Build your Perfect Meal Plan in less than 5 minutes

As I’ve begun building out and will very soon launch my Vitality-After-40 multi-level program, I’ve been doing a bit of research around what women over 40 want and where they need some support.

This, ultimately, brought me back to one of my preferred mottos for taking care of your Self: Plan Prep and Prac’

Amongst these enigmatic words, one sticks out: PLAN. As I evoke the concept of a meal plan, I instantly imagine your eyes rolling. And then, soon after, you imagine you will spend two hours digging into your recipe books and scratching your head to know what would be best to write into your Excel table.

“Give me six hours to chop down a tree and I will spend the first four sharpening the axe.” – Abraham Lincoln

Well, things don’t have to be that way. I’ve come with three simple steps to get your meal plan in order in less than five minutes. And the good news is that it is done for many weeks.

No need to re-invent the wheel! Two menu plans per season are enough, filled with recipes you already know.

With those in hands, you complete your shopping in 15 minutes no more, guaranteed!!!  I’m doing it every week. I love food and have a balanced diet but shopping and cooking are not my forte. The quicker, the better.

Planning your meal is a smart move

1-    You gain time: imagine how much time you waste, every night, asking yourself what’s on for dinner, then rushing to the supermarket four times a week. Then you waste time in the supermarket, as you don’t know what to buy.

2-    You open the window for help: a menu plan is available for the entire family. Your teens, husband, or flatmate don’t have to ask what’s for dinner. With a list of recipes, everyone knows where to start! As the owner of a Thermomix, it is even easier: you get the chip and follow the prompt. No excuse at home to say I don’t know how to cook!

3-    You eat healthier: when you decide on the go what you eat, big chance you grab an easy quick fix. Pasta and rice are the most common. Planning your food is the best way to make healthy food your convenient food. 

The change in season is the perfect time to create or amend your meal plan for a seasonal version. Let me know how you go.

The structure of my meal plans is based on the Paleo-Mediterranean diet that I use between my fasting windows. 

The step-by-step process: 

  1. Use an empty menu plan with breakfast, lunch, dinner
  2. Place your protein sources in your weekly menu plan: pick preferably from fish, eggs, tofu, legumes with one or two meal based on meat
  3. Place your vegetables: use as much variety as you can. Think about occasional grains or grain-like seeds
You’ve got the structure of your meal plan!
Now, bring back the recipe you know based on these ingredients, and you are done. Once you’ve got the recipes, write down your shopping list.
This blog is meant to educate and should not be used as a substitute for personal medical or psychological advice. The reader should consult his or her physician or clinician for specific information concerning specific medical conditions. All reasonable efforts have been made to ensure the information presented is accurate, however, new findings may supersede some information presented. As every single individual circumstances will be different, no individual results should be seen as typical.