(Insert cricket noises here.....)
I know, who in their right mind likes meal planning?! Maybe those crazy anal retentive people who have a list for every aspect of their lives, but who has time for that? I used to be a fly by the seat of my pants kind of girl, but I truly have found that if you have a plan and a goal, you will succeed. I've seen it in my own life and in many others. I've also found that meal planning is extremely intimidating. Sitting down with a blank calendar and trying to figure out where to start is tough! Today I'm going to give you a few tips that have helped me tackle meal planning. I've also provided some links to the 2 meal planning templates that my friends and I enjoy using. I hope they help you!
1. KEEP IT SIMPLE: Don't stress about finding a recipe for every meal, each day of the week. Holy moly that would have us going crazy. If you like eggs, scramble them one morning and make an omelet the next. Like oatmeal? Make a big batch and have it 2 days in a row. Love your Shakeology? Drink it everyday for your snack. Do you enjoy fruit? Are strawberries in season? Have them as a snack every other day in the afternoon. Rather have carrots? Grab a bag and take that as a snack. Dinners can be as simple as grilled chicken with seasoning, broccoli, and an apple. The point is... DO NOT treat your meal plan like a revolving gourmet restaurant. Of course, please try new things occasionally! Pin a healthy recipe for a night you know you will have extra time and pencil it in!
2. REPEAT MAIN INGREDIENTS: If you plan it right, you can make a batch of your main ingredient for one night's dinner and then use the rest for the next day’s lunch. For example, we will have meatballs and spaghetti tonight but I'll make extra so we can have meatball "subs" tomorrow. I'm planning on BBQ Chicken wraps one night, and then using it again for a BBQ Chicken salad the next day for lunch. This makes planning and prepping faster. Or better yet, grill or bake several pounds of chicken with a multipurpose seasoning and use it for 3 different meals throughout the week!
3. PLAN AHEAD... BUT NOT TOO FAR AHEAD: 9 out of 10 times you'll need to make a mid or end of the week grocery run. For me that is either Wednesday or Thursday. I leave my plan "flexible" Friday through Sunday, because we may have leftovers that can be used or something may get planned and we won't be around on the weekend to eat it.. Instead of stressing about the food that might go to waste, don't plan those days until you need to. I do allot my containers for each of my unplanned meals. That way when faced with deciding what to eat at a restaurant or family member's house, I at least can keep myself in check!
4. BE FLEXIBLE: For me, I aim to follow my plan 90% of the time. Let's face it, things come up and we need to have the flexibility to make changes. But here is the kicker, if you stray from the plan, DO NOT feel guilty about it for days. Just jump back on track at the next meal and/or day. Guilt is an ugly emotion and it can rip your diet and healthy lifestyle to shreds if you let it!
When I sit down to plan my meals for the week, I find it easiest to start with my dinners. Next I tackle leftover lunches. Then I check my schedule and jot in my shakeology. Finally I fill in the breakfast, snack, and lunch slots that are left. If trying to plan a whole week is just too challenging, start with the next 2-3 days only!
Another Style of Meal Planning Template
Ok, your meal plan is complete? Now what? Grocery shopping of course!! First, write down the ingredients you need to actually cook and/or prepare all of your meals and snacks. Next go through your pantry and cross of the things you already have. Now you have your list. Here's my top tips for hitting the grocery store.
1. STICK TO WHAT YOU NEED, NOT WHAT YOU WANT: One of the BIGGEST traps when executing your plan is straying from your list while shopping at the grocery store. Most stores are going to set you up for failure by putting delicious treats up in the front, processed foods packed in every aisle, and candy at the checkout so it can stare you down while you are waiting for the cashier to hurry up! Go in knowing exactly what you need, and leave with ONLY THAT! It's too easy to be derailed throughout the week when you have food in the house that is NOT aligned with your goals. Don't even bring it in the house!!!
2. THINK OUTSIDE OF THE BOX: Did you know that the path you follow in the grocery store will greatly impact your ability to stay on track with your on your nutrition goals? It sure does! Rule of thumb, NEVER go inside the box unless you have to. Stick to the edges of the store and you'll stick to your healthy eating plan! 95% of all processed foods are located IN the aisles and 9 out of 10 times, you don't need anything in there so stick to your perimeter and you'll be golden!
3. DON'T GO SHOPPING IF YOU ARE HUNGRY! This needs no explanation. Just don't do it. I like to take my shakeology with me when I’m shopping. Curbs my sweet tooth and helps me resist the candy aisle!
Ok, your meal plan is complete? Now what? Grocery shopping of course!! First, write down the ingredients you need to actually cook and/or prepare all of your meals and snacks. Next go through your pantry and cross of the things you already have. Now you have your list. Here's my top tips for hitting the grocery store.
1. STICK TO WHAT YOU NEED, NOT WHAT YOU WANT: One of the BIGGEST traps when executing your plan is straying from your list while shopping at the grocery store. Most stores are going to set you up for failure by putting delicious treats up in the front, processed foods packed in every aisle, and candy at the checkout so it can stare you down while you are waiting for the cashier to hurry up! Go in knowing exactly what you need, and leave with ONLY THAT! It's too easy to be derailed throughout the week when you have food in the house that is NOT aligned with your goals. Don't even bring it in the house!!!
2. THINK OUTSIDE OF THE BOX: Did you know that the path you follow in the grocery store will greatly impact your ability to stay on track with your on your nutrition goals? It sure does! Rule of thumb, NEVER go inside the box unless you have to. Stick to the edges of the store and you'll stick to your healthy eating plan! 95% of all processed foods are located IN the aisles and 9 out of 10 times, you don't need anything in there so stick to your perimeter and you'll be golden!
3. DON'T GO SHOPPING IF YOU ARE HUNGRY! This needs no explanation. Just don't do it. I like to take my shakeology with me when I’m shopping. Curbs my sweet tooth and helps me resist the candy aisle!
Thanks for checking out my meal planning tips! If you have questions or want more information about BEACHBODY products, email me here
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