HEALTHY MEAL PLANNING // FREE Meal Planner and Grocery List!

HEALTHY MEAL PLANNING // FREE Meal Planner and Grocery List!



hi everyone welcome back to another video today I wanted to show you how to use this meal planner and grocery lists printable you can find the link to download it in the description box below this video I wanted to walk you through meal planning because I used to get really overwhelmed by meal planning and looking at the week ahead and just looking at all the meals I had to figure out and plan for it was just kind of intimidating then I created a five step process to plan my week and this has really helped me plan healthy meals make sure I'm not eating out all the time or get super hungry at night and end up eating junk food so when I meal plan I feel like I'm eating really healthy meals and not taking a lot of time to do that so download this meal planner and grocery list your five step process to planning your week of eats and I just wanted to walk you through this and do it together so you can use it and hopefully it helps you with meal planning the first step is meals out so what you first want to do is fill in the days and meals that you know you're eating out let's say you know you're having lunches with coworkers you have coffee dates or maybe you have plans with friends or a dinner meeting you have to attend you want to put that into the meal planner first let's head down here to the meal planner it's the last page so Monday let's say I know I'm getting coffee with friend you would type that in I know I have a dinner with coworkers Tuesday evening and then I also know that Friday I have a lunch date those are the times I definitely know I'm eating out so now they're in the meal planner step one is done let's go to step two step two is snacks first I think planning snacks is the easiest part of meal planning because often they don't require any cooking or a lot of prep work I recommend choosing two to three balanced snacks that will keep you full if you know that you enjoy sweets and you have more sweet cravings for snack you can try apples with individual peanut butter packets or bananas with almond butter you can make your own trail mix using nuts and seeds dried fruit and cocoa nibs because these don't have any sugar and then I also have a recipe for gluten free paleo chocolate chip cookies and they're actually really good for you so they could be a snack as well as a dessert if you know you crave more savory or salty things you could do carrots and peppers of hummus or whatever other vegetable you like like cauliflower broccoli rice crackers with guacamole cottage cheese with a fiber type of biscuit like a Triscuit or popcorn with a spritz of olive oil and pink salt and that's probably one of my favorite is popcorns popcorns popcorn we scroll back down to the meal planner and we plan out what snacks we're having on each day so I know Monday I want an apple with peanut butter Tuesday I'm gonna do popcorn and Wednesday I'm gonna make a trail mix that I can have Wednesday and Thursday then let's say Friday I'll do a banana with almond butter okay so now we have the whole work week plan for snacks then we scroll up to step three step three is recipe finder there are so many recipes on the internet find your favorite blogger and look at their recipes or look your favorite cookbooks for inspiration and choose one or two breakfast recipes and two to three dinner recipes I do have a ton of healthy nutritious plant-based recipes on my blog so you could click this link and it takes you to all of my recipes I've got stir fries and smoothies salads soups curries casseroles snacks rinoa is just a lot of recipes so you can go there and pick a few that you like I love my Swiss Bircher muesli and that is a great meal prep recipe so you scroll down to your meal planner and I'm gonna do the Swiss Bircher muesli and that actually makes enough for me for probably three days so I'm gonna fill in my breakfast for the next three days and I really want a veggie wrap or lunch so I'm gonna put that under lunch and keep dinner super simple and quick with pasta with pesto and cherry tomatoes and Wednesday I'm gonna keep it simple and do tofu with sweet potatoes and broccoli I think broccoli is my favorite vegetable I'm gonna put that there and you would fill out a few more lunches and dinners as well or dinners and breakfasts I should say because then the next step is lunch leftovers I really feel like dinner leftovers make the easiest lunches because you just make enough to have extra and you put it in a Tupperware container and have it the next day for lunch so you want to plan each lunch to be the same as your dinner from the evening before so we go back to our meal planner dinner on day is possible pesto and cherry tomatoes so I'm gonna do that for lunch and on Wednesday evening I had tofu with the sweet potatoes and broccoli okay two dinners really do make the best leftovers for lunch finally Step five is your grocery list you want to create your grocery list by looking at all of the meals you have planned and writing down all the ingredients you need for each meal so let's take it systematically I know I'm getting coffee with a friend on Monday lunch on Monday is a veggie wrap I know I need whole-wheat wraps and I like putting avocado and spinach and sprouts alfalfa sprouts on there and then dinner for pasta I do have pasta at home but I do need to get some pesto and cherry tomatoes and my snack was apples so I need more apples and the peanut butter packet because that just makes it easy grab and go without having to measure out you know peanut butter or almond butter and you would just do this for the whole week so you know what you have already in your pantry or fridge and then you write down exactly what you need to get from the grocery store and you could go to the grocery store but if you're short on time you could use something like Amazon Prime or instacart because you can order your groceries off of those sites and pick up the groceries or have it delivered to your door so that can save you even more time if you don't want to fill this out over the computer you can print this out and just handwrite everything using the same steps but I hope you find this helpful I know it's helped me take all the overwhelm and intimidation out of meal planning for a whole week of breakfast lunch dinner and snacks and it's a great guide for healthy eating for the week thank you for watching this video and I will talk to you soon bye

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