Do you need to do better with meal planning, or simply get started with it? Enjoy these helpful tips from Dietitian Becca and let us know where you struggle! —Dina
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Regardless of your personal nutrition habits, preferences, or health goals related to food, we all must eat to survive.
And unless you are following an uncommon feeding schedule for one reason or another, the human body is primed for feeding about every 3-4 hours during waking hours. For most of us, that boils down to 3-5 meals and/or snacks each and every day. For a food lover like me, how exciting!
But I recognize that eating and certainly meal planning and preparation can feel daunting on many fronts. It takes time and money to eat, and there is no shortage of competing interests for these resources.
We’re much more likely to choose a nutritionally diverse, higher quality selection of foods when we plan.
It makes sense – think of how easy it is to order takeout if you don’t have an easy dinner prepped and ready, or how picking up a pastry with coffee on your way to work is a near-guarantee if you don’t have a grab-n-go option waiting for you as you hurry out the door. Now, life happens, and options for convenience can save the day, but they add up and are better used as a back-up to your plan rather than as the plan itself.
It all starts with writing out your plan. Consider the upcoming week’s obligations and schedule constraints. Note who you are feeding, and any food restrictions or preferences you need to account for. Before you decide what to make, list the following:
Number of meals and snacks needed for the week. This considers factors like family commitments in the evening, work lunches, travel, social events, and the many other factors that influence how many meals we actually need to be responsible for each week.
Next, account for the foods you already have on hand. Spinach about to go bad? Potatoes beginning to sprout? Plan to use these foods first to avoid waste.
Other – here is where you can check for sales, review your bookmarked recipes on social media or wherever you go for meal inspiration, and start forming a plan.
Once you have your ideas for the week, make a grocery list.
For some of us, this may seem oversimplified. For others, it is too rigid. Meal planning takes practice, so don’t give up! With dedication and consistency, you’ll find a process that works for you and all the mouths you feed.
Here are a couple of pro tips to set you up for success:
Tip #1: Add 10%. It’s not about the percentage, but the idea that we typically end up needing more than we anticipate. You’ll thank yourself if you add a couple of extra snacks to have on hand to help bridge the gaps between meals or satisfy a sweet tooth.
Tip #2: Make in bulk whenever possible. Especially if you are new to meal prep, keep in mind that simple is sustainable and selecting dishes that can be enjoyed over multiple meals saves valuable time and energy. This can be particularly helpful for work/school lunches – you can rotate a monthly menu and plan for 1-2 main dishes each week with some variety on the side like fruit and snacks.
Tip #3: Socialize it. This may look like enjoying a cup of coffee with a significant other on a weekend morning as you discuss the week ahead, which can be a time for connection and serve the purpose of aligning schedules including what makes sense for your meals this week. This could also involve kids by having a fishbowl that each person pulls from to determine either a meal or a key ingredient for the week, or engaging kids in each step of the process for a designated meal (decide on meal, list ingredients needed, shop, and/or help prepare).
Be on the watch for future newsletters that highlight recipes to make your meal prep dreams come true!
-Becca
Reach out to Becca