Meal plan in 5...4...3...2...1...

meal plan
Healthy eating 7 days a week (or even 5 or 6 days a week - we are not all nutrition saints!) is possible. It takes a little bit of time and planning, but once it is done, there is no more room for excuses. You don't even need a lot of nutrition know-how.


"I don't know what to eat everyday."
"I hate thinking about what to cook everyday."
"My family doesn't want to eat what I cook."
"I don't have the right ingredients in my fridge."
"I am too tired to cook supper."
"I don't have time to prepare healthy meals."

If any of these statements ring true for you, then keep reading!

Healthy eating 7 days a week (or even 5 or 6 days a week - we are not all nutrition saints!) is possible. It takes a little bit of time and planning, but once it is done, there is no more room for excuses. You don't even need a lot of nutrition know-how.

Here is my 5-step plan for weekly meal plans:

5…
Get yourself a calendar, or a white board, or a chalk board, or a diary, use a spreadsheet on your computer or download an app on your phone. Whichever is most convenient tool for you to get into the habit of using. Keep the appropriate writing utensil (pen, pencil, white board marker, chalk, stylus) nearby. If you enjoy cooking from recipe books, keep them handy too. Or maybe you prefer to look up new recipes online.

The first step in meal planning is having somewhere to record your plan for the week and some cooking resources - even if all of your recipes are stored in your head.

4…
Decide how many of each type of meal you are going to eat in a week. A simple Mediterranean diet plan could include:
2x vegetarian meals
2x fish meals (preferably oily fish)
2x chicken meals
1x red meat meal

Challenge yourself to make improvements to your eating habits while planning your meals for the week. For example, if you eat red meat almost everyday, start by cutting it down to just 5 times a week and including more fish or chicken in its place. You can build on these improvements with every week's meal plan.

3…
Now that you have a basic plan (which will have taken you about 30 seconds!), you can decide what kind of food you will eat for each meal. Take into consideration how much time you have to prepare meals at the end of the day. Also, whether you are an accomplished cook or would rather stick the spatula in your eye than cook a full meal. If you know that every Monday and Wednesday, you are home a little earlier, then plan meals on those days that can take a little longer to prepare. If on Tuesday and Thursday, you get home late and you are tired, plan food that can simply be put into the oven to take care of itself while you enjoy a glass of water (or wine… if we are completely honest… it will be wine).

This is where your cooking resources are useful. I am sure that you have some standard go-to meals that you would like to include often. There are most likely also family favourites that will earn you brownie points. Put these in first. And then try something new! Fill in menu items for supper, Monday to Sunday.

2…
Step 3 probably took you a bit more than 30 seconds to plan. Probably 5 minutes. But now you have a plan! Now it is time to go through each recipe to determine which ingredients you need to buy. Make a list to make sure that you buy everything you need.

1…
Go shopping! And don't forget your list!
Once you have brought everything home and packed it in your pantry and fridge, you have everything you need to follow YOUR meal plan for the week. No excuses. That is more than half of the effort for each meal done! You know what you are cooking everyday, you have all the ingredients at hand, now all you have to do is cook and enjoy!

In my next post, I will be sharing some useful 20-minute weekday meals.

Here's to healthy meal plans!

Wendy Signature

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