Meal Planning: How To Set Yourself Up for Success
One of the biggest habits to build to be consistent with cooking at home more, eating more fruits/vegetables, increasing fiber intake, or whatever your nutrition goals may be: meal planning! I spend a lot of time discussing meal planning with the people I work with because it is one of the best ways to increase consistency with eating healthy, balanced meals. Think about it: lack of planning = grabbing the easiest option. The easiest option might not be the most nutrient dense. It can be easy to be stuck in the loop of busyness and not prioritizing balanced meals. It can seem daunting, but meal planning does not have to take up a ton of your time. Here are some helpful tips:
Set aside time each week to plan ahead.
This doesn’t have to be a huge time commitment! Look at what you have in the pantry, fridge, and freezer. Decide if you can use any of those ingredients in your meals for the week and start looking at recipes. Set a time during the week or right before going grocery shopping to decide what ingredients you need.
Plan meals that are satisfying.
Aim for 3 food groups at each meal. Having a protein, grain, and fruit or vegetable creates a balanced, satisfying meal. Bonus points if you can add healthy fats or dairy! Having multiple food groups at meals helps increase the likelihood you are getting a variety of nutrients, and these meals are more satisfying. If applicable, ask your family to pick out some meals for the week, too.
Plan out snacks to fill nutritional gaps.
Planning snacks to have a fruit, vegetable, and/or quality protein source you might be missing at your meals is a great way to ensure you are getting the nutrients you need. Just like having balanced meals keeps you feeling full and satisfied, having 2 food groups at a snack also helps fuel your day.
Plan for leftovers and eating at restaurants.
It is unrealistic for most people to expect all meals will be prepared at home. Plan out the meals you will be eating at restaurants. And planning for meals to have leftovers can help save time on busy days!
Use apps or blogs to find recipes.
Have a list of go-to recipes you like and make on a regular basis. Try to incorporate 1 new recipe at a time, rather than making multiple new recipes in one week. Searching for recipes on the internet can be daunting, but having some go-to apps and blogs can help. Here are some I like to recommend:
Apps: Paprika, Mealime, MealBoard
Blogs: The Real Food Dietitians, Love & Lemons, Defined Dish, Budget Bytes
If you need help with meal planning or want personalized tips for you and your family, reach out to us at Lemond Nutrition!