Preparation is Key

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The Power of Preparation: Key to Weight Loss and a Healthier Lifestyle

When it comes to weight loss and living a healthier lifestyle, there’s one thing I cannot stress enough: preparation is the key to success. Looking back on my own journey, I can confidently say that planning ahead made all the difference. It’s what kept me on track with my nutrition and prevented me from sabotaging my progress. Without preparation, I’d often find myself falling into the trap of convenience, grabbing whatever was easy instead of staying true to my healthy eating goals. This was a habit that I knew needed to change if I would going to stay on track and meet my goals.

So often, we think of weight loss as a series of strict rules or fad diets, but it’s so much more about consistency and preparation. It’s about setting yourself up for success, and the one thing I’ve learned is that a little bit of effort upfront pays off in the long run. I’ve found that preparation is not just about food, but about planning out my whole week—meal planning, organizing my day-to-day schedule, and making sure that everything I need is already in place.

But what does “preparation” actually look like? Well, it’s going to look a little different for everyone, but let me walk you through what it looks like for me—and how it’s still a vital part of my routine today.

Small Changes, Big Results

You’ve probably heard me mention before—whether on social media or in past blog posts—that small changes over time lead to big results. Those small changes eventually become habits that seamlessly integrate into your life. They no longer feel like something extra you have to do, but part of your new lifestyle. It’s not about making drastic, overwhelming changes, but about making small, sustainable shifts that lead to long-term success.

And that’s exactly how preparation fits into my lifestyle. It helps me create habits that make healthy living effortless. Preparing for the week ahead isn’t an overwhelming task—it’s something I now look forward to because it helps me stay focused on my goals and frees up my mental space throughout the week.

Efficient Meal Planning and Grocery Shopping: How I Stay Ahead of the Game

Meal planning and grocery shopping are often seen as chores, but when done thoughtfully and strategically, they can make all the difference in staying on top of your healthy eating goals. For me, these tasks have become part of my weekly routine, and I’ve developed a system that keeps me organized and efficient, ultimately saving me time, money, and energy. Over time, I’ve realized that it’s not just about what you buy, but also about how you plan and prep ahead of time.

I want to share with you how I approach grocery shopping and meal prep, specifically how I use Thursday, Friday, and Sunday as key days in my planning process. By using these days strategically, I make sure that I’m always prepared to cook healthy meals for my family and avoid unnecessary stress during the week.

Thursday: Stock Take and Pre-Planning

While many people associate grocery shopping with the weekend, I’ve found that Thursday is a great day to start the process. On Thursday evenings, I make it a habit to take stock of what we already have in the fridge, freezer, and pantry. It’s a simple yet essential task because it gives me a clear understanding of what I have on hand and what I need to pick up when I head to the store later in the week.

Before I even think about placing an order for groceries, I look at what proteins we have available, whether it’s chicken, fish, beef, or any leftovers from the previous week. I also consider which fruits and vegetables we still have in stock and which ones I want to incorporate into our meals. This helps me avoid buying things I already have, which cuts down on food waste and helps me make use of what’s already in the house.

After reviewing what we have, I check the freezer and pantry for additional items we could use up. For example, I might find frozen veggies, frozen chicken breasts, or a jar of pasta sauce I forgot about. By figuring out what I already have, I can plan meals that use up those items, saving us from throwing food away and preventing any unnecessary grocery runs.

Friday: Grocery Pickup

Once I’ve taken stock of what we have, I plan my grocery pickup for Friday. Whether it’s a trip to Walmart, Sam’s Club, or my favorite local store, I usually pick up the remaining items I need when I’m running errands on Friday. By Friday, I’ve already created a grocery list based on what I still need to round out our meals for the week. This makes the actual shopping process quick and efficient because I know exactly what to buy.

The key here is that I try to get everything done on Friday, so by the time the weekend arrives, I can focus on other things and avoid running around at the last minute. Sometimes, if my schedule doesn’t allow me to make the grocery run on Friday, I’ll do it on Saturday, but I always make sure that the shopping is done before Sunday rolls around.

This way, I’ve got everything I need to make a week’s worth of healthy meals, and I don’t find myself scrambling to make meals last minute or resorting to unhealthy fast food options.

Most weeks I use Sam’s Club or Walmart pick up to save me time and not actually have to go into the store, this is a big time saver for me!

