3 key strategies for having healthy food available
when you need it.

These make meal planning a no-brainer.


Option 1: The Sunday Ritual

You don’t have to do this on Sunday, of course. You can choose any day you like.

It’s just that Sunday is often a time when people are more free, more relaxed, and more able to devote time to this type of task. And it’s a time when we’re usually thinking ahead to the upcoming week.

Whatever day you choose, set aside 2-3 hours once a week to do the following.

  • Look ahead to your upcoming schedule and see what’s happening. What nutrition challenges or opportunities might pop up? Where might you need some special preparation in advance? What are the quiet and busy times? Etc.

  • Come up with a general menu for at least the next few days. It doesn’t have to be anything in-depth. Just get a basic sense of the food you might need to have on hand for the week ahead.

  • Build your shopping list from your menu. This will help you be as effective and efficient as possible when you hit the grocery store, and you’ll be less tempted to buy random (and non-goal-supporting) things.

  • Hit the grocery store. Stock up on what you need for the week. Consider grabbing a few extra “just in case” emergency items as well, such as canned beans, frozen vegetables, or other easily-stored healthy options that you can use in a pinch.

  • Once you’re back home, start prepping and cooking. Whip up a batch of lean protein — for example, by grilling or roasting several chicken breasts/thighs at once. Try some one-pot meals that can be easily cooked in a slow cooker, then divided into containers to be frozen or refrigerated, such as soups, stews, curries, chili, etc. Wash and chop veggies.

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