Having a simple meal plan for the week is one of the easiest ways to save money, save time and eat healthier. This also helps simplify and streamline our grocery list and budget. I want to show you how to make it super simple to meal plan and what we are doing in our home.
When looking at making life simpler, an easy way to do that is by seeing what tasks can be grouped together or automated. Meal planning is one of those. For a simple weekly meal plan assign each night a meal and keep it ongoing weekly for the amount of time that feels right for your household. We are trying each rotation out for 1 month and then evaluating at the end of the month what we want to do for the following month.
How a simple weekly meal plan can help:
1. Reduce Decision Fatigue:
We make countless decisions every day, and the choices we make about what to eat can add to decision fatigue. Simplifying your meal plan involves creating a routine with easy-to-follow guidelines, reducing the mental load of deciding what to cook for every meal. By streamlining your choices, you free up mental energy for more important decisions throughout the day.
2. Save Time and Energy:
The amount of time and energy that can go into planning what to make for dinner and cooking it can add up to a lot of wasted time. When you create a simple weekly meal plan you can save time and energy that can be used towards other things in your day. Let’s say that you spend 20 minutes every day deciding what to make for dinner and then and then a trip to the grocery store because you are missing an ingredient, and then 45 minutes cooking it. That is that is around an hour and a half spent every day- that comes out to 10.5 hours weekly. By creating a simple meal plan for your week, you can cut that in half at least!
3. Create Healthy Eating Habits:
A simplified meal plan often encourages healthier eating habits. When you have a clear plan in place, it becomes easier to incorporate a balanced mix of nutrients into your diet. By focusing on whole, unprocessed foods and steering away from complicated recipes with excessive additives, you pave the way for a more nourishing and wholesome diet.
4. Minimize Food Waste:
Complicated meal plans often involve purchasing a wide array of ingredients, some of which may go unused and end up as food waste. Simplifying your meal plan allows you to buy fewer ingredients and use them in multiple dishes, reducing the likelihood of perishable items going bad before you can use them. This not only saves money but also helps minimize your environmental impact.
5. Enhance Family and Social Time:
A simplified meal plan can also contribute to a more harmonious family and social life. When meals are straightforward and easy to prepare, there is more time for shared experiences around the table. Enjoying meals together fosters a sense of connection and strengthens relationships, providing a valuable opportunity to unwind and connect with loved ones.
When creating your simple weekly meal plan, here are 5 things to consider:
- Determine Your Goals, Schedule and Season of Life:
- Consider you and your household’s dietary goals and preferences. Are you aiming for eating healthy, maintaining a balanced diet, or just get food on the table?
- Take note of your weekly schedule, including work hours, kid’s activities, and any social events. This will help you plan meals that are convenient for your lifestyle.
- On nights with busier schedules plan a crockpot meal, or a meal that you have prepped and can just heat up.
- Be Flexible:
- Allow for some flexibility in your meal plan. Life happens, and it’s okay to make adjustments.
- Create a Shopping List:
- Based on your meal plan, create a shopping list. This will help you stay organized and reduce the chances of impulse purchases.
- If you do the same meal plan each week, you only need to create your grocery list once!
- Prep in Advance:
- Consider doing some meal prep on weekends or when you have free time during the week. This can include chopping vegetables, cooking proteins, or preparing batches of grains.
- I love to prepare a lot of different ingredients to make meals easy to put together quickly.
- Don’t forget snacks:
- Having healthy snack options can help prevent grabbing junk food.
- Take a few minutes to prep healthy options so they are ready to grab.
Here is our current ongoing weekly dinner plan:
- Monday: Burgers (veggie burgers, turkey burgers)
- Tuesday: Tacos
- Wednesday: Leftovers
- Thursday: Potato bar
- Friday: Bowls (rice bowls, soup, etc)
- Saturday: Leftovers
- Sunday: Spaghetti
I am also streamlining my other meals and snacks, and this is what those look like:
- Breakfast- 2 eggs & a rice cake with peanut butter & berries
- Lunch- dinner leftovers or soup and salad
- Snack- fruit or mini rice cakes, cashews, cheese
How I can help!
With Holistic Health and Wellness Coaching:
- Did you know that I have been a nurse for over 16 years and am also a holistic wellness coach?
- If you ready for a real change in your life that allows you to heal and find real wellness- physically, emotionally and spiritually. Then wellness coaching is for you!!
- Schedule your complimentary consultation!!
Join my monthly membership: Register here
As a member you get:
1. A Meditation available every Wednesday. This helps support your mental and emotional wellness by aiding in your stress reduction.
2. A new healthy recipe you can use for meal preop is available each Sunday, so that you can go into your week prepared with healthy choices to help support your physical wellness.
3. A monthly wellness challenge that will change each month. The challenge will include a printable calendar with the challenge details as well as daily inspiration. The monthly challenge will rotate between things like movement, nutrition, and mindset. Helping you to create healthy routines and habits that support every aspect of your wellness!
4. Morning messages sent directly to you reminding you what the wellness challenge of the day is & inspiring you to complete it in practical ways.
5. Option to join a member-only Facebook group that will allow you to connect with others who are also improving their wellness and enhance the feeling of community and accountability!
And get ready for this…. you get everything I mentioned above included for only $29 a month!!! That is less than $1 a day!
My podcast!! Listen in your way:
Weekly Wellness Newsletter
- Just for signing up for my newsletter, you automatically get emailed my printable guide to wellness as well as getting access to many other worksheets that you can print off and use right away!!
- Receive and email every Wednesday with a different way to make wellness simple in your life.
My monthly book club:
What it is:
- Join my monthly book club
- When you sign up for the book club you will receive a list of each month’s book club pick for the year!
- At the end of each month, you will get a book club kit for that month’s book with the book club question, recipes inspired by the book and a playlist inspired by the book.
- If you like book discussions you can be involved with our Book Club Facebook group and/or an local in-person meeting!
- Check out my Bookshop link with all of my past book club picks
Follow me on Social Media:
See what wellness looks like for me in my everyday life & you get more pictures of Lilo!!
- Instagram– follow my stories and reels
- On Pinterest – come pin with me – check out my boards for my favorite meal planning ideas and more!
- & if you want to dive into wellness a more, join my private Facebook Group: Wellness for Real Life- body, mind and spirit
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D I S C L A I M E R Anything that I discuss about making any lifestyle changes is from my own experience and/or other clients personal experiences and may not be suited for you. It is strongly recommended that you consult with your health professional before making changes in your own life. By engaging in anything that I talk about, you agree that you do so at your own risk.