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October 20, 2020 3 min read

Meal planning is the process of planning and preparing your food in advance, so you always have an answer to the question, “what am I going to eat for dinner?” Meal planning can be cumbersome at first, but once you get in the habit, you will find that you:

  1. Eat nutritionally balanced meals more often
  2. Save time and energy
  3. Save money

When you’ve successfully mastered meal planning, you will have dinners or lunches available already, which cuts back on last-minute fast food stops or reaching for a frozen meal. You won’t have to spend your time prepping and cooking food; instead, you’ll reheat what you’ve prepared already, and you will be shocked by the money you save when you stop frequently eating out. 

Meal Planning Instructions

First, decide what meals you’re meal planning for a week. Are you tackling dinners? Are you attempting to meal plan every meal and snack you eat for the week? The best place to begin is the meal where you struggle to stick to your nutritional goals. For example, if you have a hard time packing your lunch for work and often eat out for lunch, start with meal planning lunches. If dinner is where you struggle because you’re too tired to cook after work, start there.

You can quite possibly meal plan your entire day of eating - this could be especially beneficial if you’re training for a fitness competition or you are very strict about hitting your goals. The key to successful meal planning is preparing for your days of workouts as well. Don’t forget you’re fueling your body, and if you want to fuel it properly, you need to consider the work ahead of you.

Laying out an entire week of your meals can seem overwhelming, but it’s also a great way to ensure you’re hitting the macros appropriate for your goals. Even if you’re only meal planning one meal, use the chart below to layout your meals using foods you typically consume plus your meal planned meal.

 

M

T

W

Th

Fr

Sa

Su

Breakfast

 

 

 

 

 

 

 

Snack

 

 

 

 

 

 

 

Lunch

 

 

 

 

 

 

 

Snack

 

 

 

 

 

 

 

Dinner

 

 

 

 

 

 

 

Treat

 

 

 

 

 

 

 

Workout/

Rest

 

 

 

 

 

 

 

 

Start by adding your workout schedule. Meal planning around your workouts will help determine whether you’re using protein supplements and other functional food to ensure you feel great and not deprived when you begin.

Next, add in the foods you consume every day. For example, if you use a protein supplement each day following your workout, write it in the chart. If you eat oatmeal every morning for breakfast, write it in the chart. A day of workouts should include at least two functional food snacks and a small sweet treat.

As long as you’re not planning for a fitness competition or something else that requires an extremely rigid diet, one day per week should be left unplanned, and allowed for flexible eating. You will find that allowing yourself to be free from restriction one day per week helps you maintain your diet throughout the week without “cheating.” Don’t think of your free food day as “cheating,” though. Food is food. You’re merely structuring your meals for success.

Now, plan the rest of your food. You might find it easiest for lunches and dinners to select a protein to serve, then fill in what fruits, vegetables, and carbs go with it. Repeat for the other meals you’d like to plan. By planning the sides you will serve all at once, you ensure you’ll be getting adequate servings of fruits and veggies as well.

Finally, considering the approximate macros you’ve laid out, fill in the rest of your meals with whole, functional foods or protein supplements to meet your approximate macro goals.

Meal Planning Prep

Now that you know the foods you’re eating through the week, you need to purchase the ingredients and prepare them. Many people chose a weekend day to grocery shop and then prepare their meals. Look at your chart and put together a list of the ingredients, functional foods, and protein supplements you need to purchase to complete your meal plan.

Shop and purchase all of your foods and then get cooking. Prepare your meals in individual Tupperware containers, and organize them in your fridge.

The next day, you’re ready to grab and go and enjoy a successful meal planning day! Supplement Superstore is your one-stop-shop for functional foods, protein supplements, and all the sports supplements you need to achieve your goals. While we do have excellent service, order your supplements from us a few days in advance to ensure you have everything you need. Happy planning!



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