Mindful Eating: Creating a Meal Plan
Oh what a loaded topic I have on the blog today! Food, meal plans, healthy lifestyle choices are loaded subjects for me. While I was not a large child, I would have never considered me skinny either – which is strange because looking back, I really was in a healthy weight range throughout high school and college. As an adult, after children, my weight has crept on. Issues like insulin resistance and polycystic ovary syndrome complicate the weight issue even more. My plans for 2024 have been to make healthier eating choices to help with not only my weight but also the hormonal changes that come with middle age. This post will focus on mindful eating: creating a meal plan.
Focus on your main goal when creating a meal plan.
For me, my main focus is reducing the amount of sugar in my diet. When my sugar intake decreases, my overall health increases. I see multiple benefits of limiting sugar in my meal plans.
Focus on what your main goal is and create a meal plan that moves towards that goal. One of the easiest and most consistent changes I have made is switching out how I prepare my morning coffee. Instead of a sweet creamer which I would give a heavy pour into my coffee, I now add a scoop of collagen (protein and joint benefits), a touch of Stevia, and a little half&half.
In my meal planning, I try to do the same thing – look for little changes I can make that will reduce that sugar intake. I have incorporated more sweet potatoes into my diet as they are a healthier veggie than a basic baked potatoe. I’ve really cut back on the amount of bread served with our meals. Little changes can contribute to healthier long term lifestyle choices.
Know the basics when creating a meal plan.
It is helpful to understand the very basic food categories to help you create a nourishing meal plan. Foods have carbohydrates, proteins, and/or fats. Understanding that keeping carbohydrates paired with protiens and fats paired with protiens while keeping carbohydrates and fats separate has been a tremendous help to me. Trim Healthy Mama has been a big resource in guiding my mindful eating habits. With this knowledge, creating a meal plan is easier.
The Galvaston Diet book has also been an asset for understanding this new season of life and I am in. It is amazing what power and medicine is in the foods we eat. In this book, I am learning the value of protein and fiber in my diet as well as the benefits of weight lifting for overall body health.
Create One Week at a Time Meal Plans
It is easier to be mindful when there is a determined number of days. Seven days of creating a meal plan is a doable amount for me. As I have shared before here, I function best when I eat every 3 hours; therefore, I have three meals a day and 2-3 snacks a day.
I’ve recently found an account on Instagram where the mom shares meals that she makes for her family. The ingredients are purchased from Aldi’s. Now, next to having a good plan, I love saving some money! Alison Havens is the mom’s name and here is one of her weekly meal posts. For whatever meals I plan, I can always tweak them to a healthier version if need be. Honestly though, my suppers are not my biggest health concern – my mindless snacking is. Another resource I have discovered that does provide healthy snack and meal options is The Peachy Spoon. A friend sent me this recommendation and I am grateful!
Incorporate your favorites into your meal plan.
I’m uncertain why I buy into the lie that I need different healthy foods each and every day. When I eat horribly, I go to the same foods over and over again. Why can’t I apply that to my healthy food choices. Love a great chicken salad? Fix it everyday if need be. Found just the right treat to satisfy your sweet tooth? Keep it on hand.
You can incorporate favorite meals and snacks again and again. Just about any type of roasted vegetables are amazing to me. No matter what the main course is, adding some roasted veggies are always a healthy choice for me.
So go ahead and create a meal plan following these tips: focus on your main goal, know your basics, plan only a week at a time, and incorporate your favorites! Please let me know how your meal planning goes.
