Imagine this common scenario. You come home after a long day and there is nothing to make for dinner. Your energy is completely drained, you have a million things left to do, and the last place you want to spend your time is in the kitchen. You are hungry and frustrated. The take out menu begins calling to you, and the battle between health and efficiency has begun.
No matter how hard you try, your health continues to be sacrificed.
It seems like there is no hope… until now.
It is time for me to share my dirty little secret… most of the time I hate cooking. By Tuesday night meal planning and prepping becomes unbearable. However, I know making my own meals improves my stamina, energy level, attitude, and number of symptom-free days. The only way for me to stay on track is to remove the stress from midweek cooking. Through many months of trial and error, I created several tips for myself (and you) to help keep away the workweek blues. No matter what diet improves your health, these tips can help you stay on track in a busy world.
Make A Plan:
When I started my graduate program I began making a meal plan for every week. At the start of this semester, I moved to weekly breakfast (usually 2 eggs and a smoothie) and lunch (usually a larabar, cut veggies, apple, sunbutter, and bag of veggie chips) plans with monthly dinner plans. I shop every Saturday for groceries. Below is my monthly meal plan for January with each meal scheduled. Easy meals are scheduled on busy days and more complicated meals are either scheduled for shorter work days or prepped days before.
These meals are then listed in order on a word document, with all ingredients and instructions I do not have memorized, for easy access during the week. Click on the link below to see an example of my meals from January. Almost every meal was pulled from online resources, paleo cookbooks, and Pinterest. Some included new recipes. While many were wildly successful, a few will be replaced in the next rotation.
Before my weekly grocery run I can scan the ingredients for the next week and see which items I need to pick up at the store. The planning seems tedious, but it saves SO MUCH time during the week.
Stick To The Plan:
Some nights all I want is to do is pop in a pizza and lay down on the couch. Sticking to the plan can be tough, but it makes me feel great. I have to remind myself it only takes five more minutes to stir-fry my veggies or pop prepped chicken thighs in the oven. If I don’t… I face the consequences, and often end up with a stomachache and a few days worth of rotten food.
Make A Shopping List And Only Buy What Is On The List:
If you buy junk at the grocery store, you will eat it. Do not let that junk in your house! You will cave! Can you tell I am saying this to myself? Make a list, and only buy what you need for the week. Include healthy snacks for a growling stomach in between meals. Your body will reap the benefits from your nutritious choices. Making a list also saves time. Instead of wandering down the grocery isles picking out what seems good at the moment, I sprint through my list like lightning and can be out of the store in 15 minutes.
Have A Back-Up:
Sometimes things happen and there is no possible way to make the meal you planned. That’s ok! Have a back-up meal you can easily throw together. My back ups are banana pancakes with bacon, tuna salad, and grass-fed hot dogs sautéed with sauerkraut. I keep the ingredients on hand at all times for the days when it seems nothing goes right. Sometimes I have to remind myself that these are back-up meals because I love them so much…
Pick Yummy Foods to Make:
There is nothing worse than coming home to a bland meal. Eating paleo, AIP, or Whole30 does not mean giving up taste. Take time to find a multitude of delicious recipes you know your whole family will enjoy. Pick different flavors and styles to keep your palate from getting bored. Make sure your meals include your favorite fruits, veggies, or a tasty surprise. It makes it much easier to stick to your diet if you know you will enjoy it.
Meal Prep, Meal Prep, Meal Prep:
This is probably the most essential step. Without meal prep it is impossible to eat clean during the week. My meal prep usually occurs on Sunday afternoons. It takes me a few hours, but I can throw my meals together in minutes during the week. During prep I make lunches for both my husband and me. I also chop up veggies, rice cauliflower, roast sweet potatoes, and season meats to pop into the oven. Below is a picture of my typical meal prep. It is a lot, but it means not stressing once the week starts.
Make Simple Meals:
Complicated meals or new ingredients tend to stress me out. I save new recipes with unknown items for long days like Saturday and Sunday. This midweek salad is simply mixed greens topped with mushrooms, leftover artichoke hearts, celery, carrots, and salmon seasoned with salt and pepper. Simple can be delicious without any added stress.
Eat It More Than Once:
The best nights are leftover nights. Make extra and plan to have the meal more than once. Usually the flavors have marinated and it is even better than the first night. All leftover night requires is a few minutes in the microwave. Can you tell this is my favorite night of the week?
Take It With You:
Following your diet is increasingly hard if you are not in control of your meals. It is nearly impossible for me to explain what I eat to new friends or address my dietary concerns for a pre-planned meal at a conference. When I go to a party or on a trip, I make sure to pack something I can eat. This pack ranges from a simple snack to a whole set of Tupperware depending on the situation. By bringing my own food, I still get to enjoy the social aspect of meals and travel without wrecking my body.
Below is a meal my parents helped me pick up at a grocery store before a road trip. After trips stuck eating french fries (which i love) and nothing else, packing food was a relief.
Eat Beforehand:
Sometimes it is easier to just eat before you meet up with people. For school gatherings with professors and staff, I often eat on my own beforehand. With a full stomach, I’m not tempted by the spread of goodies present wherever I am going.
These are the tips I follow with to make sure I stick to my paleo diet and feel my best. I hope that they help you feel your best as well. Feel free to comment any additional tips or questions!