Fall is in the air, which means back to school and the start of football season. Whether you’re headed back to the classroom, planning to celebrate fall events, or simply getting back into a routine, meal planning is a simple yet powerful tool that can transform your eating habits, help you shed those unwanted pounds, and boost your overall health.
What Is a Meal Plan?
Think of a meal plan as a blueprint of what you will eat for every meal over a set period of time. It can include home-cooked dishes, pre-made meals, or even takeout — whatever works for you! The key is that it helps you reach your goals, whether that’s eating healthier, saving time, or sticking to a budget.
Before You Start Planning, Consider These:
- Who’s at the Table: Whether it’s just you or a whole crew, knowing how many mouths you’re feeding helps with planning portions.
- Dietary Needs: Consider any food allergies, intolerances, or preferences.
- Your Goals: Looking to save time? Cut costs? Lose weight? Your goals will influence your recipe choices and how often you cook.
- Your Schedule: How much time do you realistically have for meal prep? If you’re short on time, don’t be afraid to include takeout or convenience items like pre-cooked chicken in your plan.
Why Meal Planning Is Your Weight Loss BFF
Meal planning sets you up for success, especially during the busy back-to-school season:
- Healthy Choices: Planning ahead makes it easier to prioritize nutritious foods and resist those tempting drive-thru detours.
- Portion Control: Pre-portioned meals and snacks help you stay mindful of how much you’re eating.
- Time-Saver: Having meals ready to go means less stress and more time for the things you love.
- Stress Buster: No more staring into the fridge wondering what to eat! Meal planning takes the guesswork out of mealtime.
How to Meal Plan: 6 Simple Steps
Meal planning doesn’t have to be complicated. Here’s six easy steps to get you started:
- Set Your Goals: What are you hoping to achieve? Weight loss? More energy? Better overall health? Your goals will shape your meal plan.
- Decide How Many Meals You Need: There’s no one-size-fits-all here. If Tuesdays and Thursdays are crazy with after-school activities or study sessions, maybe plan for three home-cooked dinners and fill in the gaps with leftovers or takeout.
- Choose Your Recipes: The Red Mountain Weight Loss® app and website are packed with delicious ideas, but don’t be afraid to get creative! Ask friends and family for their go-to recipes. And remember, a rotisserie chicken from Costco and a side salad totally counts on busy days.
- Make a Shopping List: Use an app like AnyList to create your shopping list and collect and organize your recipes for the week.
- Meal Prep: This is where the magic happens! Chop veggies, cook grains, marinate chicken — anything that makes it easier to assemble meals during the week. You can do it all at once or spread it out over a few days, whatever works for you. Store prepped ingredients in separate containers in the fridge.
- Cook & Enjoy! You’ve done the planning and prepping, now it’s time to enjoy the delicious (and healthy!) meals you’ve created.
Meal Planning Tips for Success
- Portion Control is Key: Measure out your food to ensure you’re staying on track with your goals.
- Leftovers are Your Friend: Pack them for lunch or enjoy them for a quick and easy dinner.
- Be Flexible: Life throws curveballs, so don’t be afraid to adjust your meal plan as needed.
- Protein Power: Protein is essential for weight loss and feeling satisfied. Include lean protein like chicken, fish, beans, and eggs in your meals.
- Snack Smart: Keep healthy snacks on hand, like fruits, veggies, nuts, and yogurt, to keep you going between meals.
Bonus Tip: If you’re struggling with weight loss, consider incorporating GLP-1 medications into your health plan. These drugs can help curb cravings, reduce appetite, and support healthy weight management. Book an appointment with us today to learn more about how GLP-1s can help you achieve your goals.
Book an appointment today with one of our Medical Providers for more helpful meal prep tips and tricks to help you stay on track with your weight loss goals.
