Create a Meal Planning Resolution that Lasts
Happy New Year!
We’ve had a week and a half of 2021 - how has it been for you? Has your dedication and discipline towards change meant that you’ve been crushing all your Resolutions?
Many of us take time each year to review the past 12 months and take stock of our lives. I like to do this on my birthday in July, but New Year’s Resolutions are the most popular. No matter when we make resolutions, they almost always include the desire to change eating habits. By following the steps I outline below you can start to create lasting change to your eating habits, and your health.
Creating a meal plan is a great way to change eating habits. It gives you the time and space to be creative, while helping you to stay on budget. You can choose to eat the same meal on the same day of the week, every week, or pull from a variety of recipes and rotate through them as needed.
When deciding on, and ultimately being successful with, a resolution I’ve learned that you need to incorporate four key elements:
Understand the Beliefs you hold about the change you want to make.
Create a Vision for what you are setting out to accomplish.
Understand Why this resolution is important to you.
Build a Strategy to get you there.
UNDERSTAND YOUR BELIEFS
The first step to incorporating successful change in your life is in understanding what you believe to be true, in this case about planning meals.
Consider anything that may affect your beliefs about planning meals. What childhood experiences can you recall, how about your family situation, or your current abilities in the kitchen?
For myself, I believe that planning meals for the week for me and my family will decrease daily stress, allow more opportunity for family time (either during prep, or because there will be less time shopping and preparing food on a daily basis), and provide more nutrient dense and well balanced meals overall.
Spend 5-10 minutes writing down your thoughts. Consider your reservations about meal planning (time constraints, knowledge, lack of practice, etc.)
CREATE A VISION
Besides the fact that it’s a new year and you feel you need to make a Resolution, get clear on your vision - what is it you want?
Consider the best case scenario; what would your life look like if you not only knew how, but enjoyed and were successful with planning meals.
For myself, I want ease in the kitchen. I want to provide my family with the best food I can cook, everyday. I want to be a role model for making nutritious choices in the kitchen. I envision family time together around the table, enjoying a well cooked meal loaded with vegetables, herbs, and spices.
Spend 5-10 minutes creating your vision for a life where you successfully plan meals.
CLARIFY YOUR WHY
Understanding why you wanted to make your resolution in the first place is key to it’s successful implementation. Besides the fact that I suggested it, what would be YOUR reasons for meal planning.
First consider what happens when you don't have a meal plan. What are the negative consequences? How do you feel throughout the week? How does this affect your family?
Next consider the best case scenario - what will you gain with meal plans? How will life change for you? What are the positives?
For me, having no meal plan means I have to spend precious time every day considering options, checking for recipe items, grocery shopping, prepping & cooking meals from start to finish. With a meal plan, I have input from my family (ensuring current likes and dislikes are considered), grocery shopping completed, leftovers planned, snack options considered, and overall less daily stress and time in the kitchen. Although I love cooking and spending time in the kitchen, I feel much better knowing what I’m cooking ahead of time so I can complete my food prep the day before, or throughout the day.
Spend 10-15 minutes listing your WHYs.
BUILD A STRATEGY
You are committed to change, you know why you have committed, and you have a vision of success.
The next step is to create a recipe for your meal plan routine.
Consider where you are now:
Do you know how to cook?
Do you have the equipment you need to prepare meals each day?
Have you stockpiled recipes that you love? If so, do you have a system to keep track of them?
Do you have a system to build your plan? A computer template or hand written?
Start planning how to get to where you want to be. Once you understand where you are, you can start to build toward creating a solid plan for success.
If you don’t know how to cook, ask a family member, watch videos online, start practicing simple recipes, sign up for a course.
If you are missing equipment, check out a “Buy Nothing” Facebook Project group for your area or a Listservs in your community. People are often ready to unload an unused piece of equipment - pots, pan, knives, etc. and are just waiting to be asked.
