I get it, the idea of meal planning sounds completely overwhelming and the thought of it makes you want to throw in the towel and just quit! I totally get it, years ago I used to try to lose weight and just try to wing it on the nutrition, only to workout everyday and get no results. Nutrition is everything! And it doesn’t have to be an overwhelming task, do it how it best suits you. But I promise you once its done it makes life so much easier!!
It is so important to make sure that you have a plan in place. Remember, the key to your success is 80% diet, 20% exercise. You can’t out exercise a bad diet! Put pen to paper and sketch out a meal plan or use the free one here.
Meal planning does take some time, but that 15-20 minutes to make a plan for the week is SO WORTH IT! FYI- the first one you do will take a bit more time…just a heads up!
If I come across recipes for the week I like to save them or you could pin them to your Pinterest board to refer to later when making you meal plan.
Meal planning can eliminate the stress of finding something to eat after a long day of work or running around with the kids and you will be less likely to make poor “last minute” food choices, which leads to eating more calories and feeling guilty for this decision later.
So how do we meal plan?
** First, have a meal plan template available to sketch out all your meals.(available here for you)
Sit down and write down your meal ideas for the week. Who else hates the question every night, WHAT DO YOU WANT FOR DINNER? This eliminates this!! I always start with the hardest meal and work backwards. For me, that’s dinner.
(The blank plan I provided is adapted to the portion fix program, Whether you used the portion fix program or not you can still use this template to make your meal plan for the week!!)
Some may not think meal planning is important but from my experience having a plan of what I am going to eat, keeps me on track and I am less likely to make unhealthy choices.
I may not stick to it 100%, I may to have the exact thing that I write down for any given meal but it still keeps me on track. For example, I may plan for a chicken salad on Thursday but by Thursday plans change and I don’t’ want a salad, but I still stay with in the range of what I should have for that meal. Make sense?
Also by having a meal plan it ensures that I am eating enough, often times many of us don’t eat enough throughout the day, which cause our metabolism to not work at its best and then we are starving my dinner and get home and binge.
**Second, make a grocery list of the foods you need so you can stick to your meal plan. The trick…you are ONLY going to buy the foods on your list. If you have extra food in the house, you’re more likely to eat that and make unhealthy decisions (clear throat, Oreos, donuts, clear throat). And for the love, don’t go to the grocery store hungry! You will be more apt to throw junk in your cart. Guilty. I’m sure we all are. But we are going to change this right now.
And when it comes to prepping foods ahead of time, everyone does it differently, and I think this is a personal thing. I personally don’t prep all my meals ahead of time, I get bored with the same thing over and over so this doesn’t work for me. But if your someone who wants all the work done, and you don’t want to think about it again, then prepping ahead is a good thing. Or if you are someone who needs a stricter plan in order to stay on track to reach your weight loss goals then prepping your meals ahead would be better for you. Make sense?
You don’t have to do every aspect of meal prepping in one day. Spend 10 minutes or so sometime during the week making a grocery list (hint: do this while you’re not starving or craving junk!). While you’re making dinner or lunch, cook a few easy things in bulk. Cook a bunch of chicken, chop up and put your fruits & veggies front and center, cook some quinoa or rice, whatever YOU normally eat or would like to start eating more consistently. Everyone is so unique, I don’t want to tell you exactly what to cook, but just choose a few healthy things to have READY throughout the week so that you’re not tempted to run through fast food or grab a pizza. Healthy, fit people don’t just magically stay on track – they plan to.
** so the moral of my post is that if you want to Succeed at anything, you have to have a plan.
** Do you need more help with meal planning? Are you overwhelmed with the idea of what to eat and when to eat? Then my support & accountability groups would be the perfect fit for you!! My next group starts on May 22nd!!
Limited spots available ~~ contact me to claim yours!! JOIN HERE
Here are some great blogs to help you with meal planning & prepping: