Meal planning - a game changer for your health and your wallet!
I’ve meal planned since having kids, it’s something I fell into when I went back to work after my maternity leave, and it’s evolved into being part of my routine. With the multitude of dietary requirements my family seem to have, it can be a real lifesaver! When I’m working towards an event like a marathon, I add extras for myself to the plan to make sure that I met all the nutrients needed to sustain my training.
Ultimately, meal planning has many benefits:
✅ Nutrition - it helps limit impulsive food choices when you’re tired after a long day at work, short on time and hungry. You shop with a list which means you’re more likely to pick up nutrient dense food.
✅ It saves you time - no more “what’s for dinner?” conversations. For parents of teenagers who ask about dinner immediately after school, having a plan reduces the chance of unhealthy snacking before dinner and minimises the temptation to opt for a takeaway or quick, less nutritious options.
✅ Saves money - Only buy what you need for your planned meals. You’ve taken the time to make a list, stick to it and don’t chuck any extras into your trolley!
✅ Food waste - you use what you buy. By the time the end of the week comes, you’ve eaten all the fresh produce and you’re less likely to find a decaying cucumber at the back of the fridge. Let’s face it, we’ve all been there!
Snacks matter too - especially for weight loss. Plan them. Portion them. It’s important to plan your snacks, because that will stop you reaching for ultra processed foods, crisps and biscuits or adding a pastry to your coffee order. An easy and nutritious snack option is to include apples and a nut butter of your choice in your weekly shop. Slicing an apple and pairing it with nut butter provides a balanced snack, rich in carbohydrates, healthy fats, protein, fibre and vitamin C, with minimal effort.
As you already know, I’m a big believer in not over complicating meals, we’re all too busy to spend hours in the kitchen, so for me it’s all about quick, easy and nutritious meals. Don’t be overly ambitious with your meal plan, think about the ingredients you already have to hand and the type of food you want to eat and make sure your plan also includes some cross over meals. One of my go to cross overs is sweet potatoes and chickpeas. I’ll roast a big tray of these with spices and garlic and use them for several meals during the week. Add them to a curry, use them as the basis of a salad and spice them up in a wrap with your protein of choice (I opt for chicken or tofu) later in the week. That’s 3 meals covered, using the same core ingredients. You can do the same with a big tray of roasted vegetables.
If the concept of meal planning for an entire week seems daunting, begin with just a couple of meals or even just your breakfast for the week. As I’ve said before, I’m about quick and easy food and it’s really important not to be overly ambitious as that won’t be sustainable. Start with small changes and they’ll become habit, then you can add to them as your confidence grows. My overall message will always be that we’re looking at making changes for life, so let’s take it slow and make it work.
I have a meal planner in the resources section of the website that you can print and stick to your fridge. With space for breakfast, lunch, dinner and snacks as well as a shopping list, it’ll help you plan your meals quickly. At the weekend, spend an hour or so planning, write a shopping list and you’ve done all the hard work! Think how much easier next week will be!
Plan once. Eat better all week. Save time, money, and limit your food waste. Let me know how you get on and if you want ideas for meal prepping, just get in touch.