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Meal Planning Tips

A common complaint I hear from many people is that meal planning is hard/time consuming/frustrating/boring, etc. I told someone I didn’t love meal planning either, and she seemed shocked. “Isn’t that what you do for a living?” It’s true that I did learn a lot about meal planning in school. In ways, that only makes it harder for me, since I can think of more “rules”.

While I don’t always love meal planning, I don’t hate it. Usually my problem is having the right ideas to fit my schedule and budget at the time. Here are some tips I try to follow to make meal planning easier.

1) Don’t try to plan too much at one time. For me, a week is plenty. I plan to grocery shop once a week. Produce doesn’t last much longer that anyway. However, that doesn’t mean you can’t have more ideas than one week worth. I often have more ideas than days (or ideas that won’t fit my schedule for the week). File those away in your brain for the next time.

2) Have a set time you meal plan. Find a consistent day and time of day that works. I like to meal plan during breakfast or lunch. I’m a little hungry so I can think of foods that sound good. And I can multi-task doing it while I eat. This makes it feel like less of a time drain. Also, if you have a set time, it doesn’t feel like it is taking over your life.

3) Have a few “set” days. We have a leftover night every Tuesday. Breakfast for dinner is every Wednesday. I don’t have to think about two out of the seven days. Win! Maybe you do Taco Tuesdays or Meatless Mondays. Just having some parameters will speed things up.

4) Know your categories of foods. I like to have soup generally once a week. Then I know we’ll probably want Mexican and or Asian food. Fridays and Saturdays I like to have “weekend food” – pizza, sandwiches, burgers, faster foods to cook. Having those categories helps me know which types of foods I’m thinking about.

5) At the end, double check for repeats. This is a key step. I skipped it a couple weeks ago and ended up with 4 nights of chicken in a row. Whoops! This isn’t to say I might not repeat chicken in a week, but I try to space it out.

6) Look at food magazines and blogs in your free time. I know, I know. We don’t have free time. But instead of scrolling Facebook for the third time today, go check a couple food blogs you trust. Subscribe to a good food magazine for your lifestyle. I really like Cooking Light, but there are plenty of other great options. Just browsing these will file dinner ideas away in your brain. Seriously. Years later, I will suddenly remember a blog post I saw and wanted to try. If you use pinterest, actually USE it to help you plan your meals.

7) One idea to try, which may or may not work for you. Pick one blog or one cookbook or one magazine. Find all your meals from there. It is tricky, but it can save time flipping around endless places for ideas. When I’ve done this, I usually get about three recipes from the same place. My other two ideas are recipes I know and love.

8) Don’t try all new things. Keep some tried and true recipes in your line up each week. It is mentally exhausting to figure out a new recipe every night. Keep it real. Keep it simple.

Do you meal plan? I’d love to hear what you use to help in the comments!

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Bribes for health?

From a recent visit to Sea World.  I doubt this sea lion would keep performing without his rewards.

From a recent visit to Sea World. I doubt this sea lion would keep performing without his rewards.

A recent Freakonomics radio episode discussed the importance of incentives for people to make healthier eating choices.  Studies indicate that educating people on the benefits of healthy eating is not enough; an incentive or “bribe” is necessary for actually making a change.

With my limited financial resources, I cannot bribe any of you to make a change in your diet.  I can only provide you with information on how to make healthier choices.  Taking the step to change is definitely up to you.

But I agree with the economists from the radio show – incentives are important.  Future health and well-being are not the best motivators for making healthy choices right now.  Here are some ideas for more immediate incentives you can use to help yourself make a diet change.

–  Save money on each day that you make a healthy choice.  Treat yourself to a concert, play, sporting event, or other activity you enjoy.

–  Indulge in something else that makes you feel good, such as a makeover, spa day, or professional shave.

–  Set a short-term weight loss goal, and buy yourself some new clothes when you reach them.

–  Try a biggest loser competition with friends or family.  Paying money for not making good choices works for some people.

I would recommend avoiding any food incentives.  Many of us over-indulge when we eat our reward food and negate most of the good choices we made.  Besides, food is what we eat because we need to survive.  While we can enjoy what we eat, we need to take out the extra emotional baggage of eating – “I earned dessert”, etc.

Hope these tips help incentivize your healthy choices!  If you have any other ideas, please share them in the comments.

To learn more about the original Freakonomics episode, click here.

Have any nutrition questions? Need help with meal planning or a special dietary need? Send your questions to me at kimberlykmarsh(at)gmail(dot)com, and I will answer them in upcoming posts!

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