It’s that time of year again… back-to-school. For some of you this might mean getting back into a routine and juggling hectic schedules. You might be worried about finding the time to create nutritious meals for you and your family. Creating healthy, enjoyable meals on the spot using only ingredients from your own kitchen can be seem like an impossible task if you don’t have the right things on hand and you lack a plan. It’s times like these where frozen dinners or grabbing take out on the way home can seem like the only option.

Meal planning can make healthy eating easier and save you money! Not to mention when you have a plan, you’ll feel less stressed. Even though I don’t accomplish it every week, I can honestly tell you the weeks I make a meal plan and cook a few meals on the weekend are the BEST weeks! It makes me less anxious when I have a plan for the week, which thus can help if you have IBS or other digestive issues that are influenced by stress and anxiety!

If a full weekly meal plan seems like a big ask right now, start with a smaller plan and do what you can! Look ahead at what you’ve got on this week and if you have a busier day, plan for a less involved meal or cook big batches on the weekend! It’s also beneficial to involve your crew! Spread out the shopping and cooking responsibilities to lighten the load and make it a more enjoyable experience.

If you have food allergies or intolerances, a meal planning strategy will help you really make sure you’re not going without. You know when you know you need to do something, but don’t really do it… this is it! Hopefully these three steps can get you up off your butt and on the meal planning train. Over time it can become a good habit and you won’t even notice you do it anymore.

Easy Meal Planning in 3 Steps

1. Research Recipes

Go through magazines, cookbooks, recipes from friends, Pinterest boards, blogs, and other websites that interest you … one of my favourite blogs is the Gluten-Free Goddess.

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2. Create a Meal Plan

Write out the days of the week across the top of a sheet of paper or purchase a chalk board or white board for your kitchen. Along the side, write breakfast, lunch, dinner and snacks. Using your research write down what meals you want to do and when. Try to make double portions where possible, use leftovers for lunch, and choose seasonal foods as much as possible. Above is a picture of mine! I even have some cool meal planning templates on our team’s Pinterest board – you’ll love it!

Closeup of female hands going through shopping list

 

3. Make a Shopping List

Create categories according to sections in your grocery store like vegetables & fruit, breads & grains, fridge/freezer section… you get the idea! Write down according to your plan what you need from each section. If possible I like to get most of my fresh ingredients from a farmer’s market. I get the rest of my ingredients from a grocery store or health food store for all those specialty low FODMAP and gluten-free options. Don’t forget to check what you already have in your fridge and pantry!

Sign up to get my handout of Foods to Eat for IBS sent right to your inbox to keep in mind which foods are tummy-friendly.

Grocery Shopping Tips

  • Stick to your list to avoid buying things you don’t need and stay on budget.
  • Shop the perimeter of the grocery store where you’ll find the most healthy foods. Limit time in the aisles where the processed food lives.
  • If you do need pantry staples, only go down the aisles you need by reading the headings. You will be less tempted to buy processed foods if you are not walking right by them!

Ultimately meal planning should make your life easier and help you and your family eat good food, even in a hurry 😉 For more ideas take a look at our Pinterest board. For more articles like this one check out Back to School Gluten Free and Top 5 School Safe and Kid Approved Snacks.

 

Much love & good eating,

Stephanie

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