If you've been peeping my blogs for awhile now you know that I talk a lot about physical health and mental wellness. More specifically, I really dive into reducing anxiety and stress and how that ties in with exercise, nutrition, and self-care. For example, one way you can reduce anxiety is by eating foods that will keep you satisfied and your blood sugar fairly stable- things that take longer to digest like protein, fiber, and complex carbs (more details in this blog post). Or you can check out my blog post 5 Nutrition Habits to Reduce Anxiety Naturally where I share some tips that actually go really well with what we will be talking about today!
Eating healthier foods more often is truly key to our physical and mental wellness. You're probably thinking "I KNOOOWW." Typically it's not knowledge that's so much the problem, right? Trying to figure out how to eat healthier consistently may stress you out a little, but by the end of this post you'll have a much clearer idea how to do so and it's simpler than you think.
What's this magical thing that will help you eat healthier more consistently? MEAL PLANNING.
Stay with me!
Perhaps just the simple utterance of "meal planning" has you feeling overwhelmed and like it's a big bunch of NOPE. You may be thinking, "How am I supposed to know what I want to eat on Friday? It's Sunday! I don't even know what I want for dinner today yet!" Or maybe, in your mind, it means chicken and rice for daaaayyyss and you're thinking, "I like variety too much! I could never eat the same thing every day!"
To these things I say: you can still have flexibility and variety.
Here's why meal planning is important:
It's going to help you eat healthier food options more often
It's going to help reduce anxiety because of more stable blood sugar and sufficient nutrients
It's going to help reduce stress because you'll learn how to simplify eating healthy
It'll help reduce decision fatigue because you'll already have done all the decision making on one day
It's going to help you save money because you won't be going through the drive thru as much
It will improve your health because you're eating less fast food and more home prepared food
It'll help you feel better mentally and physically because that's what all the above does!
You won't have to battle yourself to cook food after long days because it'll already be done or mostly done
Maybe you see my point, but you're still hung up about eating the same foods a lot. It is true that some people can eat the same thing for several days in a row and not bat an eye. I, however, will bat my eyes a lot. I can eat the same dinner for maybe 2 days in a row, sometimes 3. After that I gotta have a change...resonate? So I totally get the whole needing variety thing.
SO a few more things to note:
Meal planning does NOT equate to eating the same things all the time unless you CHOOSE to.
Meal planning does NOT have to be complicated.
Meal planning does NOT have to be hugely time consuming.
Let's overcome the overwhelm around meal planning!
I'm going to go over how I do meal planning step by step and at the end I'll even give you the opportunity to get my FREE meal planning worksheet so you can print it out and make meal planning much easier to do.
This may seem to get nitty gritty and here's why: people tend to be overwhelmed by meal planning and prepping or think they just simply don't have time. However, once you have a step by step plan and you practice the skill of meal planning you will get more efficient at it. It can take a little longer at first, just like any new skill does.
Yes, meal planning is a skill and skills can be learned!
So, let's go over the breakdown of how to do this so you can get your free meal planning worksheet!
Step 1: What are your work hours for the week?
Meal planning will happen outside of these times, obviously, but you'll also know how many meals and snacks you'll need for when you're at work. It's not fun when you're stuck at work with no snacks! Nor is it ideal when you have to run to Taco Bell to get lunch, along with everyone else, and you spend more of your lunch break driving and sitting in a line than actually eating and taking a break.
Step 2: What commitments do you have this week outside of work? Will you need meals or snacks to take on the go?
Perhaps you workout after work 3 days per week (protein bar on the way to the gym), see your mom on another day (she makes you dinner), and meet up with a friend on another day (have dinner at a restaurant). What meals and snacks do you need to have planned out around those things?
Step 3: What days and times do you have available to meal prep?
This is typically on a day you're off from work and it only takes an hour (or two if you count grocery shopping). It will save you a lot of time through the rest of your week. Plus, you can do it while watching a show or listening to a podcast. Keep in mind this could be done a second day of the week as well. Maybe Sunday and Wednesday. It all depends on your schedule and when you have open time.
Step 4: What meals will you make? Consider what sides you'll have as well.
If you want to keep it super easy and simple then know that your crockpot is your best friend! You can throw your main protein source in and use it in a few different meals because VARIETY!
Here are some of my go to options that are STRESS-FREE cooking cuz, let's be real, I'm not an amazing cook so I'm usually aiming for quick and easy:
Crockpot chicken-
I usually put chicken breast, bone broth, onions, and seasonings in on low for at least 8 hours or so. Great thing to do in the morning so you come home to a meal OR do in the evening before bed so it'll be ready to pack for lunch the next day.
Easy meals-
Toss chicken on protein pasta and alfredo sauce,
Have chicken with baked potato and canned spinach on the side
Drain broth and throw chicken in wrap with pico, shredded cheese, and spinach
Ground beef on the stove-
It's probably the easiest meat to cook, in my opinion, because you just cook it until it's not red anymore, drain the fat, then...
Easy meals-
Add taco seasoning and put in a high fiber or high protein wrap with your fav toppings,
Mix cooked ground beef in Goodles for high protein hamburger mac
Throw in the crockpot with canned tomatoes, beans, onions, tomato sauce, and seasonings to make chili!
That right there is 6 different meals from 2 protein sources that you can have for lunch or dinner.
Cooking pasta or mac and cheese takes less than 15 minutes.
Putting together a wrap takes just a few minutes.
We tend to build up the time it takes to cook something waaaay up in our heads when in reality a lot of us spend even more time sitting on our couches watching Netflix or scrolling social media.
We can make better use of our time.
Step 5: Based off of the meals you wrote down what will your two main sources of protein be?
It doesn't have to be 2. It can be one. It can be 3. Just don't overthink it. Based on the examples above we'll say chicken breast and ground beef.
Step 6: Decide what complex carbs you will have
Complex carbs are going to be things like rice, potatoes, quinoa, barley, pasta, oats. Based on the above we're looking at potatoes, protein pasta, beans, and wraps.
Step 7: Decide what veggies you will have
Once again, based on the meals chosen above, it's going to be things like spinach, onions, pico, and canned tomatoes (yes these are technically a fruit, but I sincerely hope you aren't putting them in a fruit salad).
Step 8: Decide what fruits you will have
These are important for fiber and micronutrients (ie vitamins and minerals) and can be great snacks. Things like blackberries, melons, apples, bananas, raspberries- there are so many delicious ones to choose from!
Pro tip: If you have the issue of your fruits and veggies going bad too quickly there's a super easy way to eliminate this issue- EAT THEM! 😉 We all know that they've been staring at you from the back of the fridge for awhile now watching you grab everything else instead.
Step 9: Decide on a few high protein snacks
These could be things like Greek yogurt, cottage cheese, protein bars, protein cereal, etc.
Step 10: Decide what days you'll have which meals and snacks
This is NOT written in stone. You can change it up if needed, but at least you'll have a plan so you don't have to think about it as much. Sometimes eliminating having to decide what to eat can make a big difference. And having food already made, or mostly made, can make the difference between eating at home or spending $10-$15 in the drive thru.
All that's left is getting whatever groceries you need and spending the hour or so to prep!
I have this whole process in my FREE Meal Planning Worksheet which you can get HERE!
Spending the time one day a week (or maybe two) to plan and prep will save yourself time, money, and energy later.
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