Have you ever heard of planning for your "food day"? Yes, we pick out what to wear in the morning, what tasks need to be accomplished, and where we need to go, but what about what we're going to eat? Most of us are so busy we end up eating meals on the fly. We grab a quick breakfast to go while running out the door, we eat out at the quickest place for lunch, and maybe we come home with a game plan for dinner. Many times, being prepared three times a day, every day with healthy, convenient meals, just doesn't happen.
Why is it that food is the first thing to be compromised when our schedules get ahead of us?
It is because we are not planning out our "food day". This is accomplished by knowing when, where, and what you're going to eat throughout the day. And some days are more flexible than others. If you are spending the day at home, it is easier to prepare a healthy meal with your fridge and pantry right at your fingertips. It is work days and travel days that require our attention and planning. It is about knowing when you'll be hungry, where you'll be when you need to eat, and what kind of snacks/meals you need ready to go. This of course requires a little extra time and planning, but this habit is essential to living a healthy lifestyle. Otherwise you'll end up reaching for that 3 o'clock candy bar at the gas station, or that drive thru burger for lunch, simply because you weren't prepared when that hunger came calling. And over time, if these small practices build up, even the best intentions to eat better will not succeed.
How do we plan for our food day?
Here are a few simple tools to use to start planning your food day, and making meal prep an integral part of your routine:
1. Define the when
When throughout the day do you need food? When are you actually hungry? When does your energy dip? Do you need to eat a big breakfast, or is your appetite small in the morning? How often do you snack throughout the day? How much time do you have for lunch? Anticipating your specific needs is essential to feeling your best. If you find that you are grumpy at work because you missed breakfast, then eating a high fat/protein meal first thing should be your top priority. You'll be amazed at how much smoother your day will go when you're properly nourished. Take inventory of your specific needs and find ways to be better prepared that actually work with you schedule.
2. Define the where
Where will you be when you need food? Are you working at an office that has a fridge and microwave? Or are you working on the go? Where you are will define the types of food you can bring. If you are eating on the go, you can use a thermos to keep foods such as soups and stews hot without having to use a microwave. You can also brainstorm snacks that are easily portable such as fruits, raw veggies, and nuts and seeds. Invest in re-usable containers and a good lunch sack that can withstand spills.
3. Define your Time
If one reason you don't eat a lot of homemade meals is that you don't have time, learn some simple recipes with minimal meal prep. Grabbing an apple to throw in you bag literally takes no time, whereas making homemade dips like hummus and salsa require more planning. How much time are you willing to put into your meal prep each week? I suggest choosing a few simple recipes to invest time in, and making the rest of your meals around those. Here are a few ideas:
- Make a large batch of quinoa or rice at the beginning of the week, and mix in other ingredients for a quick lunch to go
- Hard boil half a dozen eggs, and keep them in the fridge for breakfast and lunch all week long
- Make a large batch of chia seed pudding (recipe here), and create simple breakfast/snack parfaits
- Use the classic tool "cook once, eat twice," doubling up recipes for lunch leftovers
- Make large batches of soup and freeze for days when you need something easy
Simply put, not every meal needs to be a gourmet masterpiece. Make the most of your time in the kitchen, using recipes that are practical, simple, and delicious.
4. Use a Shopping List
Have a plan when you go to the grocery store for what you are going to make that week, not only for dinner but for breakfast, lunch, and snacks as well. Take inventory of your kitchen before you go, knowing what you need to stock up on, and have a few recipes in mind that you'd like to try. Shop for the whole week, instead of a day to day basis and try to use the same ingredients in different ways. For example, if one of your dinner recipes includes sweet potatoes, you can use the left overs in a sweet potato smoothie for breakfast, served as a side dish at lunch, and blended into a homemade hummus for a snack. Learn how to use the same foods in different ways, so you don't have to buy more than you need. Then the next time you go grocery shopping switch it up! Part of this is doing your research ahead of time, part is learning some new skills, and the other part is using your creativity.
Click here for a FREE grocery list template!
5. Stay Inspired
In order to have a new food plan day to day, week to week, you need to stay inspired and creative. Use resources such as your favorite cookbooks, food magazines, food blogs, Instagram, and Pinterest to get ideas about what you'd like to cook. Sometimes we have to spruce up our old routines with a fun new dish. I love to flip through old cookbooks, and rediscover recipes I already know how to make, but haven't in a while. It's a lot easier to make time for meal prep when we're actually excited about what it is we're going make. Find recipes you're excited to try, and don't be afraid to challenge yourself and step out of your comfort zone. Trying new foods is how we can level up our diet and create a "new normal" for ourselves.
6. Prioritize Health over Convenience
Convenience foods are one of the biggest culprits when it comes to eating a processed diet. Because most of us do not make time to cook our meals at home, buying premade meals and snacks has become the norm. However if we want to live a healthy lifestyle, we need to return to a whole foods approach, replacing processed boxed and wrapped foods with the real thing. It's about avoiding an ingredient list as much as possible. Real foods don't need a list of ingredients, or a nutrition facts label.
We often give in to junk food when we are out and about, waiting in line at the store, with no emergency snacks waiting in our bag. When these situations occur, I strongly urge you to prioritize your health over the convenience of an easy treat. If you can contain your hunger till you get home, do that, and make yourself a nourishing snack instead. If it can't wait, try to choose something that contains fat and protein. Foods high in fat and protein instead of sugary carbs keep us full longer and help us manage our cravings. Filling up on things like granola bars and cookies spike our blood sugar, leaving us hungry and craving more. Be wary of "health claims" on labels, especially foods that are known to be unhealthy. If the label sounds to good to be true, it probably is. Always read the ingredients and sugar content. The shorter the ingredient list the better.
7. Build your Foundation
Have staples in your kitchen on hand you can use to make simple meals. These products are good to have when you're in a pinch or don't have a plan ready. The staples in my kitchen include:
- cooking oils like olive oil and coconut oil
- vinegars like apple cider, red wine, and balsamic vinegar
- nut butters like almond, cashew, and peanut butter
- nuts and seeds like chia, flax, pumpkin, almonds, cashews, and walnuts
- herbs and spices like cinnamon, ginger, turmeric, thyme, rosemary, oregano, and dill
- frozen fruits for smoothies
- almond milk
- grains like quinoa, rice, and bean based pastas
- a few varieties of canned beans and tomatoes
- chicken stock
Make a list of your own kitchen staples, then brainstorm different meals you can make with them.
For more ideas, check out my Pantry Essentials Guide.
Well there you have it. Simple tips to think about when it comes to meal prepping and planning. Planning your food day is the best thing you can do to set yourself up for success. Of course days will come where you'll have to improvise, and it is ok to treat yourself once in a while to a special treat! It's all about developing a strong foundation of meals you can return to again and again.