Planning and preparing meals that are easy and enjoyable.

Mar 23

Meal planning and preparation are foundational strategies for enhancing overall health. Incorporating this into your routine not only aids in body composition and fitness goals, but also promotes healthier eating patterns, better nutritional intake, and sustainable lifestyle modifications.

Here's why:

Enhanced Dietary Quality

Structured meal planning is linked to healthier food choices. A study involving French adults found that individuals who planned their meals had higher diet quality and greater food variety. Notably, women who engaged in meal planning had lower odds of being overweight or obese, while men showed a significant reduction in obesity rates.

Effective Weight Management

Incorporating meal replacements into dietary routines has been shown to enhance weight loss outcomes. A systematic review and meta-analysis revealed that programs using meal replacements led to greater weight loss at one year compared to traditional weight loss programs.

Improved Nutritional Habits

Engaging in healthy meal preparation can foster better eating habits. A randomized controlled trial demonstrated that experiential healthy meal preparation empowered children to consume more whole grains, vegetables, fruits, and legumes.

Better Meal Timing

The timing of meals plays a crucial role in weight management. A systematic review and meta-analysis evaluated the association between meal timing strategies and anthropometric and metabolic outcomes, highlighting the importance of aligning meal timing with circadian rhythms for optimal health benefits. This is more about having consistent meals that coincide with your energy needs throughout the day.

Sustainable Lifestyle Changes

Meal planning encourages the adoption of sustainable dietary habits. By setting realistic goals, understanding individual nutritional needs, and creating weekly meal plans, individuals can make lasting changes that support weight management and overall health.

To start, think about your meals as being composed of protein, carbohydrates, and fats and how you are going to be putting these meals together. If you are tracking your foods in a food tracking app, this process gets easier as you become more aware of the values of the foods you are eating. Often, you can make minor adjustments to how you put your meals together while still keeping the overall flavor profile that you like, and you may not notice it that much!   Center each meal around your protein choice. Why? Because most people will be low on protein and because it will have the biggest effect on meeting your goals—whether it is to lose fat weight, gain or maintain muscle, or to improve your overall health and energy. Proteins are the building blocks for all aspects of your body.

When you’re planning your week, you can think about how many servings of protein you will need each day, what sources you will get them from (and of course what you like!) and what you want to put with it. I like to have meat on hand ready to cook, and some frozen. Frozen fish is often very easy to pull out of the freezer last minute to cook without a lot of planning, as well and having cans of tuna on hand in a pinch.

 Fruits and vegetables can be the second focus of each meal, and are also an excellent source of carbohydrates. I like to always keep ample frozen fruits and vegetables on hand to help fill in my supply if I don’t have enough fresh produce on hand.

Other sources of carbohydrates include grains and legumes, which are great sources of energy and can add to the protein totals in some smaller varying amounts.

Fats will be present in many of the foods you already eat, and added fats can be for cooking and/or flavoring. These can add up fast, contributing to your overall calorie intake, so I recommend to just be aware of all of your fat sources. Leaving room for foods like avocado, nuts/seeds, cheese, or other treats is a matter of mindfully choosing what you like and where do you want to spend your daily energy budget.

Whole foods often have a mix of protein, carbohydrates or fats. Take this into consideration when you are applying them to your targets and how they affect the overall totals.

An example of this is eggs. Eggs are great, eggs are healthy, but eggs are not in of themselves a high source of protein on their own and you also get some fat with them. I bring this up because if you choose to have eggs for breakfast and you are trying to front load your day with protein, you will want to add protein such as egg whites, legumes, or meat. Or add a side of high protein yogurt, a protein drink or shake.   Breakfast can be any food you like that breaks your overnight fast. It is that simple. It is easier if you have a plan and a routine. I have 2 different breakfasts that I rotate depending on my mood. Lately, it’s been just one meal that I have every single day, because I like it that much. Studies have shown that keeping food variety or choices down can work in your favor to meet your body composition goals.   My favorite brekky is oatmeal made with chia seeds, whey protein added to a high protein yogurt, a piece of fruit, and a garnish of sunflower seeds, pumpkins seeds, or walnuts. The ratio of these food items can be adjusted individually, depending on your calorie and macro targets.