Sunday: Meal Prep and Finalizing the Week’s Plan

Now, we get to my favorite part—meal prep! By Sunday, I have all my groceries in hand and the meals I want to prepare already in mind. I sit down with my planner and map out each day of the week, deciding which meal I’ll cook on which day. This is when I really get into the details of meal planning.

Sunday is all about finalizing the plan and preparing for the week ahead. I’ve found that sitting down and planning specifically which meals we’ll have on which day helps me feel more organized and ensures that I’m utilizing all the groceries I’ve purchased. Whether it’s using up leftover chicken from Thursday or incorporating fresh veggies into a stir-fry on Sunday, I make sure that every meal has a purpose. This is also when I think about my family’s schedule and what nights I’ll have time to cook, and which nights might require quicker meals or leftovers.

What I love about this system is that I’ve already considered how to use what we already have in the house before adding new ingredients. By using up ingredients from the fridge or freezer, I can make sure nothing goes to waste. This planning also helps me stretch our groceries longer, saving money and reducing food waste. For example, if I have extra veggies left from a stir-fry, I might add them to a salad for lunch the next day, or roast them to go with dinner later in the week.

The Importance of Flexibility

One of the key things I’ve learned is the importance of flexibility. While I try to stick to the meals I plan, I also understand that life happens—plans change, and sometimes a meal doesn’t go as expected. That’s why I always try to keep a few quick meal options on hand, like our frozen venison hotdogs, and smoked sausage or if you are in our area – Pep’s Ribs or their frozen shredded pork are all quick and easy proteins. Frozen veggies that you can steam quickly are also a lifesaver when you need something quick when plans change.

For instance, if I had planned to make a chicken stir-fry on a particularly busy night, but something comes up, I can easily swap it for a quick salad or any combination of the options that I listed above. The key is that I’m always prepared with options that don’t require a lot of effort or time, so I don’t find myself turning to unhealthy takeout options out of convenience.

The Benefits of This Routine

Over time, this system of organizing my grocery shopping and meal prep has helped me streamline my week and make healthy eating a lot easier. By setting aside time on Thursday to review what I have, planning the grocery pickup for Friday, and doing the actual meal prep on Sunday, I’ve created a routine that takes the guesswork out of eating healthy.

One of the most significant benefits of this routine is the amount of money it saves. By using up what I already have and avoiding unnecessary trips to the store, I keep my grocery bills lower. I’ve also found that I waste far less food, which helps us save even more in the long run.

Additionally, having everything prepared in advance means that I’m never scrambling to figure out what to make for dinner at the last minute. I’ve already done the work, so when dinnertime arrives, all I have to do is follow the plan and cook.

Conclusion: A Simple Strategy for Healthy Living

In the end, meal planning and grocery shopping don’t have to be overwhelming or time-consuming. By breaking these tasks into manageable chunks and setting aside specific days to take care of each step, I’ve created a system that works for me and my family.

If you’re looking for a way to save time, reduce stress, and make healthier choices, try implementing this simple routine:

• Thursday: Take stock of what you already have in the pantry, fridge, and freezer. Decide what you can use up and what you still need.
• Friday: Do your grocery shopping or pickup, ensuring you have everything for the week ahead.
• Sunday: Plan your meals in detail and do your prep for the week.

This approach not only keeps me organized but also helps me save money and reduce food waste. It’s a system that’s allowed me to stay on track with my health and fitness goals while keeping meal planning as simple as possible.

What are your strategies for meal planning and grocery shopping? I’d love to hear how you stay organized during the week and make sure healthy meals are always within reach. Let me know in the comments below!

Sunday: My Weekly Prep Day

Preparation doesn’t mean spending hours in the kitchen or slaving away at the grocery store. It’s about investing a little time upfront so that when the week gets busy, I don’t have to worry about falling off track with my nutrition. I usually dedicate some time on Sundays to preparing for the week ahead. This day has become my designated “prep day,” and it’s now a non-negotiable part of my routine.

I’ll start by sitting down with my planner to map out our family’s schedule. It’s not just about meal planning—it’s about getting a clear picture of what the week will look like. I look at what’s coming up during the week when I’ll have time to cook, and when I’ll need quick, grab-and-go meals. I also plan out when I’ll go grocery shopping and when I’ll do food prep. This initial planning helps me stay organized and ensures that I’ll have everything I need when it’s time to eat. It also allows me to plan for busy days when I know I won’t have time to cook, so I can prepare ahead of time for those situations.

