Tips For Building A 7-Day Meal Plan
There are a lot of things you can refuse to do when they’re inconvenient — eating isn’t one of them.
No matter how busy our schedules get, we are biologically required to make time to eat (ideally) three nutritious meals a day that will fuel and energize our bodies for the life ahead.
Easy, right?
Well … no. More often than not, we’re pressed for time. We’re in a rush. We’re looking for the quickest solution that’ll satisfy our hunger right now.
But quick and easy doesn’t often mean healthy and nutritious.
That’s why meal planning can be such a save!
Don’t think about what you’re going to eat when you’re hungry. Get the thinking out of the way at the beginning of the week and enjoy a healthy menu of recipes without the stress of last-minute decisions.
Let me help you get started.
The Basics of Meal Planning
What is Meal Planning?
Meal planning is more than scheduling what you’re going to eat — it’s prepping everything you need beforehand so that you don’t have to stress about the time commitment of cooking when life gets busy.
Meal planning is a proactive approach to nutrition that allows you to make intentional choices about the food you consume without being incentivized to settle for what’s quick and easy. It may require a few hours over the weekend, but you’ll be set up for success with ready-to-go ingredients that’ll make it easy to enjoy healthy meals all week!
Key Terms
Macronutrients (Carbohydrates, Proteins, Fats)
Carbohydrates are your body’s primary source of energy, and they can be divided into two groups: simple carbohydrates (sugars) and complex carbohydrates (starches and fibers). It’s important to understand the difference, and when possible, always prioritize complex carbs by adding whole grains, legumes, and vegetables to your diet.
The amino acids in proteins play a crucial role in building and repairing muscle tissue. You should consider varying your protein sources between lean meats, fish, poultry, and other plant-based options such as tempeh or tofu.
Some fats are better than others. It’s important to include the monounsaturated and polyunsaturated fats found in foods such as olive oil, nuts, avocados, and fatty fish in your diet. These fats go a long way towards improving your brain health, hormone production, and the absorption of fat-soluble vitamins. Conversely, do your best to avoid the trans fats found in processed foods.
Micronutrients (Vitamins, Minerals)
Vitamins are the organic compounds found in many fruits, vegetables, and whole grains that are necessary for various physiological functions. The more diverse your diet, the more vitamins you’ll consume. If lacking, consider vitamin supplements.
Minerals such as iron, magnesium, calcium, and potassium are the inorganic nutrients vital for bone health, nerve function, fluid balance, and more. Foods such as leafy greens, seeds, and nuts are often rich in minerals and should be included in your diet.
Whole Foods vs Processed Foods
More than just an expensive grocery store, whole foods are foods that are as close to their natural state as possible. This may include organic fruits and vegetables, as well as grains, lean proteins, and unprocessed dairy products. Whole foods are clean foods that maintain much of their original nutritional content.
Processed foods, on the other hand, have undergone some sort of changes through the cooking, milling, or preparation process. While some processing can be necessary for certain foods, excessive methods can lead to the loss of nutrients and the addition of preservatives. Keep an eye on food labels and opt for whole food options when possible.
The Benefits of Meal Planning
1. Helps with Portion Control
Ever found your eyes to be bigger than your stomach? When we’re hungry, it’s easy to overestimate our appetites, filling our plates to the brim, and leading ourselves to either overeat or throw the scraps out. By planning your meals out beforehand, it’s much easier to know what constitutes a filling meal.
2. Ensures a Balanced Diet
It’s easy to know what we need in theory. It’s much harder to keep track of everything we’re ingesting when we’re picking it up quickly at a grocery counter or ordering from a restaurant menu. Meal planning allows you to take a mindful, proactive approach to your nutritional health, reducing the likelihood of making impulsive, unhealthy food choices.
3. Saves Time and Money
Shop with a plan. When you’re able to go into the grocery store with a specific list of ingredients, you’re much more likely to avoid the unnecessary purchases and impulse buys that might expire unused.
4. Efficient Use of Ingredients
Sometimes, an overflowing refrigerator can be more intimidating than inspiring. Knowing exactly what you have and how you plan to use it can be liberating! Not to mention, using all of what you have before you make an additional trip to the market can minimize food waste and support environmental sustainability.
5. Reduces Decision Fatigue
Eating is a big part of our lives, but it’s far from the only thing on our mind. Instead of wasting countless hours a week thinking about your lunch or dinner plans, free up that mental space for all the other important decisions in your life!
6. Promotes Healthy Eating Habits
Just like a consistent routine of exercise, developing healthy eating habits can be easier said than done when unhealthy options are so readily available. By planning your meals out beforehand, you’re giving yourself a clear pathway forward that’s easy to follow!
Tips For Meal Planning
1. Start Slow
There’s no need to change your whole food lifestyle in one go. Meal prepping effectively takes practice. Start small, don’t be afraid to make mistakes, and enjoy the little improvements! Start by prepping healthy snacks for the week or a single meal for lunches. My suggestion is to pick a recipe you enjoy — one that, ideally, includes a protein, grain, and vegetables — and go from there.
2. Know How Long Your Food Lasts
Step one to making meals you plan to save is knowing how long they can be saved. Making eight portions of a meal that only lasts four to five days isn’t an efficient use of your time or ingredients. While there are multiple factors to your food’s lifespan, consider that cooked meats, grains, and veggies can normally go 4-5 days in the fridge, while chopped raw veggies might only last 2-3.
3. Eat a Variety of Foods
I try to focus each one of my recipes around a main protein (meats, fish, beans, tofu, etc.), a grain (rice, quinoa, pasta, etc.), and a vegetable — but the options within that are almost limitless! The wider array of foods you can include in your diet, the broader spectrum of essential nutrients you’ll consume. Do your best to fill your diet with various macro- and micronutrients.
4. Include Plenty of Healthy Fats
Essential fatty acids such as omega-3 are critical for brain function, heart health, and inflammation. Foods like avocados, nuts, olive oil, and fatty fish are fantastic complements to most any dish!
5. Focus on Whole Foods
As discussed before, whole foods are foods that have retained as much of their original nutritional value through a lack of processing. While it may be difficult to entirely avoid processed foods, opt for the “whole” option as often as possible. Some processed foods include reduced fat products and packaged foods.
6. Save Time with Similar Ingredients
Meal planning is all about efficiency. Instead of beginning a week with seven recipes that include seven different proteins or grains, consider overlapping ingredients to expedite the prepping process. Search for versatile, nutritious ingredients such as cooked grains, pre-chopped vegetables, or lean protein to mix and match across multiple days.
7. Plan For Dietary Preferences and Restrictions
This should go without saying, but don’t forget to take your own, specific dietary needs into account. Not everyone deals with the same intolerances — or enjoys the same flavors — as you do. Look for yummy alternatives and don’t be afraid to experiment with someone else’s recipe! Most of the recipes on my blog are gluten and dairy free, so feel free to start there.
8. Be Flexible
Remember that the point of meal planning is not to be forever predictable. You can be spontaneous! If you know you enjoy going out with friends or family for dinner, leave an opening in your schedule. A healthy diet isn’t a perfect diet. Enjoy yourself, make nutritious living as easy as possible, and don’t be afraid to be flexible.
Curious For More?
Jumping into the habit of meal planning can be intimidating. If you’d like to know more (or are simply looking for some ideas), subscribe to The Rose Garden newsletter below. You’ll receive a link to my free Meal Prepping Guide, as well as additional tips and recipes delivered straight to your inbox!