Some thoughts and discussions from me.
Some thoughts and discussions from me.
When it comes to staying on plan, nutritionally speaking, during the week, meal planning is KEY.
Notice I didn’t say ‘meal prep.’
While I do see value in prepping certain foods (proteins, veggies) ahead of time, I think having your plan down is far more important.
Of course, this also means being able to execute on that plan, by shopping for the groceries needed to do so.
Meal planning doesn’t have to be some hairy, scary, tedious thing. In fact, I have fun meal planning each week!
Today I’m going to walk you through my step by step method for meal planning, and share some of my favorite dinners to add to the rotation.
Step one is always getting some meal inspiration. I consider myself lucky to be working with anywhere from around 50 to 100 clients on a weekly basis.
In my membership community and Lean Body Boot Camps, we share ideas for meals every single day. In fact, in Sculpted Strong, we have one day a week specifically dedicated to meal sharing.
Honestly, this is where I get most of my meal inspiration. I also have a clients-only Pinterest recipe board. Every recipe pinned has been tried, tested, and approved by either myself or a client.
So, every weekend, I review what’s been posted, hop on the Pinterest board, or I’ll go to some of my favorite recipe websites and grab some dinner ideas.
Another source is all of my previous meal plans. I work in Evernote for just about everything, so I’ll also look back to previous weeks to see if I’ve forgotten about a favorite recipe.
First, I’ll cover breakfasts, lunches, and snacks. This takes all of about 3 minutes, since I usually eat the same things on repeat for these meals. I rotate between 2-3, which eliminates TONS of mental fatigue.
I HIGHLY recommend finding 2-3 breakfasts, snacks, and lunches you like, that are also on plan. Much less thought process involved. The less thinking about food, the better. ”
Dinners are where I have to get creative.
Now, if it were just me, myself, and I, I would probably rotate between 3-4 dinners, as well. However, I live with my dear husband, and he has a deep rooted fear in leftovers, or having the same thing twice in one week for dinner (or so it seems.)
And I do this part all in Evernote, in my Meal Planning notebook.
Then I’ll go in and add my meals for the week. After I’ve added the meals, I’ll go in and add the ingredient list below the meal. Like this!
I just literally copy/paste the ingredients with the check box feature on, so I can check off each item as I’m shopping.
Pretty easy peasy lemon squeezy, right?
Ok, so on to my dinner favorites!
I’m sure if you’re a client reading this, you’re not surprised at all. This is one of my favorite soups ever!! It also looks complicated, but it’s ridiculously easy to make. I also omit a few of the ingredients to make it even easier.
#2. Chicken fajita bowls
#3. Creole Shrimp w/ Garlic Cauli Rice
#4. Bison Meatloaf
This is another regular in our house.
For the meatloaf:1.5 lbs ground bison 1⁄3 c. bread crumbs
1/3 c. breadcrumbs
1 t. minced garlic
1⁄3 c. parmesan Sea salt Pepper Oregano
1⁄2 c. ketchup
2 T. worcestershire 1 T. honey
Dash of hot sauce
Preheat the oven to 350. In a bowl, mix all of the meatloaf ingredients together, and press into a loaf pan. Cook for 10 minutes. Meanwhile, mix together all of the sauce ingredients. Spread on half to the meatloaf after 10 minutes. Cook for another 25-35 minutes, and then spread on the rest of the sauce.
Steam some frozen broccoli to eat on the side, and grab a sweet potato to add as another side.
This is the newest one to make the rotation, but I made it for some company a few weeks ago, and I’ve already made it again! I see this one being a regular as long as the temps stay below 70 degrees out. I loooove the coconut milk in exchange for cream in it.
I hope you find this helpful! I would love to know any tips or tricks you have for meal planning! XO