“If you fail to plan, you are planning to fail!”
Benjamin Franklin
A few tips to get started with meal planning & prepping!
Are you new to the concept of meal planning & prepping? Do you have lots of questions or have no idea where to even begin? Or have you tried it a time or two & it felt overwhelming to you? Well, it doesn't have to be an all day, overwhelming, daunting task that you dread. It really can be easy & quick, especially if you keep it simple and focus on the basics!
Here are a few tips to help you to get started!
Tip #1 - Create a general meal plan
Instead of specifying exactly what day you are going to eat which food/meal, perhaps just list out a few meals that you can throw together from your prepped items.
For example: Meal 1 - shrimp, sweet potatoes, asparagus
Meal 2 - chicken, brown rice, brussel sprouts
Meal 3 - shrimp, quinoa, broccoli
This gives you the flexibility to mix & match as you go throughout the week.
Tip #2 - Make a list & hit the grocery store
Having a list makes grocery shopping so much easier. This helps with sticking to the plan & reduces impulse purchases. It’s also helpful to eat before you go so that you are not tempted to buy all the things just because you are hungry. Lastly, try to shop the perimeter of the store to stay focused on whole foods & reduce the processed options.
Tip #3 - Keep it simple
It doesn't have to look like a Pinterest post in matching containers that stack perfectly in your fridge. It doesn’t have to be “Insta-worthy” or look like a magazine photo-shoot. You can start by making larger batches of your staples & serve out of those as needed throughout the week. This also gives you the flexibility to mix & match as you go throughout the week.
Tip #4 - Start with the proteins
You can grill, bake, sauté or slow cook a few of your favorite lean meats like chicken, shrimp, ground beef, pork, etc. I also like to hard boil eggs to have on hand as a quick protein to snack on or add to salads.
Tip #5 - Prepare side dishes
To save time during the week, make side dishes that that have a longer cook time, in advance. Make up a batch of brown rice, wild rice, quinoa or another whole grain you enjoy.
Tip #6 - Wash/chop veggies & fruits
Wash & chop the veggies & fruits that you'll be using throughout the week. You can also bag up nuts, seeds & other snacks for easy grab & go while your other items are cooking.
Tip #7 - Stock your freezer
There are so many steamable veggie options these days, especially my favorite, riced cauliflower. These are great to have in a crunch when you don't have fresh produce or time to prepare it! Be sure to look at the nutrition label & ingredients list. Some of these items have added sauces, butter or unnecessary ingredients.
Lunch and dinner just got easier!
Now at each meal you can easily throw a salad together or put your veggies in the air fryer to marry with everything else that is already prepared in the fridge! You can toss it all together in a skillet or even use your microwave. I like to add different kinds of salsa or fresh pico de gallo for added flavor. This all makes for a quick dinner & easy clean up in the middle of a busy week!
Lastly, Keep Trying!
There are many ways to plan & prep your meals. Try a few didn’t concepts & see which one works best for you & your family. The more you do it, the faster it will become and the less daunting it will feel. It will also become a great habit that helps with true lifestyle change. It is one of the best habits to instill on your health & wellness journey!
Need help?
If you need help with establishing healthy habits that create true lifestyle change, I can help you! I help my clients with one-on-one coaching in nutrition, physical activity & mindset, all while holding them accountable to their goals! It works! Book a call with me now to learn more!
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