It’s Sunday. You know what that means? It means if I want to have a good week of nutrition, I better get meal planning!! Meal planning and prepping is what helps me stay on track when we are constantly on the GO! With everything planned and some food prepped, I am MUCH more likely to stay on track.
I am currently doing The Master’s Hammer & Chisel. The meal plan I am following just so happens to be the meal plan I followed with the 21-Day Fix and the 21-Day Fix Extreme. It is a meal plan that has really become a way of life for me. The reason it is a way of life is because it focuses on eating a variety of foods, not depriving yourself, and using the proper portion sizes.
I typically eat similar foods for breakfast, lunch, and snacks. That makes it even easier to plan each week. I switch up our dinners the most. My usuals for breakfast, lunch, and snacks include:
Breakfast- ALWAYS Shakeology with spinach and fruit (usually a banana) – one red, one green, and one purple
Snacks- Usually peanuts, another fruit, and a protein (Greek yogurt, hard-boiled eggs, etc.) – one orange, one purple, one red
Lunch-Usually a protein (veggie burger, hard-boiled eggs, chicken, etc.), a veggie (salad, peppers, celery, etc.) and a carb (whole wheat bread, sandwich thin, or English muffin) – one red, one green, one yellow
Since my breakfast, lunch, and snacks are so similar each week, at this point I don’t need to write them all out. What I do is write out all of my dinners for the week. I use a Days of the Week whiteboard and it is on my refrigerator. For dinners I usually try to stick to a protein, veggie, and carb – or one red, one green, and one yellow. The only container I’m missing for the day is a blue container. This is another healthy fat. I might include cheese in my dinner or add cheese to one of my snacks or lunch. This container is the one that moves around the most. Here is an example of this week’s dinners. You can see we adapt and modify in moderation for special occasions…like Robb’s birthday!!
Here are the steps I take to plan my meals, grocery shop, and meal prep:
- Plan out one day of meals. My suggestion is to get a protein in at breakfast, lunch, dinner, and one snack. Add a veggie for breakfast, lunch and dinner. Add at least two fruits (usually breakfast and snack), two healthy fats, and two healthy carbs (usually lunch and dinner) to your day. You can use my meals as an example.
- Stick with similar breakfasts, lunches, and snacks.
- Plan your dinners for the week. Having a protein, veggie, and carb is a good balance for dinner.
- Take some inventory of what you already have in your refrigerator and pantry.
- Create a grocery list according to what you already have and what you need.
- Prep anything you can ahead of time (measure out nuts, cut up fruit, cut up veggies, hard boil eggs, etc.)
If you have any questions about meal planning or the Portion Fix nutrition plan, please don’t hesitate to ask. I’d love to help you find something that works for you! Meal planning has definitely been a lifesaver for my family and me!!
Check out my Meal Planning Page for recipes and sample meal plans!
Meal Planning and Recipes