals at home, you’re the boss of your ingredients. Say goodbye to the bad stuff and hello to fresh, whole foods that love your body as much as you love yourself. With meal planning, you’re on the path to a whole-foods-based diet that’s a total win for your health.
Slim Down and Save Big: Time and Money Edition
We get it—you’re busy. But fear not, meal planning is here to save the day! With a solid plan in place, you can kiss those last-minute meal decisions goodbye. No more stressing about what to eat or rushing to the grocery store. It’s all under control. And guess what? Meal planning is also a master at cutting down on food waste. With a plan, you use up everything you’ve got, turning those leftovers into tasty new creations. It’s a win for your taste buds and the environment!
Now, let’s talk money. Meal planning is like having a personal financial advisor for your grocery shopping. With a plan, you can make smart choices and take advantage of sales and bulk buying. Say goodbye to those impulse buys and hello to a wallet-friendly grocery trip. It’s like being a money-saving ninja in the supermarket!
Cooking Adventures and Tasty Delights
Meal planning isn’t just about boring routines. It’s your passport to culinary adventures and tasty discoveries. With a plan in hand, you can explore new recipes and ingredients that’ll make your taste buds dance. Spice up your meals and broaden your horizons. Trust us, it’s a whole lot of fun and a great way to impress your friends and family.
Oh, and here’s the best part: meal planning is all about making it work for you. Got dietary restrictions or preferences? No problemo! You can customize your plan to fit your needs. Whether you’re going gluten-free, vegetarian, or low-sodium, meal planning has your back. It’s like having your own personal chef, ready to whip up meals that check all the boxes. Everyone’s invited to the wellness party!
Chill Out and Feel Good: Less Stress, More Happiness
Imagine a life without the daily headache of deciding what to eat. Sounds pretty sweet, right? Well, that’s the magic of meal planning. No more scrambling or decision fatigue. Your plan is like a roadmap to food bliss. Relax and enjoy the journey, knowing that your meals are sorted.
But it’s not just about the food. Meal planning is a way to show yourself some love and care. By consciously choosing your ingredients and planning your meals, you’re practicing mindfulness. Savor each bite and appreciate the nourishment you’re giving your body. It’s a reminder that food is more than just fuel—it’s a source of pleasure and well-being.
Oh, and did we mention the sense of accomplishment? With meal planning, you’re in control, and that’s empowering. You’ll feel like a culinary superstar, cooking up delicious and nutritious meals like a boss. It’s not just about the food; it’s about bringing order and productivity to your life. Take charge, my friend, and conquer the day!
The Final Scoop: Get Ready for the Meal Planning Journey
So there you have it, folks—the incredible benefits of meal planning laid out for you. It’s a game-changer for your nutrition, your wallet, and your sanity. Say goodbye to processed junk and hello to wholesome goodness. And hey, have fun with it! Get creative, try new things, and make it your own. Embrace the joy of nourishing yourself and those around you. Meal planning is your ticket to a healthier, happier you. So let’s raise our forks and dive into this awesome adventure together. Cheers to meal planning!
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!
