Let's face it, bariatric meal
planning can seem like a daunting task, but it doesn't have to be. In fact,
it's as simple as deciding what you're going to eat before you're
standing in front of the fridge like a deer in headlights.
Meal planning isn’t the same thing as meal prepping.
As Benjamin Franklin once said, "Failing to plan is planning to fail." And when it comes to bariatric meal planning, he couldn't be more spot on. So let’s dive into the nitty-gritty of meal planning.
The first step is to…
What’s your personal bariatric meal planning
approach? Take a moment to ponder your options.
Will you plan for:
And…
What meals will you focus on?
Pro Tip:
Not sure what approach to take?
Identify the one meal that you struggle with most and start there.
(Because let's not make this harder than it needs to be!)
Whatever your approach, there's no "wrong way" to meal plan, as long as you're doing it. As long as you’re not eating fast food 7 days a week you’re doing great.
The next step…
When it comes to variety, it's all about knowing your "boredom factor!" I made that phrase up…but what it means is…
Are you okay with:
Decide how much variety you need (or don't need) before you start meal planning. This way, you'll be able to plan your meals in a way that satisfies your appetite and keeps you on track. Boredom with food choices usually results in a trip to the fast food lane. And you don't need me to tell you that's bad news bears!
So….Once you have your plan in place…
Struggling to come up with meal ideas? Don’t worry! There are plenty of resources available:
And don't forget about Bariatric Diet Guide (that’s me!) quick and simple combos:
Commit your plan to paper.
Studies show that goal setters achieve their goals. Planning what to eat is a goal! Committing your plan to paper is more powerful than just thinking it through in your head. It “ups” the level of intention and accountability.
Use one of these templates over at my other website:
Writing your
meal plan down forces you to get clear on what you’re going to eat…
…and your grocery list practically makes itself as a result! Oh yeah…that’s an important point you don’t want to miss. In order to eat what you plan, you have to...
Pro Tip
Treat meal planning and grocery shopping like a hot date!
Put it on your calendar and don't be late!
You can’t eat what you don’t have. Make a list of all the groceries you need based on your meal plan.
Schedule a Regular Shopping Day and Time
Plan to shop on a regular planned schedule so it becomes routine.
Once you have a written menu plan and a corresponding grocery list, file it away manually or electronically. Don’t throw all your hard work in the trash! You can pull it out and use it some week in the future when you’re pressed for time. Or you can simply cycle through your meal plans once you have enough of them.
And Oh Yeah...
If you’re planning to meal plan AND meal prep… consider
spreading the two out on different days to make it more manageable:
This will prevent feeling overwhelmed and make the process more manageable.
MOST IMPORTANTLY
Enjoy the process! Sit down with a hot cup of tea or sugar free hot cocoa in your fuzzy slippers, put on some music and make it an enjoyable experience. Meal planning may seem like a chore, but it can also be a fun and rewarding experience.
So, go forth and conquer your bariatric meal planning. Over an out.