Meal Planning: 5 Tips for Success
Sister…
Have you been feeling like there is just not enough time to cook? I totally get it. Life gets busy, and getting a healthy meal on the table for you and your family can be a challenge. Having a meal plan in place can help with this.
I am so happy to welcome my dear friend and colleague Chelsea LaBlanc as the guest blogger here to help us make meal planning a breeze!
Meal planning is the #1 request I get all the time to help people sustain eating on a healthy path so I thought what better way then to have an expert meal planner and Registered Dietitian share her healthy haven wisdom with us!
Welcome Chelsea and thank for sharing 5 tips on how to plan meals + a free meal plan that will help you get a head start on the week and make life easier!
The Benefits of Meal Planning:
Eat Healthier:
Cooking meals at home is a great way to reduce added salt, sugar, and preservatives that are often found in many of our restaurant and convenience-type foods. It also helps with portion control. Having healthy meals planned and prepped for the week can help you include a variety of nutrient rich foods that will leave you feeling your best.
Save Money:
Having a grocery list will help you avoid impulse purchases that can add up. Meal planning will help you cook more at home and pass up takeout or other more expensive options on busy days.
Save Time:
You might think that meal planning would take more time, but the opposite is true. Meal planning can help you save time when grocery shopping because you know exactly what you're buying. Planning your weekly meals also gives you a chance to look at your schedule and decide what kind of meals will fit the time and energy you have for cooking each day. Kids have a game, and you have a late meeting? No problem! Having leftovers planned for that day or something simple like a bag of salad with rotisserie chicken in the fridge can be an easy option.
Reduce Food Waste:
Do you find yourself throwing away spoiled produce? With meal planning, every food has a purpose. You go to the grocery store with a list and know how you plan to use the items that you purchase. It can also help eliminate needless shopping trips by utilizing what's already on hand.
01. Pick a day
Choose one day of the week to work on your weekly meal plan. Make this a part of your weekly schedule, so it becomes a part of your routine. Use this time to review your schedule for the week and note the days you have more time to cook and less time to cook.
02. Check your Fridge, Freezer, and Pantry
Before making your grocery list and heading to the store, take a peek in your fridge, freezer, and pantry. Knowing what food is in the house can greatly cut down on food waste and save you money. I like to do a quick google or Pinterest recipe search with the items that I need to use up.
03. Pick a Theme
You don't have to use this every night, but having a weekly theme can help to eliminate the "decision paralysis" often associated with meal planning. Some fun ideas could be Meatless Mondays, Taco Tuesdays, Crock Pot Wednesdays, Sheet Pan Thursdays, Friday "Favorites" (each week, one member of the family picks a "favorite" meal they would like), Leftover Saturdays, and Soup Sundays. Be sure to write down your family's favorite meals so that that way you can refer back to them when needing dinner inspiration.
04. Make your list
Write out what breakfast, lunch, dinner, and snacks you plan to enjoy each week. After checking your fridge, freezer, and pantry, make a grocery list. This will help ensure you get the food you need from the store, but will also help keep you focused and avoid impulse purchases. Some grocery stores have online ordering and pick-up/ delivery options. This could be a great service to take advantage of when strapped for time
05. Be Flexible
Life can get pretty crazy. We've all had those weeks that just don't seem to go to plan. Give yourself some grace and do your best. Plan for a couple of "lazy nights." Maybe you enjoy leftovers or order a pizza and pair it with a simple side salad. When building your meals for the week, make sure to include a variety of meals (slow cooker, 30-minute meals, leftovers, etc.), so if something gets a little wonky, you're able to move the meals around.
Meal Planning can seem daunting, but it doesn't have to be complicated. Start slow and plan out a few meals or maybe some snacks for the week. This will help you build confidence as you are starting out, and eventually, you'll learn what planning strategies work best for you and your family.
And if you're looking for a little inspiration to get started, click here to download my Quick and Healthy 5-Day Meal Plan for 2. This weekly meal plan includes delicious, budget-friendly recipes ready in under 30 minutes, along with an itemized grocery list!
Happy Meal Planning!
Chelsea LaBlanc RDN, LDN
Thank you for landing here and I would love for you to come back soon sister!