Meal Planning Strategies

tim_powell

OK. You all know the wisdom, more meals, smaller portions, right? How do you make that happen? How do you avoid just making or going to a big meal and eating what's prepared or on your plate?

I'll start. I buy chicken breasts (I cut them thin myself) in bulk, a ribeye and a few pork cutlets, grill them all on Sunday and put small portions into small containers, stack them in the fridge, and at two meal periods a day (I usually only eat five periods, even though I advise you to consider 5 and 6 initially), I go to that for my protein. I add veggies to each meal and don't avoid breads; I just don't seek them out.

Point is I have a fridge full of containers on a Monday and by Saturday I eat out once a week (twice occasionally). And then I NEVER eat the whole meal....most are way too big for most people. Doggie bags, people.

So I'm actually not a great role model, but my small container strategy is working for me. What do you do??

lemurcat12

I don't like the many small meals thing for me, so I mostly just eat three. I have a standard breakfast (centering around a two-egg vegetable omelet) and a couple of alternatives, all about the same calories. I bring lunch (leftovers or sometimes premade for lunches) or occasionally buy size and calorie appropriate lunches (salad with protein, a wrap) from places where I like the food and quality. For dinner, simply because I make it myself, so make the right amount of food. For all meals I start with the idea that it should have a decent amount of protein and vegetables (ideally 2-3 servings). I usually include a starchy carb or fruit too. At restaurants I try to order consistent with the way I like to eat (will it have protein and veg) and I decide before I start eating what a sensible serving is and eat according to that plan.

I don't always meet all my goals, but as a general strategy this works for me.

RodaRose

No to the many small meals. I cannot do that and stay within daily calorie budget. For a long time I was successful with eating twice a day (dinner after work and a snack before bed).
Lately I have been doing one meal a day (OMAD). I love it.
I agree about the container strategy. Hubby and I buy roistessie chickens from the grocery store and cut them up and freeze them for during the week.

Afura

I eat regular meals, and if I'm legitimately hungry or have some calorie wiggle room I have some snacks.

I think so many containers would drive me batty. From prepping lunch for the week I already have enough rubbermaid containers flopping around in my dishwasher as it is.

kommodevaran

I don't think many meals is wise, in fact, I don't think any particular number of meals is best. I have tried many setups, and settled with four meals a day. I get variety by a number of strategies, including rotating dinner themes through the week (soup/stew - chicken/pork - fish - beef/lamb ++). I cook the amount I am going to eat, and eat that. No problem. I cook from fresh; the only "prepping" I do is portioning and freezing meat/fish, thawing/soaking protein/vegs/grains the day before, and cutting/boxing fruit and vegetables that don't spoil when cut up. I shop for fresh fruit and vegetables twice a week, just before my "real" cooking Mondays and Fridays. There's always plenty of healthy food in my fridge/freezer, but it rarely gets overfull.

Lounmoun

I eat 3 meals a day and 1-2 snacks. I pre-log my whole day in the morning.
I have dinners planned out for the month and cook most evenings. I choose low prep foods for my breakfast, lunches and snacks. I do eat dinner leftovers for lunches or breakfast but do not prep a bunch of food in advance. I'm at home. I have time to cook and I enjoy it.

Breakfast- things like Greek yogurt, granola bars, cereal with milk, sandwich, dinner leftovers, fruit (about 200-300 calories)
Lunch- things like sandwich, salad, or dinner leftovers (about 300-500 calories)
Dinner- something different every night of the month. (about 500-600 calories) I have soup once a week usually.
Snacks- things like fruit, chips, popcorn, pretzels, chocolate, cookies, granola bar, carrots, celery, broccoli, trail mix, deviled eggs, pickles (about 100-300 calories)

Francl27

I just buy 3/4 protein types (usually what's on sale), and cook them according to use/sell by date, while trying to figure out new recipes to use them up...

I don't like reheated food as much as freshly cooked food, unfortunately, and I'd rather use my big package of chicken breasts different ways for some variety, so meal prepping just doesn't work for me.