The Power of Meal Planning
Meal planning is a crucial tool for weight loss – yet many people struggle to get it done. It feels daunting if you don’t know where to start, so you may turn to fast food or frozen pizza for a quick solution. Don’t let a lack of planning sabotage your weight loss goals. Research shows that people who eat at home frequently are more likely to maintain their weight loss. Save calories (and money!) by eating at home. Just a little time once a week can keep you on track and help you feel more organized and accomplished. Win-Win! Here are some tips to get you started:
- Schedule time each week to make a plan – start with dinner as it tends to be the biggest struggle
- Start by building a list of healthy meals your family loves
- Make it simple! A protein and a plate full of veggies make a meal
- Make your grocery list based on your plan – you can even shop online to avoid temptation
- Take a picture of your grocery list in case you forget it!
- Shop the outside aisles of the store and avoid the junk food aisles. If it’s not on the list, don’t buy it! $2 might be a good deal on chips, but a $2 bag of frozen veggies will help you achieve your goals
- Have a calendar or menu displaying each day’s plan
- Cook once, eat twice – chicken can be baked once for multiple uses
- Make enough dinner to take for tomorrow’s lunch
- Plan for snacks – string cheese, pre-portioned almonds, veggies and hummus. Have them pre-portioned and ready to grab and go
- Hard boil eggs for the week – a grab and go breakfast or snack
- Prep your raw veggies for lunches and snacks - and keep them visible in the fridge – don’t hide them in a drawer
- Use mason jars to portion your salads for the week – keep dressing separate to avoid sogginess
- Make a big batch of soup; freeze individual portions to eat as needed
Wondering where to find healthy meal ideas?
- Search “bariatric recipes” or “low carb dinners” on Google or Pinterest
- If you participate on Pinterest, create a “this week” board and save your weekly plan there
- Modify some of your family’s favorite dishes to be bariatric-friendly
Alissa Lorchick, RD, LMNT, Bryan Bariatric Advantage dietitian
