One of the hardest parts of changing to a healthier lifestyle and/or starting a weight/fat loss program is making the commitment to do it. Once you make this decision, the next step is to map out your plan and then put it in motion (i.e. JUST DO IT!)
Meal planning is a critical aspect of any successful fat loss strategy and it can be a daunting task if you try to do it ‘on the fly’. Most times, this ‘seat of the pants’ approach leads to failure to comply and reverting back to the way you ate before.
Here are the 5 steps I use in making my weekly menus:
[NOTE: This is a general approach I use to make out my weekly menus. You can use this plan along with more specific guidelines from The Six Week Body Makeover, The Body Fat Solution, Burn the Fat, Feed the Muscle, or any other fat loss program to make menus customized just for you.]
Step #1 – Make a list of all the foods you already have on hand and/or what you need to make. Keep it simple when you are starting out (grilled chicken, baked potatoes and steamed veggies). Once you get comfortable with all the changes, then start adding in more complicated recipes. Learn the process, then advance! Separate your foods into these categories: Lean Proteins, Veggies, Starchy Carbs, Fruit, and Healthy Fats*. I also include Muffins as a separate category for my planning purposes. This category is optional for you. *I incorporate healthy fats in my recipes and in the form of supplements. I include it here just so I can keep track and don’t forget about it!
Step #2 – Make a weekly menu chart to show all 42 meals/snacks (yes, I eat 42 meals/snacks per week. 6 meals/day X 7 days/week = 42 meals/week) This may seem like a lot, but when you eat every 2-3 hours, the number of meals you need to plan add up fast! You can also include lines for water consumption, cardio, workouts and other noteworthy events that impact your life.
Step #3 – Determine the components for each meal (per your specific plan – P/V/C/Fr) and write that next to the meal name at the top of each column) The exact components you eat at each meal will depend on your specific body type or plan you are following. Just remember to include a protein source at each meal including snacks.
Step #4 – Fill in the chart using choices from your food list and following the components for each meal. Hopefully you have enough options on your food list that you don’t have to repeat every meal 2 days in a row. It is OK to repeat meals thru the week (I do this all the time), but some people want/need more variety in their daily meals. But planning 42 unique meals each week requires an enormous amount of cooking and that is not practical AT ALL! This is about saving time, not making things worse! The more food options you have, the less repeating you have to do. Just rotate meals to every other day or 2 and that should work fine. You can also include the actual quantities of each component for each meal too. Since every one is different, these numbers will vary. Your sex, body type, body composition and current goals (maintenance or fat loss) all help determine how much you need to eat.
Be creative when planning your meals. Breakfast doesn’t just have to be a muffin or omelet. Chicken Corn soup makes for a hearty breakfast too! And there is no law that says you can’t have so-called breakfast food for dinner either!
Once you have your meals planned and charted, write in your cardio and workout plans for the week also! Schedule it and you will be more inclined to actually do it! And also track your water intake if you find it hard to consume at least 100 oz. per day.
Step #5 – Post this chart on your refrigerator or another prominent place in your kitchen and FOLLOW IT - EVERY DAY – exactly as written! Try your best to not miss meals, but if you do, just continue on with the next meal on your list! And don’t forget your workouts! Just 30-45 minutes a day of exercise (cardio and weights) can make a big difference over time!
Do this menu planning every week. Update your available food lists every week as well.
My food list changes every week, mostly the veggie and fruit options. What I eat depends a lot on what is in season or what is on sale at the grocery store. Cooking in bulk and freezing pre-measured portions also save lots of time thru the week. I bulk cook, portion and freeze most of my proteins, muffins, soups and fruit. I cook enough veggies and carbs for 3-4 days at a time. Most of my meals are ready in 5-10 minutes!
Preparation and planning…building blocks of healthy eating!!
Here is my Menus for this week: (Click to enlarge)
** Eggs on the chart refers to the egg whites. I usually add about 1/2 of 1 yolk to my omelets, usually when I have eggs for snacks, they are hard boiled egg whites or Vanilla Puffs (egg whites only)
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Jenny,
Thanks so much for your recipies. Thanks even more for your tips on Living Lean. I am going to print those out and remind myself by reading them from time to time. They make perfect sense and obviously have worked for you. You look FABULOUS.
Larry57
Hey Jenny,
I love your web site. I am pleased that you have started a living lean blog. I know I will be there soon enough and it comforts me to know that you are paving the way. Thank you and you do look totally fab!
MrsKaren