August 3, 2022
Mealtime can be stressful, so having a plan can help to limit stress around what to eat, what to cook, or what to buy. And after a long day of work, many people don’t feel like making MORE decisions like what to make for dinner that night, so having a plan provides a sense of comfort.
Take the first steps for setting yourself up for meal success. Download the Weekly Meal Planner and Grocery List below and make a plan to create your meal plan.
How to Use Your Meal Planner
- Determine if there are any major events happening each day that could impact meals including preparation times and dining home vs away from home.
Consider: meetings, after work events, date nights, parties, travel - Write out your meals for each day and the times you will consume them. Aim for a consistent schedule most days. The goal is to eat every 3-4 hours.
Consider: utilizing leftovers or extras, what you already have available at home, cook time - Snacks count too! Not every snack slot may be needed. It depends on your schedule, activity, and hunger levels.
- Use your plate as a guideline for planning meals and snacks: Mealtime Plate: ½ plate of veggies or fruits + veggies, ¼ plate protein, ¼ whole grain/starch Snack Sized Plate: ½ plate protein or healthy fat, ½ plate fruit, veggie, or whole grain/starch.
- Once your meals are planned, determine what items need to be purchased based on items already available in your home inventory and complete the Grocery List.
- Don't forget about exercise! Plan out your exercise days and times in advance.
- Share your plan with your family so you're all on the same page.
- Put your weekly planner somewhere visible where it can serve as a reminder and be communicated to your family.
- Create a tracking and non-food reward system to monitor your progress with following your plan.
- Write you plan in PENCIL - it's OK for things to change!
Print a new plan and list each week to stay on track!
