If you’re anything like me, you’ve got a million things on your plate—work, family, friends, maybe even that side hustle you’ve been dreaming about. But there’s one plate we often forget about…our actual plate. 😅 Yep, I’m talking about meal planning!
I’ve heard from so many women over 30 that one of the biggest challenges to staying healthy is finding the time (and the willpower) to plan meals. And I totally get it. Between juggling responsibilities and trying to have some semblance of a social life, who has the time to think about what’s for dinner every night? Not me! But trust me, meal planning doesn’t have to be complicated or time-consuming. With a few simple tips, you can make healthy eating a breeze—even on your busiest days.
1. Start with a Plan (But Keep It Simple)
First things first, let’s ditch the idea that meal planning has to be this elaborate, Pinterest-worthy process. We’re not here to win any meal-prep awards; we’re here to make life easier! Start by taking a quick look at your week. Got a few late meetings or a kids’ soccer game? Note those busy days down and plan for quick, easy meals on those nights.
Pick a few simple, healthy recipes that you and your family love. Think stir-fries, salads, sheet-pan dinners—anything with minimal ingredients and maximum flavor. Then, make a grocery list based on these meals. Pro tip: stick to the outer aisles of the grocery store where all the fresh, whole foods live!
2. Embrace the Magic of Batch Cooking and Prep Ahead
Let me tell you, batch cooking is a game-changer! 🙌 Set aside an hour or two on the weekend to cook up a big pot of quinoa, roast some veggies, and bake some chicken breasts. These can be the building blocks for meals all week long.
And don’t forget to prep those ingredients ahead of time. Chop your veggies, marinate your proteins, or whip up a quick dressing or sauce. You’ll thank yourself later when dinner takes 10 minutes instead of 30. Leftovers? Turn them into new meals! Roasted veggies can go from a side dish to the star of a salad or soup.
3. Keep It Balanced (and Delicious!)
Now, let’s talk about balance. No, I don’t mean balancing work and life (although that’s important too), I’m talking about your plate! The easiest way to create a balanced meal is to use the plate method: half your plate with veggies, a quarter with lean protein, and the last quarter with whole grains.
And don’t forget the snacks! Have some easy, healthy snacks on hand like Greek yogurt with berries, nuts, or sliced veggies with hummus. These will keep you fueled between meals and help you avoid those vending machine temptations.
4. Make Technology and Tools Your Best Friends
Did you know there are apps for meal planning that can do most of the heavy lifting for you? Yep, there are! You can use apps to plan your meals, store your favorite recipes, and even create grocery lists. You don’t have to do it all by yourself!
And let’s not forget those handy kitchen tools that save time. Slow cookers, Instant Pots, and air fryers are a busy woman’s secret weapon. Throw in some ingredients, set it, and forget it. Dinner practically makes itself!
5. Give Yourself Some Grace (and a Little Flexibility)
Here’s the thing—meal planning isn’t about being perfect. It’s about finding what works for you. If you planned to cook a gourmet meal but ended up with takeout, that’s okay! Focus on progress, not perfection. Flexibility is key. Some weeks will be better than others, and that’s totally normal.
Celebrate small wins—like making dinner three nights in a row or trying a new healthy recipe. Remember, you’re building habits for the long term, not just for a week.
6. Get the Whole Family Involved!
Why should you have all the fun? 😜 Get your family or partner involved in the meal prep. Assign small tasks, like washing veggies or setting the table. This not only makes meal prep quicker but also more fun and engaging. Plus, it’s a great way to teach kids about healthy eating.
Wrapping It Up: You’ve Got This!
Meal planning doesn’t have to be a daunting task. With these simple tips, you can make healthy eating a part of your routine without the stress. Start small, keep it simple, and give yourself the grace to learn and adapt along the way.
And remember, every small step you take towards planning and preparing your meals brings you closer to a healthier, happier you. So go ahead, give meal planning a try this week! You might just find it’s the easiest, most delicious change you’ve made.
Happy planning, and bon appétit! 🌿🥗
Also, I have a free recipe book with 5-ingredient recipes. It’s quick, simple, tasty, and healthy. Download it here!
