Healthy Meal Planning

When rushing through a busy day, your diet may be the last thing on your mind. Maybe you grab a donut during a morning meeting, buy lunch from a vending machine, and pick up a bucket of fried chicken for dinner because you’re too tired to cook.

If you don’t have time for meal planning, think again! You’ll spend less time and money on groceries and dining out by planning what you eat in advance. You can make healthier choices when it comes to food.

Dealing with the logistics of meal planning

Let’s take a closer look at meal planning.

Schedule by the week and pick 1 day to meal prep. Design your meal plans for several days at a time. That way, you can cook in batches and make fewer trips to the supermarket. I usually plan my meals on Sunday, and I use a planner on the side of the refrigerator. This way, I know what to lay out from the freezer the day before.
Divide up your servings and have containers ready. Calculate how many calories or carbohydrates you need every day if you’re trying to lose weight. Then, you’ll know how much to eat for each meal and snack. You can also purchase portion-controlled containers to store your items. The key is to fit all of the food for one person’s meal into one container.
Shop mindfully. Focus on the perimeter of the supermarket, where you’re more likely to find fresh whole foods instead of candy and chips. Visit farmer’s markets and ethnic stores to experiment with exotic ingredients that add variety to your table. Never go to the grocery store when you are hungry.
Stock your pantry. Are exciting recipes passing you by because you’re out of garlic or pink salt? Make a list of products you want to keep on hand. A well-stocked spice cabinet will add variety and flavor to your meals without adding extra calories.
Clear away junk food. Make room for healthy fare by minimizing products high in sugar, salt, and empty calories. If you want to hold on to a few cookies, store them out of sight. I always say, if it isn’t in your house, you will not eat it. Remove the temptation.
Ask for support. Invite your family and friends on board. Shopping and preparing meals are more fun when you have company. Small children can suggest what side dishes to serve and help with kitchen tasks like tearing up salad greens or cleaning up.
Be flexible. While a meal plan is likely to make your diet more balanced, there will be days when you slip up. Maybe you didn’t lay something out in time to thaw or are missing a key ingredient. Make sure you can pivot without stress and congratulate yourself for making sound choices most of the time.

Meeting our nutritional needs with meal planning

Load up on produce. Fill at least half your plate with a good lean protein. Fill the other half with vegetables or salad and healthy carbohydrates. Most fresh or frozen produce is high in nutrients and low in calories. Be careful of the sodium content in canned vegetables, and buy fresh when convenient.
Choose healthy fats. Most adults need about 30% of their calories from fat. Good choices include olive oil, nuts, seeds, and fatty fish.
Create substitutes. Many of your dishes and recipes can be made lighter. Browse online or pick up a cookbook that will give you helpful ideas.
Carry snacks. Snacks are part of your meal plan, too. Keep a jar of natural peanut butter in the office refrigerator. Pack a cooler with yogurt and whole-grain cereal for road trips. Cut up fresh veggies at the beginning of the week and keep them readily available.
Learn to read labels. Labels provide helpful information when you know how to interpret the numbers. Check how many calories you consume and the percent daily values for minerals, vitamins, and fiber.

Whether you enjoy gourmet cooking or barely know how to operate your microwave, there’s a meal plan that will suit your lifestyle and health needs. As your new eating behaviors become automatic, you’ll find it easier to maintain a healthy weight while enjoying delicious foods.

Other time saving tips

Freeze smoothies and juices. One thing that people struggle with in the mornings is making their smoothies and juices. Making your juices and smoothies is healthier than buying processed and sugar-laden versions from the store. However, it’s hard to find the time each morning to cut up all the vegetables and fruits before blending them. Freezing these items will save minutes or hours in the morning.
Freeze soups and sauces. Did you know you can freeze most soups and sauces after making them? Another easy way to make meal prep work for your family is to freeze soups and sauces. Make extra batches and let them cool on the counter. Then freeze them so you can thaw them, heat them, and eat them later.
Chop and cut everything in advance. If you hate making salads but love eating them, chop things ahead. You can cut many vegetables ahead of time and store them in the fridge. You can even store spiralized vegetables in the refrigerator to turn them into pasta. Zucchini is a popular option. Create separate containers for each vegetable so they don’t wilt or affect each other. Use clear containers or label them with what’s in them and the date.
Use jars creatively. Mason jars have become a fun meal prep trick. You can use mason jars to layer salads or make casseroles. You can also use them to make oatmeal layers for morning breakfasts. One popular way is to use them as jarred salads. Put the heaviest items, such as meat or beans, on the bottom of the jar. Then, add the layers of cheese or thicker vegetables. The lettuce should go on top because it’s delicate. Add sauce or dressing in a different jar to avoid getting messy.

Meal prep doesn’t have to be a tedious chore. Consider these tips to make it a happier process for healthier meals.

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Denise Roden, NBC-HWC

National Board Certified Health & Wellness Coach
Bariatric Center for Success, President

Healthy Meal Planning

Dealing with the logistics of meal planning

Meeting our nutritional needs with meal planning

Other time saving tips

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