What is meal planning and why do it? Meal planning is thinking once about what meals you need for the week instead of fretting about it daily. Prep is done ahead of time so the meals can come together quickly and stress-free in real time. This method takes the guesswork out, allowing you to have nourishing and healthy foods ready to go. It can also be budget-friendly as you will plan exactly what groceries you need and you won’t be aimlessly wandering around the supermarket aisles picking items up that you probably don’t need. In addition, you won’t be resorting to last-minute fast food or take out which is unhealthy and often more expensive!
Pick Your Meals – Decide which meals (breakfast, lunch, and/or dinner) you need and how many of each for the week. For example, you may need 5 breakfasts and 5 dinners for 2 people to cover you from Monday – Friday. Depending on your schedule, you might choose to food shop and prep on Sundays.
Pick Your Recipes – Keep your holy grail recipes in rotation, but add in one or two new per week so you don’t get bored. Choose recipes that make for good leftovers so that they can be eaten later in the week, cutting down on additional recipe prep, and choose recipes that have ingredients that overlap. For example, a pot of turkey meat sauce could be used over roasted spaghetti squash one night and for a lasagna another night. Need recipe inspiration? Check out Pinterest.
Make a Grocery List and Stick to It – If you’re on a budget, being armed with a list is essential. Keep your pantry stocked with staples like healthy oils, seeds/nuts, vinegar, etc. so your shopping each week is mainly for fresh items like produce and proteins.
Keep It Simple – Sometimes the best meals are a mash-up of different items, piled into a “Nourish Bowl”! Prep a few different proteins like roasted salmon, grilled tofu, or boiled eggs, cook a batch of quinoa, roast a variety of veggies, and bake off several sweet potatoes. Store these individually in glass containers. When you need a meal, fill a bowl with a portion of each item, a couple cups of fresh greens, and some sauerkraut. Top with a quick dressing and you have a healthy, nourishing meal in under 5 minutes!
A Few Favorites for Inspiration
Smoothie Time! If you like smoothies for breakfast, prep ingredients in individual food storage bags and stick in the freezer. In the morning, grab a bag, add a liquid (water, coconut water, milk), blend up, and it’s ready to go!
Eggs for Days! For a hearty, satisfying lunch (or breakfast!), bake a frittata on prep day. Cut into individual portions and pack with a side salad in containers, and they’ll be ready to grab and go!
Healthy Snacks for Adults & Kids! Whip up a batch of muffins (use muffin liners for less mess), store in an air tight container and you’ll have a quick and healthy snack for everyone!
