Raise your hand if you’ve got meal plan drama! You know what that means.
Maybe you dread it, get overwhelmed by it, or simply don’t have any interest in doing it. Does this sound like you?
If so, you’re not alone! In fact, I hear it super often. I hear that the moms I work with don’t have time for it, that it’s hard, that they don’t know what to make, whatever the objection might be. But it doesn’t have to be that way!
Today, we’re ditching meal plan drama with three easy steps.
Because if you’re serious about your health and fitness goals, you’ve gotta be serious about your nutrition. If you’re not, you’re sabotaging your efforts!
If you’re new here, my name is Rachael and I help moms lose weight. I particularly like helping moms that feel like they don’t have time to work out, that they don’t have time to meal plan, and like they want to create more of that in their life.
So let’s dive in and talk about fitting meal planning into your life today!
So meal planning, what is it exactly?
Meal planning is figuring out what you’re going to eat ahead of time so that it’s easier to make good choices. It’s done so that you have the food ready and you don’t have to waste a bunch of time trying to decide what you’re going to eat at the last minute. For some, it goes as far as involving meal prep Sundays where you prepare all your food for the week, put it in individual containers, throw it in the freezer, and have it all ready to eat. It’s kind of like having a lean cuisine store in your freezer!
Meal planning can also be planning what you’re going to eat before you go to an event. Last week, I talked about the 4th of July and how you can preserve your health and fitness efforts by planning ahead.
Basically, meal planning is anything that involves creating a plan for what you are going to eat.
Doesn’t sound too bad, right? Right! Now let’s cut the drama.
Step One: Change your thoughts.
I’m sure you guessed that’s what I was going to say! If you’ve been with me for a while, you know that I love to talk about thoughts. But thoughts have such an impact on what actually happens! If we walk around spending our time complaining about meal planning or thinking it’s impossible, our results will show just that.
If we change our thoughts to believe that meal planning is do-able, easy, and maybe even fun, our thoughts are going to eventually change over time! By changing your thoughts to something positive, you change your actions and get those results you crave.
Your planning is going to get easier and you’re going to lose weight, build muscle, gain energy, and whatever else you’re looking for. While this might sound like a huge shift, it doesn’t have to be. You don’t want to lie to yourself and try and change your thoughts to think it’s your favorite thing ever, but you do want to be positive.
Eventually, slowly changing your thoughts can get you to those positive feelings surrounding meal planning so that you can start seeing results!
Step Two: Make it simple, not easy.
Simplify rather than trying to convince yourself it’s easy. A lot of my clients want to dive in and pull out every cookbook they own and create these elaborate meal plans every single day. While that might work the first week, eventually you’re going to feel burnt out.
Instead, keep things simple. I like to operate on the 90/10 rule. This means that 90% of my meals are simple and 10% are something new and fun. For me, my simple go-to’s are hard boiled eggs, yogurt, a chicken breast that you’ve already cooked, and brown rice. You can also chop up veggies in bulk or leave some fruit aside.
With the other 10%, mix it up a little! Try hummus with your carrots or homemade granola with your yogurt. I’ve found this formula to be the most effective and sustainable. After all, the goal is that you should find a way to a meal plan that you can keep up with!
Another good thing to think about is that whatever you have available, you’re more likely to grab. If you’ve got the chips (which is my house right now since it’s summer time) and chocolate, that’s what you’re going to reach for. Make those things you reach for good choices to help you stay on track during those busy days and weeks.
Step Three: Schedule it and do it!
Now it’s up to you to stick with your simple and positive meal planning! I’ve found putting it on my calendar to be extremely helpful. If you don’t schedule it with yourself and actually create that plan, you’re never going to do it.
For me, I like to schedule time every Sunday from 5:00-7:00 pm for my meal prepping and making dinner for my family. To make this a little bit easier on myself, I’ll just make extras of whatever we’re having. If we’re grilling, I grill extra chicken breast and steak. I might hard boil a bunch of eggs while I’m making them dinner and make a bunch of brown rice.
Carve out time during the week to set up a list of what you’ll eat the following week. Then, you’ll have a list of all the ingredients you’ll need to get before you start meal prepping. After that, it’s easy and pain-free!
It becomes simpler and part of your weekly routine. Is it going to be perfect the first week? No. The first week I did this, it was awful! I was stressed, frazzled, and wanted to give up. But I kept thinking in my head, “This is going to work. I can make this easy. I can make this simple.” My thoughts kept me working through meal planning. Now that I’ve been doing it for about a year and a half, I would never look back because now it’s easy.
I’ve got the staples that I grab and I throw in some fun stuff here and there that helps keep it fun and interesting. Trust me, if I can do it as a mom of six busy kids, so can you!
It’s not until we make something a priority in our minds that we’ll actually turn it into sustainable actions. It’s time to get those results you’ve been hoping for!
If you want a little bit of extra accountability, I’d love to share my free daily commitment tracker with you. You can use this to stay committed to your meal planning, stay committed to your workout, and stay committed to your thoughts and beliefs.
Want a little extra push or maybe even some ideas for meal planning? Join my Facebook group and make a post! All of the moms in the group are in the same boat you are and are working hard towards their health and fitness goals.
As always, I’m here for you! I want to know your struggles with your workouts, your meal plans, whatever it might be because I am here to help you. Don’t hesitate to shoot me a message today.
Thanks so much for reading! If you have anybody that would benefit from reading this post, I’d love for you to share it with them!
Until next time,