Blog posts 2023
MEAL PLANNING MATTERS
(Disclaimer: The writer of this article is in no way claiming to be a health and nutrition professional; all information shared is based on lifestyle and personal experience. Should one need professional help with food habits and issues resulting from eating, please consult a GP, dietitian or nutritionist. The writer will not be held liable for any loss or suffering linked to the information shared in this post.)
Meal planning, very simply, is creating a weekly menu that helps you to plan what you will eat in advance; it can sometimes be associated with diet culture, where one chooses to be restrictive over a period of time; this post, however, is not about restriction but about healthy predictability that helps you to make better choices for yourself and your family. For me, meal planning is a long-term practice that has helped me establish good habits that have contributed to my overall well-being and today I’d like to share those benefits, along with a few tips, with you.
Meal planning reduces the stress (of what to make/ eat).
Many people lead very busy lifestyles; we spend most of our days working and are bombarded with chores and responsibilities thereafter. Time is often not on our side and it’s easy to get caught up in the demands of the day. Deciding what to make for supper or what to have for lunch can sometimes be a last-minute decision, which means that we are choosing the quick, easy, often processed or unhealthy, options because they save us time and effort. Meal planning allows you to think ahead, allocate the necessary time for cooking and have control over what you will eat.
It helps you to make healthier choices.
The thing I love most about meal planning is that, over time, it begins to weed out the unhealthy food options. I cannot eat that processed chicken schnitzel if it does not exist in my fridge and I cannot snack on that biscuit or bag of chips if there is a limited or non-existent supply. Meal planning, for me, takes meals and snacks into account so I am sure to include lots of fruit, yoghurt, healthy crackers with a selection of toppings (like cream cheese, tuna, smoked muscles and avocado) and other better options for when I’m feeling peckish. It also helps me to plan around my work week in that I choose simpler meals on days when I know that I will be busier. Planning allows you to add only the wanted items to your shopping list and, with discipline, you will begin to avoid the bits of temptation in certain food aisles.
Meal planning reduces food wastage.
It is estimated that a third of food bought at supermarkets goes to waste. I am very conscious about food wastage, not only because I am mindful of being appreciative but because I am aware that so many people go hungry on a daily basis. Those are my personal reasons for my awareness but, on a practical level, reducing wastage saves money over time and is also better for the environment. Even though I love eating avocados, it helps to skip this (currently very expensive) food item if it does not appear in my meal plan for the week. While it is good to stock up on pantry, non-perishable items, considering what you will need for your meals in that particular week stops one from buying habit groceries, like that bag of potatoes or that block of cheese when they are not going to be consumed. Lastly, it is good to check expiry dates when purchasing food items (both fresh and non-perishable); try to choose the latest expiry date if you need your food to last beyond the next day or two.
Tip: storing your opened items in air-tight containers ensures their freshness for a longer period of time.
It helps you to stick to a budget
Healthy food can be expensive but it does not need to be excluded from your shopping list because of that reason. Diet culture has taught us that we need to buy bags and bags of green vegetables (that people often do not enjoy) for us to be healthy. While eating your greens is highly beneficial, there is a wide variety of fresh fruit and vegetables that can make their way onto your weekly shopping list. My family, in particular, enjoys butternut, gem squash, broccoli, carrots and corn; these vegetables are filling, can be used in a variety of ways and do not cost a lot of money when bought with a clear intention for that particular week.
I would advise to create a realistic budget around your food spending and to make a serious effort to keep to it. My tip is to buy all pantry and frozen items in advance and to buy fresh fruit and vegetables on a weekly basis with the money you have left over. Knowing how much you have left to spend can help you to skip the sweet aisle and choose a healthier option in place of those few self-spoil items.
Meal planning prevents skipping meals and binge-eating.
I am aware that people have different eating habits and that those habits need to be factored into how much you will eat on a daily basis. I cannot go without eating breakfast but for many people who practise intermittent fasting, a morning coffee is enough to keep them going until their first meal. Those differences aside, it is important to learn how much you should be eating to keep your energy levels up. Skipping important meals (your breakfast, lunch and dinner) often leads to a drop in energy, which can amount to hunger and cravings for that chocolate bar or bag of crisps. Also, one may find that when you start eating after an unplanned fast, that it takes a lot more food for you to feel satisfied, leading to binge eating that can create a post-meal slump, feelings of guilt and other negative feelings around food.
I believe that food should be enjoyed. Planning a satisfying lunch and following it up with a snack of fruit in the afternoon (to beat that late afternoon slump that I often struggle with) can help you to last until dinner time; planning your meals in advance gives you control over what you will eat as your next meal or snack it just a check of your weekly list list or lunchbox check away.
A few tips for effective meal planning:
- Plan your meals and then write your shopping list. Be sure to include fresh fruit and vegetables across the days and do not add any food items that do not align with your meal plan.
- Plan smartly and check your expiry dates: If your Broccoli expires on Thursday, be sure to include it in your meals for at least two days prior to that date.
- Choose vegetables and items that are versatile; mushrooms can be included in a pasta or a stew and are a yummy addition to a hot breakfast. You are likely to use all of it if you plan well.
- Pack your meals and utensils the night before. Doing this helps if you’ve overslept or have something unforeseen happen in your morning. Get yourself a cute lunch bag and an ice brick to keep your food cool and fresh; leaving home and eating well is, then, as simple as a grab of your bag.
- Freeze meals to save time. I prefer cooking on a daily basis but many people prepare meals at the weekend and freeze them for the week ahead. This saves so much time and helps you to stick to your plan.
- Be flexible and include the foods you love! Friday night is burger/ pizza night in our home and I look forward to our weekend movie with my bowl of popcorn. My husband always throws in a slab of chocolate to nibble on during the week and I love my packet of gummies. Planning does not exclude these little treats but it definitely helps us to limit how much we will have. And we are flexible; if an invitation to dinner comes up, we toss the plan and join our people. One meal is not going to undo an entire week of discipline so allow yourself a bit of freedom, too.
I hope that this post was helpful and that it encouraged you in some way. If you would like to receive my two week meal plan that I will be sharing exclusively with my subscribers, click here and join my mailing list.
As always, thank you for your support and readership and feel free to leave a comment! I always enjoy interacting with you.
Until my next post,
Bronny xx