Today, I would like to tell you about my experience with healthy meal planning because it really changed my life. I understand eating healthy can be challenging especially when you have a busy schedule, fussy eaters, or don’t know where to start. There is so much information out there on healthy eating, and some of it is very conflicting. What do you do?
You plan. If it’s not planned, how can it get into your already hectic schedule? I promise, healthy meal planning is not hard, and it won’t take you too much time. Instead, will save you time, energy, and frustration.
Find Your Why to Eat Healthy
For most of my life, I have eaten healthy. I found eating whole foods made me feel good, and it helped me reach goals in sports and academics. However, the most significant impact on my health was when my mom died at 34. She had no previous health conditions. She basically dropped over dead from a brain bleed in the grocery store. This experience scared me into action. As a teenager, I began to read labels and learn portion control. I carried that on to college and grad school. When I had my daughters, I was grateful for having this knowledge to teach them and be an example.
How did I Learn to Healthy Meal Plan?
I was busy. I had two daughters. I worked a full-time, challenging job as a chemist and leader of people. The truth is that if I didn’t take care of my health, starting with eating well, I would not have been able to do it all, and undoubtedly not as effectively as I did. I followed these ten essential tips.
Tip 1: You must make the time.
I know. I know. It must feel like there is absolutely no way you have time to make a healthy meal plan and prep food or even cook sometimes. I will challenge you to take an honest look at two things: your schedule and your time management habits. Look at your schedule. Are you doing the most important things? Can you combine tasks or ask for help? Are there some things that you don’t need to do?
Tip 2: Make a Plan
Regarding time management, how much time do you spend watching TV, scrolling on social media, or anything else that doesn’t ultimately serve your goal of eating healthy? Now, I scroll and post on social media. I love Law and Order and get sucked into the marathons too! Everything in moderation is best. Consider setting time controls on these activities like I look at IG at lunch and during breaks but only for 5-10 minutes.
Tip 3: Meal Prepping
Prep for multiple days. Prepping this way simplifies the process and clean-up, saving you time and energy. When I prep, I will cook approximately 5 pounds of veggies, 4-5 sweet potatoes, 5 pounds of meat, and a 1-pot meal generally in my crockpot. I LOVE crockpot meals. Prepping the side dishes can be as much or little as you want. I roast and steam on the prep day and chop and store for a freshly prepared meal during the week.
Tip 4: Prepare your Kitchen
Do you have the essentials for meal prep: containers, cutting board, good knives, measuring spoons and cups, crockpot, steamer, roasting pan, large pots, and a food processor? These are my staples. Do you have space to store food? If not, clean out your fridge and freezer.
Tip 5: Meal Calendar and Rotation
I did not do this when I was younger but grew into it as I improved my process. I pick the meals for the week, which includes a plan for leftovers. I have the staple meals we all enjoy and try one new meal a week. Something fun to do is to pick theme nights. Theme nights give you a clear plan, and the family has something to look forward to. A massive game-changer for me was to simplify breakfast and lunch. We generally eat the same two meals for breakfast and lunch: a shake for breakfast and protein with veggies for lunch. Eating this way saves time and relieves my mind of two decisions per day.
Tip 6: Be Creative, not Fancy
Fancy elaborate meals are fun. Save them for a day you have time for them, like the weekend. Yes, we want food to be enjoyable, and you can do that by creating different food combinations, textures, and tastes while rotating them through your month. Bowls are a fun way to break the monotony of meat and side dishes. Throw in some fun, healthy sauces to completely revamp that chicken and broccoli!
Tip 7: Build Meals around Protein
To build my meals, I start with protein. I will look at the seven days and pick the protein for each day. Next, I choose which side dishes I want along with seasonings and cooking methods.
Tip 8: Rotate Healthy Veggies and Other Carbs to go with Protein
Boredom with healthy food is one of the top reasons people revert to old eating habits. Find ways to incorporate different side dishes to change things up for the meal. I admit that I ate chicken and broccoli as at least one of my meals for days. By changing up the side dishes and the flavorings, you give your taste buds a surprise and your brain a little shot of dopamine. Likewise, try different cooking methods with the sides to change the texture.
Tip 9: Season Season Season
I am a chemistry nerd. Cooking, to me, is another form of chemistry. You’re putting things together to create something new and exciting. You can change your meals entirely if you play around with different seasonings. When I was younger, I would limit myself because my perfectionist part of me would tell me that I didn’t know if that would taste right or good. Once I let loose, I found a whole world of possibilities.
Tip 10: Try one new Meal per Week
Trying one new meal a week lets you test it out. You can experiment with a new cooking technique or flavor combination. I suggest this be on the weekend when you have more time. If it’s fantastic, now you have a fresh meal for your rotation.
For more information, download my free e-book on healthy meal planning here.
I’d love to teach you how I learned to manage my busy life while staying healthy. I even got myself on a stage in 5-inch heels and a purple bedazzled bikini when I worked 10–12-hour days. I know how hard it is. I have failed, but I picked myself up because I know that God has a purpose for me. You have a purpose, too. Let me help you improve your health so that you can live it! Email me at nikki@nikkidrobnylifedesign.com. You can also schedule a free consult with me.
Pull out your planner and pick a day that will be your meal planning, shopping, and prepping days. Commit to this one day. I plan weekly. You can, however, plan for multiple weeks or even a month. Choose what works for you and your family.
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