If you haven’t already built a repertoire of favourite recipes, reach out to friends, borrow books from the library, check out online resources including Pinterest.
Building your plan can be as simple as using an excel spreadsheet and a reminder or list app on your phone for the grocery list. An app like “Cozi” can help you manage your meals, plus your family activities. You could also hire a nutritionist to help you - we can suggest recipes or create a full meal plan to meet food needs such as allergies, sensitivities, or specific eating plans.
Here are some helpful tips to help you create meal plans:
Make a plan: Make a list of your favourite healthy foods and choose simple recipes that can be made quickly or in large quantities. Plan what you will eat for meals/snacks. This step will get quicker and more efficient with practice. Save and rotate your plans so each week is a little different. Create a grocery list to shop once for non-perishable items, and 1-3 times for fresh items. Schedule in specific shopping times and simple prep time as well (washing and chopping your newly purchased fresh foods).
Grocery shop after you’ve eaten: This is the best way to stick to your list! When you stick to your list and minimize impulsive purchases you will save money and keep processed impulse foods from sneaking into the house. Split up your shopping and prep days to decrease the amount of effort required in a single go. While you have already included time to wash and chop, waiting a day for the actual cooking/baking allows you to be energized for the time it takes to prepare, clean up, and store your food for the week.
Choose Smoothies: Smoothies are a quick and nutritious way to satisfy hunger and incorporate more of those invaluable veggies. Keep a quality greens powder on hand so that there is always the option of a smoothie, even if you are low on fresh produce. Here is a link for a smoothie from one of my favourite websites: Detoxinista green smoothie.
Snack Simply: Incorporate simple snacks into your meal plan. Choose snacks that don't take a lot of time like fresh fruit or berries, nuts & seeds, and pre-cut vegetables with prepared hummus. If you choose nut or seed butter, check to make sure the only ingredients are nuts & seeds.
Cook Foods Once: Roast vegetables, sweet potatoes and a protein all at once. This will save you time and cut down your utility bill. If you don’t want to prep all recipes in one day, prep individual ingredients to build different meals for breakfast, lunches & dinners.
Mix Things Up: Eat a variety of foods throughout the week so you don’t get bored. Prep and freeze large batches of food so you can alternate recipes throughout the month.
Choose Food Storage Wisely: Limit your exposure to the harmful chemicals found in plastic and invest in glass storage containers.
Keep Your Eye On The Prize: Remind yourself everyday of your VISION and your WHY. Your efforts will ultimately bring you better health and wellness. Eating better can be as simple as reaching into your fridge or freezer and accessing a nutrient dense meal.
For myself, I started building my meal plans using a spreadsheet template. I created columns for the days of the week and the meals I wanted to prepare. The last two columns were for specific grocery items I would need to buy and the best time to prep for those meals. I would either plan to batch cook and freeze, or prep once for two meals (cook a big batch of rice, bake extra protein for 2 dinners or 1 dinner and lunch the next day). I also built in theme weeks to simplify my weekly choices. Week 1 would incorporate 1 main type of green (say spinach), and 1 main type of grain/carbohydrate (quinoa). Week 2 I would choose a new type of green (kale) and potato. My aim was to set up 4 weeks worth of main greens/veggies, and 4 weeks worth of grains/carbs. If you are a meat eater you can choose to focus on 1-2 types of meat each week that you incorporate a variety of ways.
The more you plan, the easier it becomes. A solid strategy based on a clear vision and understanding for your motivation will ensure you are successful. Sooner than you think, you will have a significant repertoire of delicious recipes and solid plans to follow.
You now have specific tools to build multiple health resolutions whether it pertains to eating habits, exercise, or mindset. By taking the 4 key elements I described above, you can create Lasting Change for your health.
Want more info on how to prepare a plan? Need a plan built for you and your family?
I’m here for you!
Contact me today to learn more about how I can help you prepare a plan or help you create lasting change with your health journey.