Week 4: How to Create Personalized Meal Plans

The last day of January is growing closer. We are barreling into the last 8 days.

Hopefully you have hit your stride when it comes to menu planning or, at the very least, following the menu plan as written. I am still trying to work my way through all the recipes in the book. I am sure that I will be trying at least one of the dessert recipes for Valentine’s Day!

Metrics

As we close out the month, measurements are a rewarding metric. These numbers give you clear evidence that your body composition is changing. Everyone wants to concentrate on weight but that number can be deceiving. Using multiple metrics like how you feel, body measurements, and blood markers along with weight can provide a better picture of progress. Check out the How to Kick Sugar post for more specific tests.

Countless participants report less bloating, better sleep, better skin as well as increased energy. Make no mistake, these improvements are due to your body functioning more optimally. Returning to your old way of eating will inevitably bring back all the old feelings and symptoms.

It is also time to consider extending this way of eating into February and beyond.You are in control and you get to choose how to proceed although I sincerely hope that you choose to continue to find your healthiest you.

Meal Planning

Meal Planning & Prep: Your Secret Weapon to Crush Your Goals

Let’s talk about something we all know is important but often seem to struggle with—meal planning and meal prep. Whether you’re aiming to eat healthier, save time, stay on track with your fitness goals, or just avoid those dreaded “What’s for dinner?” moments, getting organized in the kitchen can be a game-changer. And don’t worry, it doesn’t have to be complicated or take up your whole weekend.

I’m going to walk you through how meal planning and prep can help you stick to your goals, all while making life a little bit easier. Ready? Let’s dive in!

Why Meal Planning Matters

Meal planning isn’t just about choosing what to eat—it’s about setting yourself up for success. Here’s why planning your meals ahead of time makes a huge difference:

1. It Saves You Time: By deciding what you’ll eat for the week, you won’t be scrambling at 6 PM trying to figure out what’s for dinner. Plus, less time spent cooking means more time for the things you actually enjoy.
2. Helps You Stay On Track: When you’re working toward specific health or fitness goals, it’s easier to make good choices when you already have meals lined up. No more impulsively reaching for fast food when you’re starving because you forgot to prep!
3. Reduces Stress: Instead of stressing about what you’re going to eat every day, meal planning takes the guesswork out of the equation. It’s one less thing to worry about.
4. Saves Money: Planning ahead helps you avoid unnecessary grocery store trips and buying things you don’t really need. Plus, cooking in bulk saves you from spending money on takeout or last-minute ingredients.

Meal Planning 101: How to Get Started

Okay, now that you know why meal planning is awesome, how do you actually do it? Here’s a simple step-by-step guide to get you started:

1. Set Your Goals

Before you even think about recipes, ask yourself: What do I want to achieve?

• Are you looking to eat healthier or maybe cut back on sugar?
• Trying to build muscle and need more protein?
• Just want to stop eating out so often?

Your goals will help guide the types of meals you plan. Once you know your focus, the rest falls into place.

2. Choose Simple, Balanced Meals

When it comes to meal planning, simplicity is key—especially if you’re just starting out. Aim for meals that are:

• Tailored to your personal macros: Hit your protein goal and incorporated veggies in each meal. Use healthy fats as a lever to assure satiety.
• Flexible: Look for meals you can easily adjust based on what you like or what’s in season. For example, a veggie stir-fry can work with pretty much any protein and whatever veggies you have on hand.
• Time-Saving: Go for meals that don’t take hours to prep. Think sheet pan dinners, slow-cooker meals, or one-pot wonders. Trust me, you’ll thank yourself later.

3. Make a Shopping List

Once you’ve picked your meals, it’s time to hit the store. Writing down everything you need will not only keep you focused but also help you avoid impulse buys (you know, that bag of chips you always grab “just in case”). Stick to your list, and you’ll be in and out of the store in no time!

4. Prep Your Ingredients

Now comes the fun part: prep time! If you’re going to meal prep, you don’t have to make every single meal from scratch (unless that’s your thing). Instead, think of prep as getting your ingredients ready so that making meals later in the week is a breeze.

• Chop veggies: Prep your veggies for the week, so they’re ready to toss in stir-fries, salads, or roasts.
• Cook proteins: Grill or bake a big batch of chicken, tofu, or whatever protein you’re using. Store it in containers to use throughout the week.
• Keep healthy fats on hand: Avocados, olive oil, coconut oil and the like will streamline the need for added fat.

Spend just an hour or two prepping your food, and you’ll thank yourself all week long.

5. Store and Label

Keep your prepped meals in clear containers and label them with the date so you can easily grab what you need. Consider investing in a set of airtight containers, which will keep your food fresh longer. Also, portion out your meals if you’re trying to track calories or maintain a balanced intake. Bonus points if the containers are glass instead of plastic!

Meal Prep Hacks to Make Life Easier

• Use the Freezer: Not every meal needs to be eaten right away. Make double batches of things like soups, chili, or casseroles and freeze them for later.
• Cook Once, Eat Twice: Make extra portions of dinner to have as lunch the next day. You can even use leftovers in new ways—like turning roasted chicken into chicken salad or tacos the next day!
• Mix Up Flavors: If you’re cooking the same thing all week, it can get boring. Switch up the sauces, seasonings, or toppings (think avocado, nuts, or hot sauce) to keep things exciting.

Staying on Track: How Meal Planning Supports Your Goals

Meal planning isn’t just about convenience—it’s about giving you the tools to succeed. Whether your goal is weight loss, building muscle, or just eating more balanced meals, planning ahead makes it easier to stay focused on what matters.

• For Weight Loss: You control portion sizes and make healthier, balanced meals that keep you satisfied longer.
• For Fitness: Having nutrient-dense meals ready ensures you get enough protein and fats to fuel your workouts and recovery.
• For Health: Planning meals with more whole foods (veggies and lean proteins) means you’ll naturally cut down on processed junk.

Final Thoughts: The Secret’s in the Prep

Meal planning and prep really are your secret weapon when it comes to achieving your goals, whatever they may be. It helps you save time, stay on track, and make better decisions throughout the week—all while reducing stress and saving you money. Plus, it’s a great feeling knowing that you’ve got healthy, homemade meals ready to go whenever you need them.

So, don’t stress about it. Start small, find what works for you

Now back to week 4!

I am not going to sugar-coat the experience with this book. There were several recipes that almost made me throw in the towel. I am all about experimentation but I also need to experience satisfaction with my meals.

As I’ve mentioned before, each of us has specific likes and dislikes so not every recipe can be our cup of tea. Stick with it and you will eventually find recipes to put in heavy rotation. Sometimes this requires some customization. Empower yourself to make changes and tweaks to recipes that you know will make them more palatable for you and your family. Be brave!!

Recipes that I would make again:

• Eggs Benedict
• Personal Pizza
• Red Curry Chicken
• Roasted Chicken
• Filet with gorgonzola sauce

Here is my meal plan for week 4. I hope that it inspires you or gives you a jumpstart on your next weekly menu plan.

Last But Not Least

Celebrate each and every step forward. Without these changes, it is impossible to change. Keep focused

DISCLAIMER: This website is for informational purposes. I am not a health practitioner and no information should be construed as personal medical advice or diagnosis.