What’s the point of meal planning?
Benefits
Saves time during the week.
Spend less money on your weekly shop.
Know what you are making and have all the ingredients for it.
Plan your meals around what activities you have during a specific week.
Bulk cook one day to use the next if short on time or store in freezer.
Plan your diet better to include plenty of protein, fruits and vegetables, whole grains, beans, nuts, seeds, herbs and spices.
You’re more likely to make healthier choices when you’ve made the time to plan it.
You’re less likely to impulse buy when using a list which will also save you money and extra calories!
It's incredibly frustrating to plan on making something only to realise you're missing a crucial ingredient!
Want to give it a try?
Start by planning just one meal a week until you feel ready to progress further.
Search for a recipe you fancy and gather all the ingredients. Consider bulk cooking so you have leftovers for another day or you can freeze for later.
If you have a young family, encourage them to get involved in deciding the meals they would like and help cook them.
This also encourages healthy habits for their futures and takes the pressure off just one person having the responsibility every single day.
Use a dedicated notepad, like an A5 pad, to plan your weekly meal(s) and create your shopping list.
Write the days of the week and your meals on the left page, and list your groceries on the right. Segment your shopping list into fruit & vegetables, chilled, frozen and groceries. This makes it easier to follow your list and find what you need in the supermarket. Tear it off when you're ready to shop.
It's a very satisfying feeling when you know you've got the next week's meals sorted!
Knowing what you are eating each evening takes the stress away from making meal decisions which can become a real chore.
If you like flexibility and spontaneity, build this into your weekly plan and don’t plan something for every single night.
Just spending a short amount of time each week to prepare your meals and shopping list reduces the daily stress for the rest of the week.
That in itself can be enough to encourage you to make it a regular habit!
What foods types should you include?
Try and incorporate wholefoods into your diet and reduce the amount of ultra processed foods you are consuming. Giving your body as much variety as possible will ensure it receives the nutrients it needs to function optimally.
A poor diet can significantly impact basic bodily functions including:
Reduced energy levels.
A weakened immune system.
Digestive issues like constipation and bloating.
Weakened bones due to lack of calcium and vitamin D.
Muscle wasting and weakness due to protein deficiency.
Reduced brain function and issues with memory and concentration.
Time Saving Hacks
Buy frozen ready chopped vegetables for speed. Most can be cooked straight from the freezer. Saves time on prepping but you are still using wholefood ingredients.
Overcome challenges i.e. picky eaters. Let them choose the recipes with you so you can all agree on the meal choice rather than having to make separate meals.
Label meals before they go in the freezer. Once it’s frozen you can’t see what it is!
Set a specific day for meal planning that suits you and your work/life routine. Grab a cuppa and your favourite source of recipes or search for ingredients you fancy.
Making a large quantity of roasted vegetables on one day can shape the basis for a few other meals making preparation time much shorter. Have this with the protein of your choice i.e. meat or fish as an example.
An Unexpected Benefit of Cooking your Own Meals
Cooking from scratch also contributes to your daily movement goals!
Being in the kitchen keeps you on your feet and moving, which is especially beneficial if you’ve been sitting at a desk all day.
Put on your favourite music or listen to a podcast to make the experience more enjoyable and turn it into some well-deserved “you time.”
Try a Cost Comparison
For one week, track the cost difference between preparing your own meals and buying food daily from the supermarket or opting for takeaways. You might be surprised by what you find!
Meal planning isn’t just a time-saver; it’s a game-changer for your health, budget, and overall well-being. By taking a little time to plan ahead, you can enjoy nutritious, homemade meals that fit your lifestyle and dietary needs, while also reducing food waste and saving money.
Start with just one meal a week and discover the delicious and nutritious meals you can create.
October 2024
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