Doing the boring, basic work is probably NOT what you want to hear.
But it’s absolutely key to your long-term SUCCESS and fitness goals.
There’s nothing sexy about meal planning, BUT planning meals ahead for the week and for the family can help you save time, money, and stress while ensuring you eat balanced, delicious meals and AVOID eating out, fast food, and takeout at ALL COSTS.
So here is a 10-step-by-step guide I use with clients to help plan meals effectively:
Choose a specific day each week to plan your meals (I like Sundays). Dedicate some time to sit down and create your meal plan for the upcoming week. Please do it on a weekend or a day off, and keep it consistent.
Before planning your meals, check your pantry, fridge, and freezer to see what ingredients you already have on hand. This helps avoid buying unnecessary items and minimizes food waste.
Take into account any dietary preferences, restrictions, or goals, such as vegan, gluten-free, low-carb, or dairy-free, that you or anyone in the household has. Plan meals that align with your preferences and support your health goals.
Use a meal-planning template (I can send you one) or simply start by writing your top 3 meal ideas for the week on a calendar. You can plan to repeat breakfast and lunch a couple of times a week, and get more creative with dinner. Snacks, if needed, can be high-protein repeated daily, or focus on the main meals if that works better for you. (starting with lunches or dinners).
Aiming for variety in your meals is NOT easy, but it helps ensure you’re getting a wide range of nutrients and keeps you from getting sick or bored with eating the same thing over and over. Think about a mix of lean proteins, healthy fats, and plenty of fruits and veggies on your plate (I know, easier said than done, start with your grocery shopping list). Try adding different colours, flavours, and textures to keep your meals interesting, and work on your spice GAME. Shopping local and in season is key to fresh produce.
Consider cooking larger batches of meals (or protein) to take leftovers for the next day. This can save you time and effort later in the week. Soups, stews, chilli, BBQ, and stir fry are great options for batch cooking.
Based on your meal plan, please make a shopping list of all the ingredients you’ll need for the week so you’re not scrambling or getting stuck. Organize your list by categories (e.g., produce, dairy, proteins) to make shopping more efficient and convenient. Stick to your list to avoid impulse purchases. If you need a shopping list, please let me know.
If possible, do some meal prep in advance (like chopping, organizing, and seasoning) to streamline cooking during the week. This could involve washing and chopping veggies, marinating proteins, or cooking ahead of time to portion out meals in glass containers.
While it’s ideal to have a plan, be flexible and willing to adapt if and when things don’t go as planned. Life happens, and it’s okay to make tweaks to your meal plan as needed.
Recap at the end of the week: take a moment to review how your meals went. Did you execute? What went well? What didn’t? Do I need more support or suggestions?. Note any wins or challenges that came up and use them to adjust going forward.
It’s definitely NOT easy to plan meals for the week; however, with some practice, trial and error, being prepped, and carving out time, even if only 20-30 minutes a week, you CAN get on top of your meals and eating habits!
By following these steps, you can create a meal plan that works for you, supports your health goals, and makes mealtime easier and more enjoyable throughout the week… and of COURSE less stressful.
If you have any questions about meal prep or need additional support, please comment below, and I’d be happy to help.
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