If you’ve tried countless diets, you’ve certainly been told to meal plan/prep to help you “stay on track.” Diet culture has complicated the practice of meal planning and prepping. However, having a sense of what you want to eat for meals and snacks can be a great way to nourish your body with foods that help you feel your best. Meal planning can also reduce stress and anxiety and limit overspending on food. You CAN pursue intuitive eating and still have a plan.
1. Have a repertoire. Most of us have a couple of meals up our sleeve that we can pull off in a pinch. You know what I’m talking about. That meal when dinnertime sneaks up on you again. One of my go-to’s is chili. I know exactly what goes in the pot without having to consult a recipe.
2. Pick 1 ingredient and build a meal around it. A satisfying meal usually has a protein source and a fiber source (usually some type of carbohydrate and/or vegetable). You can also use the Plate Method as a guide. Notice that I use the word guide. These are not rules. An example of this concept: A friend gives you fresh green beans from her garden. What foods can you add to make it a complete meal?
3. Ask other family members for ideas. If you’re the one in your family that does the majority of the grocery shopping and cooking, it’s so easy to fall into a rut. Try asking your partner for ideas, or, if you’re solo, ask a friend what their favorite recipe is these days. If you have kids, involving them in the meal planning process can be a fun learning experience!
4. Keep a running grocery list. I’m a pen and paper girl through and through, but I keep my grocery list on my phone. I’ll forget a paper list in the store every single time, but I’m not forgetting my phone. I also like this method because I can add to my list any time. Side note, listing foods in the order of your usual path around the grocery store is a huge help.
5. Have themed nights. Meatless Monday. Taco Tuesday. Fish Friday. Having a theme can help you decide what to have for dinner based on the day of the week.
6. Keep some staples on hand for quick meals. I’m a fan of the following non-perishable meal ingredients:
Canned beans (for chili or burrito bowls)
Frozen meatless crumbles by Gardein (for chili or spaghetti)
Veggie patties by Morningstar Farms (for a snack or part of a quick lunch)
Frozen veggies and Instant rice (for stir fry or burrito bowls)
Instant oatmeal and frozen berries (quick breakfast)
Pretty much all of the frozen veggie+carb blends from Trader Joes!
7. Apply a “bar” mentality. By “bar” I mean salad bar, baked potato bar, taco bar, etc. This concept works great if you’re part of a family with, shall we say, differing food preferences. Everyone chooses the ingredients they like. This can also help promote autonomy in little ones, meaning that choosing what they want to eat can be empowering!
8. Write it down. Try writing your plan on a whiteboard in the kitchen, listing it on your phone (in the notes section or a meal planning app), or in your paper agenda. For example, I use the weekly section of my planner for scheduling, so the monthly calendar-view works great for meal planning.
I hope that you found a few of these tips helpful. Ultimately, it’s important to find what works best for you!