It’s been a long day at work, and you finally start heading home an hour after you should have. You’re glad to finally be done when you realize that you have no idea what to make for dinner. By the time you get home you find out that the pantry is a bit slim and it’s too late to go to the grocery store. So, you end up ordering delivery and tell yourself that tomorrow you’ll make a meal. Unfortunately, the story repeats itself more often than not. 

Meal Planning

This whole scenario could’ve been avoided through meal planning. This tactic is what they use in restaurants and commercial dining kitchens. Could you imagine a restaurant trying to figure out its menu every single day! 

Meal planning will allow you peace of mind and save you money for the whole week. Imagine yourself in the beginning scenario again. Except this time when you get home you have the day’s dinner planned and all the ingredients available. All you have to do is follow the easy recipe and dinner is ready. 

Guidelines for meal planning:

• Start on a Sunday but this day can vary based on your work schedule

• Look through your favorite recipe book or search recipes online

• Choose your recipes for the week (make sure to pick 1-2 easy and quick recipes for those busy days)

  • Pick 2-3 recipes if you like leftovers

  • Pick 5-7 recipes of you loathe leftovers

• Write down the ingredients needed and verify what you already have at home

• Shop for all ingredients on the same day

  • Most fresh ingredients will last at least one week so there’s no need to wait on buying ingredients the day of

• Write down which meals you feel you’ll want on each day of the week and hang it up on your fridge.

• Repeat the process on your next meal planning day

Meal Prepping

Meal planning is a great start to de-stressing your workweek. However, meal prepping can take it to the next level. Restaurants don’t only plan their menus out, they also meal prep to save time during those busy meal rushes. 

Meal prepping can be done several ways. There is no perfect option, but rather what works best for you and the chosen recipes. Ingredient prepping can save a lot of time and dirty dishes on the actual meal day. 

An example of ingredient prepping would be a recipe that called for cut vegetables and different spices. You can easily peel and cut all the vegetables and store them in the fridge till the day you need them. Spices can be measured out, mixed, and stored ready to go.

This way, all you have to do when you get home is put everything together and dinner is ready in no time! Who wouldn’t want that simplicity in their life?

Another method of meal prepping is to actually make the meal on your meal prepping day and store the meal in the fridge or freezer (not needed unless longer than 7 days) until the day you eat it. This method is also a great option for prepping your lunches for the week.

Either method is great for saving time and de-stressing your life. Speaking of stress, if you haven’t already read the blog on stress and its impact on your health, read it here.

The Takeaway

Meal planning and prepping is a great tool used by restaurants and commercial dining kitchens everywhere. You can apply these same methods to de-stress your already stressful workdays and ensure healthy and nutritious meals every day. 

If you are following a specific weight loss or weight gain plan, meal planning and prepping are great to keep you on track and avoid those oops days.

If you have a family, meal planning and prepping can be a game changer. You’ll get back your family time and ensure everyone is eating well.

If you are interested in applying these methods to your life but would like guidance on meal selection or recipe modification, contact me at adamskowyra@dietitian2go.net.

Written by: Adam Skowyra MPPD, RDN, LD