Meal Planning Tips????

I am so undisciplined when it comes to planning my meals in advance. I only cook for myself and my 94 year old mum so it shouldn't be hard...but I have never been very smart about it.  I would love some tips from the vets on how and when do they plan meals and snacks. Do you write out your menus, do you plan daily etc...

Fo lunches I either use left overs or once a week or so  make up large batches of chili or thick soups and freeze them in small containers. I find this great to grab and go in the morning. It is already ported. For breakfast I am very boring and usually eat the same thing every day. Dinner varies according to what I have bought shopping. I decide my menu every morning and post in what are you eating/ doing. Come join us

I've been reading your "what are you eating post" for awhile, always admiring how you guys know what you're eating for dinner. I never know until the last minute...but...I'm going to try and change that.  I will join you I think!!!

Jane

Hi there! I'm pre-op but have succeeded at weight loss before and I'm currently doing this:

Every Sunday is my cooking and prep day. I do some grocery shopping in the morning and get meat and fresh veggies (usually go to Costo and get a pack of steak, pack of chicken breasts and pack of lean ground beef and veggies). Then I spend the afternoon cooking all of the meat for the week and washing and cutting all the veggies. I usually cook several chicken breasts-leaving some as breasts but also cutting some into strips for salad topping or quick snacks, some steaks-again leaving some whole but also doing some strips and make several lean ground beef burger patties. I season with Mrs. Dash. I put the veggies in single serving quick grab containers and same with some of the meat. I found the most success with actually choosing a day designated to food prep. It saves me time during the week and takes the 'thinking' out of last minute meal planning.

I hope this helps!

Good luck :)

Nikki

Excellent advice!

Thanks....I hate to waste a day off cooking but...I think I have to bite the bullet and grow up, afterall, I've been doing a lousy job of taking care of my diet up to now! Time for change...and hit the floor running.

....Jane

Thanks Nikki....change is in order for me!!!!

Since my WLS 9 years ago, I have become a complete and utter "make a plan" junkie, no joke. I had always planned meals out of necessity for my son as a single mom, but I didn't seem to be able to apply it to myself until I considered it a necessity for myself too (after surgery).

Before starting, you have to do a couple of things (organization and mindfulness is key here):

a) You have to know what your nutritional goals for the day are (protein grams, carbohydrate grams limit, etc.)

b) You have to know what you have on hand (fridge, freezer, cupboards) and pick up other necessities (by making a list) at the store,

c) You have to know what you want to eat. Sounds simple to start with, but sometimes it's not - I am the queen of "stand in front of the open fridge like a deer in headlights" if I don't make a plan and choose to stick to it. I start by going through grocery flyers - not necessarily to look for deals, but more to get a visual of foods which will most often spur "I want to eat that" thoughts. I go from there.

d) Do some cooking in advance - I weekly make things I enjoy eating that keep well. Some examples are egg bites (crustless quiche), mini meatloaves, pot of chili, soup or stew, make a big salad, chop vegetables for later use, cook/BBQ meats for later use.... you get the idea.

Write (on paper) a list of everything you have prepared or have in the fridge/freezer and post it on the fridge. This helps with the "deer in headlights, omg I want to eat everything/nothing".

Now it's time to get onto the actual day. I still do this every.single.day. at 9 years post-RNY:

1. Make a menu plan for the day and write it down (planning through myfitnnesspal.com is a very convenient way to organize meals and track nutrional info at the same time).

2. Participate in the "What are you eating/doing today?" thread - writing it down is one thing, telling other people what you're going to be eating holds you more accountable.

3. Choose to follow your plan - no substitutes, don't-feel-like-its, or bites/tastes/nibbles.

4. Eat at regular times (creates routine).

I know, nuts right? lol  It works. I'm 9 years post-op, started at 290 pounds without planning, today I weigh 120 pounds with planning.

K. ;)

Thanks Karen....not nuts if it works. I will take your advice to heart and get organized and start planning. It obviously works for you!!!!  I've done well up to now but the weight loss is slowing and I'm at risk of falling back into my old habits. So...time to start a new "habit". They say if you do it for 21 days in a row becomes a habit.

Cheers...Jane

I pretty much eat the same breakfast everyday. Oatmeal w /unflavoured protein powder and made with milk. Lunch is leftovers.  Dinners are planned to suit my nutritional needs.  I also make batches of soups, chilis, stews, etc one day a week.  Planning is definitely the key to success!