Learn to Love Meal Planning in 7 Easy Steps

March 5, 2025

Meal planning doesn’t have to be overwhelming or time-consuming. Whether you’re managing a bariatric lifestyle or simply looking to streamline your weekly routine, you can still tackle meal planning in a practical way that doesn’t add extra stress to your plate. In just seven steps, you’ll discover how to love meal planning make it an enjoyable and healthy new part of your life. Let’s dive in!

7 Easy Steps To Love Meal Planning

The foundation of successful meal planning is a well-thought-out plan. Begin by deciding which meals you’ll prepare for the week, keeping in mind your dietary goals and preferences. For bariatric patients, focus on high-protein, low-carb meals with controlled portion sizes. Here are some tips to get started:

• Choose Recipes Wisely: Look for meals that are simple to prepare and use overlapping ingredients to save time and reduce waste.
• Create a Shopping List: Organize your list by store sections, such as produce, dairy, and frozen foods, to make your shopping trip efficient.
• Consider New Recipes: Have a few “memory meals” in mind for specific days of the week and then mix in one or two fresh new recipes to keep your week of food interesting without the overwhelm.

For Example:

I personally love having skinless, boneless chicken breasts on hand because of its versatility and ease of rotation into my meals throughout the week. A quick way to season chicken is to add the meat to a Ziploc bag full of avocado oil, salt, pepper, onion powder, and garlic powder. After shaking vigorously and fully coating the chicken, you can:

• Dice up the breasts for the Air Fryer (I enjoy making chicken “bites” that you can “dunk” into your favorite bariatric-friendly sauce).
• Bake the full breasts in the oven.
• Throw them on the grill for a quick dinner when time is short.

Another easy hack is to repurpose leftover chicken the next day for a grilled chicken salad!

Batch cooking is a game-changer when it comes to meal planning. Dedicate a few hours on a designated day—such as Sunday—to cook in bulk. This will save time throughout the week and ensure you always have healthy options on hand. Here’s how to master batch cooking:

• Cook Similar Ingredients Together: Roast vegetables, cook grains, and prepare proteins simultaneously.
• Use Time-Saving Appliances: Tools like slow cookers, Instant Pots, and Air Fryers can make meal prep a breeze.
• Plan for Versatility: Prepare ingredients like grilled chicken that can be used in salads, wraps, or as a main dish.

For Example:

I always buy 2 dozen eggs whenever I go grocery shopping. As soon as I get home from the store, I fill a pot full of water and boil 1 dozen of the eggs right away. After boiling, I then empty the eggs (gently) into an ice bath to cool before storing them in the refrigerator. I love having hard- boiled eggs at my fingertips from the fridge. Plus, it’s a great way to add protein to a salad, include inside a lettuce wrap, or add to a sandwich.

Portion control is essential, especially for bariatric patients. Pre-portion your meals into containers to help manage caloric intake and ensure you’re eating the right balance of nutrients. Follow these guidelines:

• Balance Your Plate: Fill 50% with lean protein, 30% with non-starchy vegetables, and the rest with healthy fats and complex carbs.
• Use Portion-Sized Containers: Invest in high-quality, airtight containers to keep meals fresh and properly portioned.
• Label and Date Your Meals: This ensures you eat them before they spoil and reduces food waste.

For Example:

Some bariatric patients find it easier to serve themselves food on small plates for closer portion control. Others have said that they also use small cutlery, like baby spoons and forks, as a gentle reminder to take small bites, chew thoroughly, and to slow down the pace of their eating.

Proper storage is key to maintaining the freshness and safety of your prepped meals. Choose containers that suit your needs:

• Glass Containers: Ideal for reheating and storing both hot and cold foods.
• Plastic Containers: Lightweight and portable—opt for BPA-free varieties.
• Stainless Steel: Durable and excellent for cold meals but are not microwave-safe.

Make sure your containers stack neatly to maximize fridge and freezer space. If you’re freezing meals, label them with reheating instructions to simplify your routine.

For Example:

I personally utilize glass containers for storage and easy reheating in the microwave. I find berries (once washed and thoroughly dried) to last longer in the refrigerator once stored in a glass container versus the original packaging from the grocery store.

Life gets hectic, but having grab-and-go options can keep you on track. Prepare snacks and meals that are easy to transport and consume on the run:

• Quick Snacks: Hard-boiled eggs, Greek yogurt, turkey slices with cheese, or plain nuts.
• Portable Meals: Use lettuce wraps or sprouted grain bread for sandwiches, or create protein bowls with cauliflower rice.
• Pack a Cooler: Keep your food fresh while commuting or running errands.

For Example:

Truck drivers, travelers on long road trips, early commuters to work, or anyone who spends a significant part of their day in their vehicle could especially benefit from bringing a cooler with them in their vehicle. Fill your cooler with yogurt, protein shakes, cheese sticks, deli meat packs, hummus, or any other high-protein quick snack that may require refrigeration.

Even the best plans can hit a snag, so being flexible is crucial. If your schedule changes, don’t hesitate to swap meals around or rely on leftovers. Here’s how to stay flexible:

• Identify Busy Days: Plan simpler meals or use leftovers on days when time is tight.
• Adjust as Needed: If a recipe didn’t work out, take it out of rotation or modify it in a way that would work better for you the following week.
• Embrace Creativity: Transform leftovers into new dishes to avoid monotony.

For Example:

Scrambled eggs, a bowl of cottage cheese with berries, or a homemade protein shake are all easy meal replacement options when time is tight and groceries are low in your pantry. If you need to grab food while on-the-go, take advantage of fresh “fast food” chains like Chipotle and order a salad bowl full of protein and vegetables. Order a water for your drink to avoid having a sugar-sweetened beverage and skip on the chips.

At the end of each week, take a few moments to evaluate your meal planning process. Reflect on what worked, what didn’t, and what you can improve. Here are some key considerations:

• Were Meals Convenient? Assess whether the recipes fit your lifestyle and cooking skills.
• Did You Meet Your Goals? Ensure you adhered to portion sizes and nutritional targets.
• What Can Be Improved? Adjust your plan to include easier recipes, more variety, or better organization.

Conclusion

Learning to love meal planning is about consistency, creativity, and preparation. By following these seven steps, you’ll find that meal planning not only simplifies your routine but also supports your health and wellness goals. With a little effort each week, you can transform mealtime into an enjoyable and stress-free experience—one that nourishes both your body and your lifestyle.

Kate Fuss, PA-C, is a Board Certified as a Specialist in Obesity and Weight Management and practices at Banana Bariatrics.

ABOUT THE AUTHOR Kate Fuss, PA-C, is a surgical residency-trained Physician Assistant from Yale/Norwalk hospitals in Connecticut. She obtained her Masters of Medical Science at Wake Forest School of Medicine in NC. Kate has over 12 years of clinical and operative experience in Bariatrics, General, and Plastic & Reconstructive Surgery. She additionally obtained a Board Certified as a Specialist in Obesity and Weight Management and practices at Banana Bariatrics.

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