3 Tips to help you plan meals
In the words of Benjamin Franklin, “if you fail to plan, you are planning to fail”.
A common discussion I have with patients in nutrition counseling sessions is about the importance of planning meals ahead of time so they can avoid going through the drive-thru.
A sixteen-year study conducted by the University of Minnesota Academic Health Center reported that eating fast food 2 to 3 times a week increases the risk of coronary heart disease by almost 80%. Aside from coronary heart disease, it also increased the risk of Type 2 diabetes by 27% for people who ate fast food items 2 or more times per week.
Planning meals in advance can help you improve your nutrition as well as save you money. So why aren’t more people planning meals ahead of time? A busy schedule, knowledge deficit, and lack of confidence can make the task seem overwhelming. As a registered dietitian and culinary arts associate, I want to share three tips to help you plan meals ahead of time.
1. Plan meals around your weekly schedule
Photo by Jess Bailey on Unsplash
Take a look at your calendar, keep your work and personal schedule in mind. Is everyone getting together for grandma’s birthday at her house on Saturday? Do you have a work meeting or parent-teacher conference on Thursday night? Do the kids have practice on Tuesday evenings?
Thinking about your schedule will help you determine what meals will be best to prepare for different nights of the week. For example, if you know you won’t be home until later maybe leftovers or a meal with little preparation would be a good idea.
Photo by Annie Spratt on Unsplash
2. Plan meals around what you have on hand
Before planning meals check your pantry and refrigerator. What ingredients do you have and how can they be utilized in your meal?
Broccoli in the refrigerator? Roast it as a side dish for dinner or pack some raw broccoli and hummus dip in your lunch with your entree. Rice in the pantry? Pair it with grilled chicken or beans and a serving of vegetables to make a balanced meal.
Photo by Katie Smith on Unsplash
3. Set aside time for preparing ingredients
Everyone has the same 24 hours in their day, it’s how they control their time that makes a difference. Be intentional and set aside some time (even if it’s just 30-60 minutes) during one day of the week and prepare some ingredients. Steam a few servings of brown rice. Chop up a few servings of vegetables. Grill or bake some proteins.
Having ingredients prepped and ready to go means less prep time for meals during the week, you will be thanking yourself later when it’s the end of your busy workday and you’ll have time to do more of the things you love!
Photo by Tara Winstead from Pexels
The more you plan meals the easier it will get. Keep up the good work! When you take the time to plan healthful meals your body will thank you for it!
Bonus Information
Here is a link for some fun dry erase weekly meal plan magnets for your refrigerator!
About The Author
leanne.timpone
Leanne Timpone is a Registered and Licensed Dietitian with a degree in Culinary Arts in St. Louis, MO. She has worked in healthcare for the last thirteen years. She provides nutrition counseling and culinary insight to help others achieve their health and wellness goals. She is a wife and mother of two boys, loves to cook, and enjoys taking family walks.
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