20-day diet prep plan: Day 6 – Plan your first week’s meals (and my flexible meal plan approach)

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Today’s basic task: Plan your meals and snacks for the first week.

And if you haven’t already, you might want to start eating protein with every meal. Just a suggestion.

For meal-planning-haters

Some people love to meal plan; some hate it. If you’re in the second camp, hang with me! I’ve tried having a detailed meal plan in the past, but I love my last-minute flexibility too much to conform to it all the time, so I’ve come up with a method that relieves me of some of the forethought, but leaves day-to-day options open.

NOT like this:

meal planning reality check

Nor can I handle meal prep like this…

#mealprep - lunches

I admire people who can, but that just ain’t me! I need something more flexible.

My sort-of, flexible meal plan

The way I plan my meals provides a balance between me having to figure out what to cook every single day, and providing some flexibility for day-before or day-of adjustments. My weeknight dinner plans look something like this:

Monday: Cook’s choice. I make whatever sounds good or easy that day, or something to use up any weekend leftovers. If I were going to make this more specific on a week-to-week basis, I would say — soup in the winter, salad in the summer

Tuesday: Chicken or pork. This is usually something that just gets stuck in the oven to roast — often with veggies on the same pan. If I were a crockpot kinda girl, I’d use the crockpot, too.

Wednesday: Salmon for me, steak for my husband. He’s happy to grill himself a steak once a week, and I have several easy salmon recipes that I prefer, so this is easier than it sounds!

Thursday: Burgers – usually with sauteed onions and/or mushrooms on top. But sometimes with bacon and guac. Or marinara and Parmesan. Minimal dish clean-up! (Because Thursday is the day I get tired of doing dishes.)

Friday: Stir-fry – get it? Stir-Fry-Day? Sometimes this is Asian, sometimes more like fajitas without the tortillas. Might be chicken, steak, pork, or shrimp. If I were working full time, I would probably grab my veggies pre-sliced from the store.

This way, my “what’s for dinner” dilemma is narrowed down, eliminating dozens of options to sift through, but it still leaves me room for adapting to what I have on hand, what’s on sale, or whether I feel more like American, Mexican, or Asian that day.

Of course, you can adapt this to your style. Does your family do meatless Mondays or fish on Fridays? Move salmon to that day of the week. Is Wednesday night extra crazy for you? Make that your soup or burger night, prepping everything the night before.

You can swap out other dish types or themes that suit you: Taco Tuesday, hot dog bar, noodle (or zoodle) night, etc.

I’ve found this approach very easy to live with. Meal planning can be a huge help to sticking with your new way of eating, but it doesn’t have to be restrictive or labor intensive, so I hope you’ll try this out and find it helpful, too!

12 of my favorite easy main dish recipes:

Easy pork tenderloin

Ancho-crusted salmon

Balsamic-glazed salmon

Adaptable fish tacos

Low(er) carb chili

Caesar salad – & 30-second Caesar salad *

Tex-Mex salad*

Quick easy buffalo chicken quesadillas *

One-pan chicken with veggies

Sloppy Joe-tatoes

Brat and cabbage soup – great to make the day or night before!

Salsa verde chicken* – seriously: dump a few things in a pan and put it in the oven!

*Contains cheese and/or beans: forbidden for those on Whole30, but okay if you’re just focusing on eating real food, and/or eliminating sugar and refined carbs.


The Meal Plan for People Who Hate to Meal Plan

>>>HEY! WANT MORE DETAIL? I’ve expanded and modified this post, turning it into a six-night plan with links to over 30 easy real-food recipes. I’ve also included tips for adapting meals for people on different diets. Get it for free when you sign up for my mailing list!

Learn more.

 


Featured image source: Anne Taintor

Jana

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