Plan Your Meals

How many times each week do you get fast food or pizza because you just don?t want to think about what to have for dinner again?

How many times this week alone have you gone out for lunch because you didn?t plan ahead and have a healthy lunch ready to bring to work?


Too many, if you?re like most people.


Planning meals is an easy habit to get into that can help you lose a lot of weight.

Most people don?t plan a menu for the week because they think that it?s too much work. But when you plan your meals you can create meals that will maximize fat burning and give your body the fuel it needs.  

Protein rich meals that include healthy carbs don?t just happen. You need to plan them.

 When you plan ahead you can buy the ingredients you need and even prepare meals ahead of time. That will keep you from grabbing fast food on the way from work because you?re tired or because you can?t decide what to make for dinner.


Creating healthy meals

 When you are planning meals you should aim to have 60% of the meal consist of protein. 

30% of the meal should be vegetables or healthy carbs.

10% of the meal should be healthy fats.

Using these figures as a guideline you can plan out healthy meals that will help you lose weight and burn fat. 

If you are crunched for time you can plan for that and prepare meals and snacks that are healthy ahead of time. A little time spent planning can lead to dramatic weight loss that will help you meet your goals and stay at a healthy weight. 

Planning balanced and healthy meals will also teach your kids healthy eating habits that they will use for the rest of their lives. Studies have shown that kids will repeat the eating habits they learn as children.


Trying new things

 When you plan meals you can also get more creative with what you eat

Instead of pulling out some frozen chicken again because you have to cook something you might find that you really like trying new and exciting dishes that will make meals more interesting.

Here are some tips that will help you get started planning meals and snacks:

  • Make an appointment to plan meals. Set aside an hour or two on a weekend or before you shop for groceries to plan out meals. Write it on your schedule and set a reminder on your phone or table
  • Print off a weekly calendar. Write on the calendar what meals and snacks you?re going to have. Then post it on the fridge or in a central place so you and your family will know what meals you?re having each day
  • Coordinate your shopping list and meal plan. As you plan the meal on a sheet of paper jot down all the ingredients you need for that meal. Use that jotted list as the basis for your shopping list. That way you can be sure you have everything you need.
  • Be flexible. Some days you might have to swap one meal for another one based on time constraints, weather, or other factors. It only takes a few minutes to change the menu around. When unexpected things happen don?t order out. Just swap meals that you have already planned.