Develop Habits of Success
Meal Planning is a good way, get health, lose weight or start a diet.
If you do not know how to start don’t be amazed that there are many people just like you out there in the same place.
Through the development of good habits, you can succeed in having a healthy lifestyle today and for years to come.
Did you know that good habits are also established in the meal planning process?
I wanted to see if I could develop those same habits. In a six-week span, not only did I develop the right eating habits I lost 10 pound with no exercise.
It is important to have the right plan to lose weight, fat, inches or manage your current weight.
It is not only about exercise but how and what you eat. There is a so much temptation around us with all the junk food in the grocery stories and on television commercials.
As I was losing 10 pounds I also implemented these 9 tips to get lean.
When you combine different methods to your daily habits you have a higher chance to guarantee yourself success.
10 Meal Planning Steps
Get Family Input on Healthy Meal Ideas
Meal planning for a family can be fun and exciting. It helps bring everyone together and teaches everyone about healthy eating.
If there is just you and your spouse, or you’re a single parent, everyone could get involved in the kitchen. Everyone working together is one way to raise great kids. Here are another five ways you can raise your kids right.
Each family member can choose what they want to eat on certain days. Then everyone works together to make the meals together.
This reinforce healthy habits and teaches each family member to be responsible for the other person’s health.
Plan A Weekly Menu
Once the family has gotten together and thought of healthy foods they can enjoy for the week, it is time to do some meal planning for the week.
Decided what you will have for breakfast, lunch, supper/dinner and snacks. The important thing here to is to remember to eat the right about of calories for each person.
Men, women and children require a different amount of fats, carbs and proteins throughout the day. Not only because of their age, sex, current weight but also their activity levels.
Note, it is important to eat the correct portion sizes and stay within your calorie count if you are looking to lose weight and get fit.
Check Flyers for Sales
I usually do not check the flyers for sales but this is a good way to save money and find healthy food options.
You can take the flyer to your local grocer and price match any items that are on sale.
Looking at the flyer can help you develop healthy meal plan ideas before you develop your weekly grocery list.
Develop A Grocery List with Healthy Food Options
For the most part we have all been to the grocery store. A good rule of thumb is to eat foods that are on the outside walls of the story. This means fruits, vegetables, meats and some dairy and grain options.
There are some great options in the middle aisles but they require you take one extra step. You must read the food labels and understand what is in the canned food before you put it in your shopping cart.
Make a list of all the foods you are going to buy at the grocery store. When you go to the store take a pen and cross each item off the list. This will help you stick to what you need to buy verse what you want to buy.
Shop on A Weeknight Not Weekend
Grocery stores tend to be less busy between 7:30pm and close. This is the best time to go. When you go between these hours, it allows you to take your time shopping and you can read all the food labels.
One other reason you want to go at 7:30pm. By this time, the typical family would have eaten dinner. When you are full you have a better chance to stick to your grocery list and not over shop.
For many of us the weekend is when we get lots of things accomplished and the last thing you want to do is be in long line ups shopping.
Unfortunately, on the weekends many of us tend to skip a meal. If you go shopping on the weekend, and you may have skipped a meal, and your old habits, your subconscious mind, will tell you to grab a bag of chips and snack on those because you will not have time to eat later.
Buy Groceries 3 to 4 Days at A Time
You have probably been on Instagram and seen people meal planning and prepping for a week at a time. Those people have one advantage over you. They already went through these steps and developed the right eating habits.
This article is to help you make better food choices when meal planning. The best way to do that is to develop the habit to buy and cook healthy food regularly. As you cook more often your subconscious mind starts to replace the bad habits you had with better habits.
Once you have mastered the habit of cooking and eating well every day, go ahead and buy and prepare meals for the week.
One think you should note is when you buy food every 3 to 4 days, you are eating and cooking with some of the freshest food available to you.
Stick to The Family Grocery List
Each week you go shopping and stick to your list the better you become at cutting out the foods that will not get you to your final weight goal.
When you first start using your list, do your best to stick to that list. If you happen to pick up a bag of chips, put it back on the shelf. You have to make a conscious decision.
Let’s say you happen to make it to the check out and you still have some junk food in your cart.
You have one last chance to ditch the food that does not work with your meal plan. Here are 2 ideas you can try:
- You take the food out of the cart and give it to the cashier.
- Hand your grocery list to the cashier and ask them to take out all the food which is not on your list.
This technique will make sure you do not end up with food not on your list.
Meal Prep 2-3 Days at A Time
Cooking fresh meal every day is time-consuming. I would suggest meal planning for 2-3 days at a time, not a week. Get in the habit of making healthy meals more often and you will start to cook healthy meals more often.
You teach your children and spouse that healthy eating can be an easy part of your daily routine.
Stock Your Pantry and Fridge with The Basics
This step is going to require you to shop in the middle isles of the store. You are going to have to read the labels of foods and compare brands labels against each other.
Canned beans, canned tuna, different tea’s, the powder form of superfoods, spices and other healthy options should be in the pantry.
In the fridge, keep on hand fermented foods such as kimchi, kombucha, fruits, vegetables, nuts, eggs and other healthy options.
The healthier options you have available, the better choices you will make as you continue your meal planning practice.
Clean Out the Pantry and Fridge
It is often all too easy to buy junk food in bulk and put it in the pantry or fridge. When starting your path to successful meal planning you should do some spring cleaning of your pantry and fridge.
This can also be a good time to do a spring cleaning of your body by doing a juice cleanse. Here is how and why I did a juice cleanse.
If you do not know what to donate or throw away, in your fridge or pantry, invite a friend over, one who understands your health goals, and ask them to do it for you.
Do this once a weekly or monthly at the start until you develop the habit of buying only the healthy foods on your grocery list.
Successful meal planning begins by developing a plan to succeed in the kitchen. Once you succeed in the kitchen you will begin to gain confidence as you see the results of your meal planning.
It is important you cut out sugar, flour and some starchy food.
Water is the healthiest drinks for your body. You should be drinking anywhere between 2-4 liters every day.
If you are looking for a healthy tea option, I would suggest considering Matcha Tea as your number one choice.
Read about the different health benefits which include potential weight loss and maintenance.
There are so many people looking to lose weight and eat healthier. Which of the 10 steps will you implement today when you get home?
Help influence a healthier lifestyle for others. Share this article on your favorite social media site.
Connect on Facebook and never miss out on new articles. The secret is to sign up to the email list. You can do this at the bottom of this post.
As you begin your journey, don’t just imagine change. Come back every 30 days and rereading the article and applying the information and enjoy your health.