Having a big box of mixed greens, a head of cabbage chopped, other miscellaneous vegetables ready to go can make for an easy salad and added protein. My favorite is a Mexican styled salad with black beans, green salsa, cilantro, and lime juice. Any meat will go with this: cod, chicken, beef, etc.

One day a week, I make a large pot of soup, which will carry over to at least 2 additional meals for 2 people.   One night can be a big stir fry that will provide leftovers for the following day. Shrimp, ground chicken, turkey, or beef can all be very easy to prepare. This is where having a mix of frozen veggies and fresh on hand makes it easy.

The idea of a Sunday roast or soup, taco Tuesday, etc. is that it helps you to build a routine.

Take out the decision fatigue, where you can help yourself make better, more mindful choices.

Putting the foods together with spices and herbs helps the flavor profile significantly with no need to rely or excess sauces or fats—which can be delicious, but they can easily exceed your daily energy needs aka calories.   Focusing on protein, high-fiber foods like vegetables and fruits can help you feel satiated while also meeting your goals.

Keeping it simple is OK and also makes it easier to have better control of what you are really eating.   Please remember that you can still enjoy eating healthy whole foods that leave room for some fun foods.

quick summary

Start with Protein

Most people don’t consume enough protein, yet it’s crucial for fat loss, muscle retention, and overall health. High-protein diets have been shown to support weight loss while preserving lean muscle mass. Prioritize protein in every meal:

Plan your daily protein servings and sources.
Keep a mix of fresh, frozen, and canned protein sources on hand—meat, fish, eggs, Greek yogurt, cottage cheese, tofu, beans.
Frozen fish and canned tuna are convenient options when you’re short on time.

Next, Add Fruits & Vegetables

Vegetables and fruits provide fiber, nutrients, and are excellent carbohydrate sources. High-fiber diets are linked to greater satiety and improved weight management. Keep fresh and frozen options available:
A big box of mixed greens and pre-chopped cabbage makes salads easy.
Frozen fruits and veggies help fill in gaps when fresh produce isn’t available.

Include Smart Carbohydrates

Carbohydrates fuel your body—choose fiber-rich, whole-food sources. Diets high in fiber and complex carbohydrates support weight loss and metabolic health.
Oatmeal, quinoa, potatoes, beans, lentils, whole grains.
Adjust portions based on your energy needs.

Mind Your Fats

Fats are essential but can add up quickly. A moderate intake of healthy fats improves satiety and supports long-term weight maintenance.

Avocado, nuts, seeds, olive oil, cheese.
Cooking fats and sauces can add extra calories—choose wisely.

Make Meal Prep Work for You

Meal prepping increases dietary consistency and reduces impulsive eating. Here’s how to set yourself up for success:

Batch-cook proteins to use in multiple meals.
Have pre-chopped veggies ready for quick salads and stir-fries.
Make a large pot of soup to last for a few meals.
Theme nights (Taco Tuesday, Stir-Fry Friday, Sunday Soup) help with planning.

Keep Breakfast Simple & Protein-Packed

Breakfast is just the first meal—make it easy and satisfying. A higher-protein breakfast can help with appetite control throughout the day.

Oatmeal + chia seeds + protein powder + yogurt + fruit.
Eggs + egg whites + veggies + whole grain toast.
Greek yogurt + nuts + berries.

Reduce Decision Fatigue

Repetition simplifies planning! Reducing meal variety can improve adherence to weight loss plans and prevent overeating. Rotate between a couple of go-to meals for breakfast and lunch.

Flavor Without Extra Calories

Enhance your meals with herbs, spices, citrus, vinegar, mustard, or salsa instead of relying on heavy sauces.

Balance & Enjoyment Matter