Low Carb Love 28 Day Program
DAY 12. Meal Planning 101

Crunchy Bok Choy & Avocado Salad recipe here.

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Whenever I talk to my readers about their struggles with cooking healthy meals, meal planning always comes up as a big stumbling block.

I know the whole planning process can be overwhelming.

But like most things in life, once you develop a system and habits (there they are again!) that work for you, it can be easy and even fun.

WHAT YOU’LL LEARN TODAY:

• 3 different methods for meal planning
• The advantages and disadvantages of each method.

Meal Planning Method 1.
Plan-in-Advance DIY

How it works: Each week / month /few days you sit down and plan out which meals you’re going to cook for that time period. You then create a shopping list and buy ingredients according to the list.

Advantages:
+ Allows for variety which is great from a nutritional and fun perspective.
+ Good for people lacking confidence.
+ Can save money by curbing impulse spending.

Disadvantages:
– Time consuming.
– Lacking flexibility / spontaneity.
– More likely to have increased waste if plans change.
– Can be expensive if the list isn’t flexible to allow variations to make the most of seasonal produce / market specials.

Meal Planning Method 2.
Plan-in-Advance Done-For-You

How it works: Each week / month /few days you allow someone else (like me!) to sit down and plan out which meals you’re going to cook for that time period. They then create a shopping list and you buy ingredients according to the list.

Advantages:
+ Encourages you to try new recipes = more variety and fun!
+ Builds cooking confidence.
+ Can save money by curbing impulse spending.

Disadvantages:
– Can limit flexibility / spontaneity.
– Can be expensive if the list isn’t flexible to allow variations to make the most of seasonal produce / market specials.

Meal Planning Method 3.
Shop First, Decide what to Cook Later

How it works: Basically you rock up to the market and just select your produce for the week based on what looks best or what you feel like. Alternatively you can sign up to a CSA (Community-Supported Agriculture) to get box of veggies delivered each week.

It helps to have a well stocked pantry to play a supporting role. Or for a pantry shop to accompany your market shop.

Advantages:
+ Simple.
+ Quick – you’re pretty much making it up as you go.
+ Can save money because you can capitalize on specials and are less likely to buy expensive, out-of-season imported produce.
+ Wonderful for spontaneity and flexibility – has scope for lots of variety.
+ Most likely to use the freshest and best tasting produce available.

Disadvantages:
– Requires confidence in the kitchen to be able to make a meal out of what you have on hand.
– Intimidating for inexperienced cooks.
– Waste levels depend on how well you manage the produce once you have it home. May not be a problem for experienced cooks.
– Easy to get carried away and buy more produce than you need >> waste. (I’ve been guilty of this!)

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NOTE:
You don’t need to stick to the one method for every night of the week. For most people a hybrid approach where they plan some meals (or follow a done-for-you plan) and then ‘decide later’ for other meals works best because it provides a balance between structure and flexibility.

SUMMARY

Here’s what we’ve covered:

• The 3 main meal planning methods include planning in advance yourself, following a done-for-you plan OR shopping first and deciding what to cook later.
• Planning in advance tends to take more time but lacks flexibility.
• Shopping in advance is quicker and allows you to choose the freshest and best value produce but requires confidence to pull it off.
• For most people a ‘hybrid’ approach will work best.

ACTIVITY

Choose a meal planning method to try.
Read through today’s lesson again and choose the method you’re going to use.

We’re not going to be using it until next week when we get into dinners but it’s important to know which approach you want to follow.

If you’re not sure I recommend using Method 2. the done-for-you plans included in your bonuses. At least until you get used to your new Low Carb lifestyle.

Phew. We’re almost half way through our 28-days! You’re doing great.

See you tomorrow for a look at one of the approaches to eating which has made managing my blood glucose (and my waistline so much easier).

It’s one of my favourite things to talk about at the moment!

Cheers,
Jules x

ps. Which meal planning method are you planning to try? I’d love to hear from you in the comments below.

IMPORTANT NOTE: The Low Carb Love 28-Day Program is where I share my personal journey of managing my blood sugar eating (mostly) Low Carb. I am not a doctor and this information is not intended as specific advice. Please discuss with your doctor or dietician before changing your food intake. Especially if you’re on medication or have any special medical concerns.