Batch Cooking and Meal Prep

One strategy I’ve found particularly helpful is batch cooking—making meals that I can cook once and eat twice (or more). For example, if I know we’re having a meal that makes great leftovers, I’ll cook double the amount so we can enjoy it later in the week. Sometimes, I’ll even repurpose ingredients. For instance, I might cook chicken on Sunday that we can use in salads, wraps, sandwiches, and other dishes throughout the week. This way, I’m using the same protein for multiple meals, which saves me time and effort.

Bonus Hack: I use a pressure cooker to cook hard-boiled eggs to perfection. They cook perfectly and peel like a dream! I also cook chicken breasts and other proteins in my pressure cooker – we love that the chicken stays moist and I can do some much at one time. I have this pressure cooker: https://amzn.to/4ixALAF

I’ve also found that batch cooking saves money in the long run. By buying ingredients in bulk and preparing meals in larger quantities, I avoid the need for eating out or last-minute grocery runs, both of which can quickly add up. The time investment is also minimal—what could take an hour or more to prepare fresh each night can be done in bulk in one sitting. For me, this strategy means I have the flexibility to enjoy wholesome meals even when time is tight.

Another great thing about batch cooking is that it reduces food waste. If you’re only cooking what you need each night, it’s easy to forget about leftovers or have extra food spoil in the fridge. When I cook in batches, I can use every ingredient efficiently, and I always have healthy meals available to grab when I’m in a rush.

Meal Planning Tools I Love

I’ve also found that having the right tools for meal planning makes all the difference. I recently came across a planner that I absolutely love for organizing my weekly schedule. This planner is great for managing our family’s activities, to-do lists, and meal planning. While this planner isn’t specifically designed for meal prep, it helps me stay on top of everything else in life, leaving me with more mental space for meal planning. Here is the link: https://amzn.to/4iaERyY

In addition to that, I use a notebook with a template that I follow each week to organize my meals. This helps me visualize our meals for the week and make sure I’m balancing different food groups. The planner serves as my overall weekly guide, while the notebook helps me get into the nitty-gritty details of food prep.

And here’s an exciting announcement: My daughter, Ema, and I are working on a planner specifically for meal prep that we hope to publish on Amazon soon. This planner will contain the exact templates I’ve used over the years to prepare for the week ahead. It’s a tool that will allow anyone to organize their meals in a way that works for their lifestyle—whether you’re cooking for one or a whole family. Stay tuned for an upcoming blog post where I’ll share more about this product, hopefully in the next couple of weeks!

Preparing Ingredients for the Week

Once I’ve figured out what meals we’ll have, I think through what ingredients need to be prepped. That way, everything is ready when we need it. For example, this week I’m thawing chicken to cook for dinner tonight. I’ll season it with some avocado oil and whatever spices I feel like using. Sometimes, I’ll add a little ranch dressing and Parmesan cheese before baking it for a twist. This chicken will be used in salads, wraps, sandwiches, or just eaten on its own throughout the week.

I also try to keep the prep simple and easy. I don’t want to overwhelm myself with complicated recipes—especially on busy days. Instead, I stick with simple, wholesome ingredients that can be repurposed throughout the week. That might mean cooking a bigger batch of rice that I can serve with different proteins and veggies, or roasting a variety of vegetables to have on hand for quick side dishes.

Another key preparation tip is making sure I always have veggies on hand. I love having a variety of options, so I mix things up to keep it interesting. I’ll use veggie steamers when I’m in a rush, roast vegetables throughout the week, or enjoy fresh veggies with some ranch dip for a quick snack. Having a variety of veggies on hand helps me stay on track and ensures that I’m getting in my daily servings.

The Takeaway: Set Yourself Up for Success

In the end, preparation is what keeps me on the path to success. It’s about being intentional with your time and your meals so that when life gets busy, you don’t have to rely on unhealthy options. Instead, you’ll have healthy meals and snacks at your fingertips, making it easier to stay committed to your goals.

So, if you’re looking to improve your eating habits, start by planning ahead. Whether it’s setting aside time on Sundays to prep, batch cooking meals, or finding tools to help organize your schedule, these small acts of preparation will go a long way in helping you live a healthier, more balanced life.

Remember, health isn’t about perfection—it’s about consistency. Preparation allows you to make consistent choices without feeling overwhelmed or deprived. It’s about making smart decisions that fit into your lifestyle and make it easier for you to achieve your goals.

Let me know in the comments how you prepare for your week, or share any tips you’ve found helpful along the way. I’d love to hear from you!

Stay tuned for more updates on our upcoming meal prep planner. It’s going to be a game-changer!