Healthy Meal Plans – 12 Ways To Plan A Meal In 5 Minutes
Want to create healthy meal plans? Here are 12 tips to help you create the perfect healthy meal plan in just 5 minutes.
Let’s chat about healthy meal plans.
Want to create some healthy meal plans?
Here are 12 tips to help you create the perfect 5 minute healthy meal plans (to make your life easier!)
When you’re rushing through a busy day, sticking to your healthy diet may be the last thing on your mind.
And this is where many of us get unstuck.
Maybe you grab a doughnut during a morning meeting (because you had no other breakfast prepared) or maybe you buy lunch from a vending machine (because you once again had no lunch prepared), and end up picking up a bucket of fried chicken for dinner because you’re too tired to cook.
If you think you don’t have time for meal planning, think again!
Let’s be honest.
Having a bowl of cereal at home or grabbing an apple as you leave the door is less time consuming than driving somewhere to pick up a muffin and more satisfying than feeling so desperate you grab whatever food you can find at work (usually something junky).
It helps immensely if you can figure out what you’re going to eat in advance as:
a) It is actually more convenient and
b) You can make a healthier choice that way.
Plus, you’ll probably spend less on takeout and dining out.
If you want to put your healthy eating goal back on track, take a look at these tips for taking control of meal planning.
Dealing with the Logistics of Healthy Meal Planning
HEALTHY MEAL PLANS
TIP # 1 – Schedule by the week.
Unless you have a personal chef, it will probably be easier to design your meal plans for several days at a time.
That way, you can cook in batches, and make fewer trips to the supermarket.
Creating a week-long meal plan at a time is a good starting point.
HEALTHY MEAL PLANS
TIP # 2 – Divide up your servings.
If you’re trying to lose weight, calculate how many calories you need per day.
Then, you’ll know about how much to eat for each meal and snack and plan accordingly.
HEALTHY MEAL PLANS
TIP # 3 – Shop mindfully.
Focus on the perimeter of the supermarket where you’re more likely to find fresh whole foods instead of candy and chips.
Visit farmer’s markets where you won’t be tempted to buy unhealthy treats disguised as good healthy options for snacks and meals.
HEALTHY MEAL PLANS
TIP # 4 – Stock your pantry.
Are exciting recipes passing you by because you’re out of tahini or pink salt? Make a list of products you want to keep on hand and add them to your pantry.
HEALTHY MEAL PLANS
TIP # 5 – Clear away junk food.
Make room for healthy fare by minimizing products that are high in sugar, salt, and empty calories.
If you want to hold on to a few cookies, store them out of sight.
Be warned, it is far easier to slip from your healthy eating intentions when you know that temptation is nearby.
HEALTHY MEAL PLANS
TIP # 6 – Ask for support.
Invite your family and friends on board.
Shopping and preparing meals is more fun when you have company.
Even small children can suggest what side dishes to serve, and help with kitchen tasks like tearing up salad greens.
HEALTHY MEAL PLANS
TIP # 7 – Be flexible.
While a meal plan is likely to make your diet more balanced, there will be days when you slip up.
Congratulate yourself for making sound choices most of the time.
Sometimes it really is a 80/20 ratio – where we eat well 80% of the time and 20% of the time we allow for more indulgent eating.
Just make sure the this ratio doesn’t slip to the other way around.
Meeting Your Nutritional Needs with Meal Planning
HEALTHY MEAL PLANS
TIP # 8 – Load up on produce.
Fill at least half your plate with vegetables and fruits.
Aim for 5 to 13 servings a day.
Most fresh or frozen produce is high in nutrients and low in calories.
Your body is craving these foods and nutrients.
Make sure to give your body what it needs and is looking for!
HEALTHY MEAL PLANS
TIP # 9 – Choose healthy fats.
Most adults need about 30% of their calories from fat.
Good choices include olive oil, nuts, seeds, and fatty fish.
HEALTHY MEAL PLANS
TIP # 10 – Create substitutes.
Almost any dish can be made lighter.
Browse online or pick up a cookbook that will give you helpful ideas.
You may find that you like grilled tofu as much as cheese or that you don’t need to add mayo to a Caesar salad.
Also consider switching a heavy dressing to lemon juice.
HEALTHY MEAL PLANS
TIP # 11 – Carry snacks.
Snacks are part of your meal plan too.
Keep a jar of natural peanut butter and celery sticks in the office refrigerator.
Pack a cooler with yogurt and cut fruit for road trips.
HEALTHY MEAL PLANS
TIP # 12 – Learn to read labels.
Labels provide a great deal of useful information when you know how to interpret the numbers.
Check how many calories you’re consuming, and the percent daily values for minerals, vitamins, and fiber.
All in all, whether you enjoy gourmet cooking or barely know how to operate your microwave, there’s always a meal plan that will suit your lifestyle and health needs.
You need to just look for it!
I love searching out ideas for 15 minute meals as that time frame seems so quick and easy for me.
As your new eating behaviors become automatic, you’ll find it easier to maintain a healthy weight while enjoying delicious foods.
Plan in advance and be consistent about sticking to this plan.
If you know in advance that you can’t avoid a special occasion during that particular week, make adjustments for that week.
For example if you have dinner plans already booked, make a plan to choose the healthiest option on the menu in advance.
Or if you feel more inclined to pick something less healthy, decide in advance to only eat half that meal.
It’s all about following through on your commitment to yourself so that you can trust yourself to do what you will say you will do.
Honor your commitment to yourself because you are worth it.
-
Before You Go…
– See my EVERYTHING PAGE and grab a free gift > HERE
– Get instant access to EVERY COURSE I’ve ever created > HERE
– Listen to my INSPIRING LIFE PODCAST on Spotify or via Apple Podcasts.
– Or for biz owners, listen to LIFE COACH FOR BIZ MOMS Podcast on Spotify or Apple Podcasts.
I’m Frances Vidakovic – a mindset & action coach for quietly ambitious women who want to stop overthinking and finally take aligned action. I help women achieve their goals and follow through on what matters, without sacrificing their sanity or soul.