If there’s one strategy I recommend to all my clients who want to eat healthier, it’s meal planning. While it might seem like a chore at first, you will thank yourself on busy mornings when you’re rushing to get the kids out the door or after work when you need dinner now but are juggling sports drop-offs. Meal planning makes life easier, reduces stress, and helps you stick to your health goals without resorting to last-minute takeaways.
Why Meal Planning is a Game-Changer
Saves Time – No more standing in front of the fridge at 6 p.m. wondering what to cook. A little planning means you already have a plan in place.
Reduces Stress – Decision fatigue! Knowing what’s for dinner takes the pressure off.
Supports Healthy Eating – You’re less likely to grab unhealthy options when you have the right food around you ready to go.
Saves Money – Planning means fewer impulse purchases and wasted food.
Prevents the 5 p.m. Meltdown – Whether it’s you or the kids, everyone is happier when there’s a meal ready to go.
How to Meal Plan
Pick a Time to Plan – Set aside 10-15 minutes each week to decide your meals.
Check Your Schedule – Kids have sports? A slow cooker meal prepped in the morning is a great option. Pulled pork is a household favourite.
Choose Simple, Nutritious Meals – Think high-protein, vegie loaded, nutrient-dense options that will keep you full.
Make a Shopping List – Once you have your meals planned, create a list so you only buy what you need.
Prep Ahead Where Possible – Salad leaves in containers, vegies roasted for salads, cheese and carrot grated for lunch boxes; these are a few things I do each week.
I am a morning exerciser and I know it is a rush to get back home, shower, make lunchboxes, and eat, so I try and have a few breakfasts ready to go in the fridge. Chia pudding and bacon and egg cups are this week's options.
Practical Tips to Make Meal Planning Work for You
Start Small – If planning a whole week feels overwhelming, start with just dinners or a few days at a time.
Batch Cook When You Can – Cook once, eat twice. Make extra so you have leftovers for lunch or another dinner.
Have a Backup Plan – Keep a few go-to easy meals on hand for those nights when everything goes off track. For us it is soft taco's - add any meat you have and load up with salad, grated cheese and carrot, avocado and your favourite sauces.
Get the Family Involved – Let the kids help choose meals so they’re more likely to eat them. I ask our kids what their favourite and if it makes sense, I add it to the menu.
Meal planning doesn’t have to be complicated. A little effort upfront makes a huge difference in reducing stress, saving time, and keeping you on track with your health goals. Give it a try this week and see what a difference it makes.
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