6 Simple Steps to Finding the Meal Planning Strategy for YOU

I’ve said it before and I’ll say it again: we’re all different. Our goals, our circumstances and our abilities are widely varied. Therefore it makes sense that our  strategies- whether they be workout plans, eating patterns or meal plans- must also be different. Patients and clients ask me all the time “how often should I eat?” “is it bad to eat after 8 pm?” “am I not reaching my goals because I’m not eating breakfast?” The fact of the matter is that depending on who I’m talking to, the answer to any of those questions could be yes OR no. The trick is to find what will work for YOU! 

So how do you go about figuring out what will work for you? Well, the first step is to identify your goals (weight loss, improved blood sugar control, muscle gain, improved cardiac health, etc.). Once you have your goals in mind, you need to determine your specific nutrient needs. This will look a little different for everyone. Things like age, gender, activity level and health status will affect what a healthy diet looks like for you. Working with a registered dietitian who can take the time to assess your specific situation, goals and needs is a great way to make sure you are on the right track (*cough cough* I know a great one if you need a referral!). 

Once your nutritional goals are identified, the rest is gravy. You just have to decide what foods to eat, figure out how to prepare them, shop for them, do all of the cooking, oh yea and clean up. I’m guessing you’d also like a fairy godmother to help you accomplish all of that, clean the house, fold the laundry, etc. I get it- it can be overwhelming. For most folks it’s not about knowing what to do, it’s about figuring out how to get it done. The reality is, most of us just don’t have an hour to spend every night on meal prep. But there is good news- you don’t have to! Follow my fool-proof 6-step process and see how easy planning meals (and saving money) can be! ​

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1. Make a Plan

This might sound intuitive, but planning ahead is truly the best way to set yourself up for success. Take the time to actually sit down, pen in hand (or tablet, or phone) and determine how many meals per week you can prepare and when you can prepare them. Be realistic as to what your schedule allows. That might mean you make dinner two nights per week and your spouse makes one, maybe you make a family event out of meal prep on the weekends and everyone grabs from the stockpile throughout the week, or you do all of the prep work like chopping, cooking add-ins like rice, chicken, etc. in one day making meal assembly faster during the week. You can also cook your favorite foods in large batches, eat one portion and then freeze the rest for a day when you have less time, cook once- eat twice! ​

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2. Check for Savings

As part of your planning process, be sure to check local papers for coupons and sales to compare prices. Most stores have weekly specials or loyalty programs for additional savings. Apps like fetch.com® and Ibotta® can help you track savings and alert you to special deals near you!

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3. Make a List

Again, this might sound intuitive, but taking the time to plan out your shopping trips will make them not only quicker and more efficient, but will likely save you money too! You can save even more time by utilizing grocery delivery and pick up services offered by many stores at little to no cost.

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4. Buy in Bulk

Buying items that you use often in larger quantities will save you money over time. So stock up on pantry staples when they go on sale or buy larger quantities of items such as frozen vegetables or low-fat yogurt to save cost.

5. Shop in Season

Buying fruits and vegetables when they are in season helps to guarantee both freshness and usually reduced cost. Many farmers’ markets also have voucher and incentive programs to encourage purchasing of locally grown fruits and vegetables for groups such as seniors, single-parent homes, low-income, etc.

6. Avoid Pre-Packaged Foods

This one is a double-whammy. Focusing on whole foods for snacks and meals helps cut back on cost and reduced the amount of sugar and other additives in the diet. This can mean cooking your own meals, making your own trail mix, or just snacking on whole fruits and vegetables. Studies have shown that kids are more likely to eat foods that they had a hand in preparing, so employ little helpers to assist with snack bag assembly, portion out yogurt or cut fruits and vegetables into fun shapes to pack in lunches throughout the week.  

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And there ya have it! Six simple steps to make meal planning fit your schedule. Try them for yourself and leave me a comment as to what worked for you!