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Earlier this year, I took (what feels like) a 2 month vacation – Bogota + Basque Country + Paris + San Francisco + Sydney. It was epic.
And I did it right. I set auto-responders for the first time in my life. Fully disconnected from all my to-dos. Drank lots of wine. Had the most delicious feasts. Totally indulged. No regrets.
Coming back has been a little hard thou.
The week I returned I ended at the ER. Diagnosis: Vertigo. And that’s not all. Doctors had to run some blood tests. Results: My colesterol is 291 what the hell? And to top things off the scale is 10 pounds off (wink, wink).
Needless to say, I’ve had my wake up calls.
I had a totally different post planned for you this week, but in light of recent events + brought upon myself circumstances, I’m decided to share with you the ONE ritual that never fails me. This habit alone always helps boost my productivity + confidence + happiness + kickstart my road to feeling better about myself.
The routine I’m talking about is: Sitting down to write a weekly meal plan.
By plan, I mean planned meals. Planned meals are weekly breakfasts + weekly lunches + weekly dinners that don’t feel rushed + that are put together with love + leave you feeling satisfied and happy. I’m talking about dinner parties with special friends + Mexican nights with the in-laws + Iron Chef Saturdays + romantic dates with my man serving homemade Black Bean Burgers with Roasted Sweet Potato Fries. I’m talking about meals worth sharing on Instagram.
When I don’t meal plan, things get tricky. One day spontaneity rewards you with your new favorite chili recipe. “Oh look! Adding mushrooms instead of ground beef tasted so good. WOW! But most times, you’re left with cupcakes that never rise in the oven + a grumpy stomach + having to play menu roulette once more + feeling like crap seconds later.
Planned meals mean never again wondering what’s for lunch. Never again wondering with the fridge door wide open. Never again rushing to the supermarket for last minute groceries without a grocery list. Been there? Done that? Me too.
Planned meals mean less rotten food in your fridge + less garbage inside your temple. Less excuses, more love in your belly.
When you have a system in place, you’re happy + you save money + you fit inside the clothes you wanna wear. Minus the tantrums. You feel centered + grounded + in harmony + empowered, most of the time.
I want to challenge myself, and I want to challenge YOU to steal my step-by-step Meal Planning ritual. Try it. Tweak it. Paint over the parts that don’t work for you.
STEP 1: PICK THE RECIPES
I start most Sunday mornings (emphasis on “most”) with (a) a Greek Yogurt Parfait with fresh strawberries + homemade granola + honey; (b) a stack of cookbooks; (c) a pad of Post-It Page Markers. I’ve pretty much ritualized flipping through cookbooks + flagging the recipes I want to sample next. Hubby thumbs up or thumbs down my picks while playing FIFA. Team work. Aha!
The goal is to pick recipes that match your diet + taste buds + lifestyle. What’s the point of adding “Cherry Rhubarb Country-Style Pie” to the mix if:
- You hate making pie crusts;
- You have a crazy launch week ahead;
- It’s not cherry season;
- Out-of-season cherries are freaking expensive
- You’re saving for a new DSL camera, remember?
Don’t have any inspiring cookbooks in your collection? Crap excuse. There’s Amazon. Meet Google. Buy my cookbook. Visit YouTube. Cruise Pinterest. Hop on foodie blogs. They are your friends. Use these resources to find what you need. Type: “Healthy Salads” + “Clean Cupcakes” + “Green Smoothies.” My go-to Meatless Ragu recipe was born out of searching “Meatless Ragu.” Mind blowing.
In recap, pick one day of the week you’ll sit down + handpick the recipes you want to eat in the week ahead.
STEP 2: PICK THE MENU
After selecting my recipes, I grab my Weekly Meal Planner. I print many ahead of time. First, I put an “X” on the meals that I know will be eaten out of the house for family birthdays, showers, or extraordinary occasions. Then, I match up recipes I’ve picked with openings on the planner.
I’ll even lock down my snacks, so instead of reaching for Dulce de Leche, I go for the carrot sticks with turmeric hummus. Know what I mean?
Sounds easy? Cuz it is!
STEP 3: SCAN THE RECIPES
When filling my Weekly Meal Planner with my dishes, I scan the recipes + ingredient list + special appliances + directions. Then, I check my pantry/fridge stock. Do I have what I need? What do I need to get? I write it down on a grocery list.
This easy step helps me plan out what I need from the store or my local farmer’s market, so I can skip what’s already in my fridge or cupboard.
Sometimes, I’ll even make two grocery lists: One big one for the month + another one for mini-runs to get fresh produce.
Marrying my Weekly Meal Planner with my grocery list is not only ridiculously helpful for stocking up the kitchen, but also to group + organize meals smartly on the schedule, knowing that some things need to be eaten before others + some make sense to make ’em in batches. Think ahead. Visualize the flow.
STEP 4: GO SHOPPING
My dad goes to the supermarket every other day. His juice factory is right behind a local supermarket chain, so he’s found a rhythm that works for him.
Hubby + I do one big ass supermarket shopping spree a month to get napkins + toilet paper + dried beans, things like that. And we do mini weekly runs to buy fresh produce + fresh flowers, typically late Sunday afternoon or Monday morning.
Look at your calendar. When’s convenient for you to habitualize grocery shopping?
STEP 5: MEAL PREP
Around 4pm-ish, when my attention span crashes, instead of scrolling my social media feeds, you’ll find me in the kitchen whipping out treats or prepping sauces with my ninja chopping skills. Yeah, I bring my OCD wherever I go.
Maybe you need to soak nuts ahead of time. Maybe your crust needs to chill out in the freezer before pouring in the filler. Breads need yeast + time to rise. Pasta needs boiling water. Marina sauce tastes twice as good when it cooks on low heat for 3 hours. Can you Tupperware that + freeze it for next week?
When you’re a step ahead, you’re unstoppable.
STEP 6: BON APPETIT
When it’s time to eat, sit down for a mindful meal. Light candles. Turn off the TV. Cellphones go in the basket. Play a little Bossa Nova in the background. Use the fun cloth napkins. Fresh flowers make everything taste twice as good. I’m serious. I want you to fully experience the joy of eating. Look at your plate + smell it’s aromas. Party with it’s textures + let your palate run loose. Give thanks for all the good things that entered your life that day.
That is it my friend!
TIPS + TRICKS
Allllllright alright. I know meal planning takes a little time, especially the finding your groove part, but ultimately it saves you time + stress during the week. You also may find that a meal plan helps you to eat better + cut down junk food from your diet. Pow!
Here are a few suggestions to take your system to a whole new level of awesome:
- Double check. Make sure you examine your fridge + pantry before heading to the store with your grocery list. You can easily blow way your budget buying a third jar of cinnamon. I bet you’ve got a lot of goodies in there. So check.
- Stock up on the essentials during sales. Only two phrases can change a woman’s mood: (1) I love you; (2) 50% OFF. If you arrive at the supermarket + there’s a big sale on organic berries, snag those babies! They may not have been on your initial meal plan, but, hey, you can freeze them + throw them into your smoothies or make soft serve ice cream. The same goes for dry staples, like grains + beans that aren’t going to go bad in your pantry. When on sale… improvise + think on your feet.
- But in bulk. While cruising the supermarket, head straight to the bulk bins + stock up, especially items that don’t perish too quickly! As your bulk food staples grow, you’ll have shorter shopping lists + an arsenal of inspiration for your home-cooked meals. Added bonus: Display your beautiful beans + grains + spices in mason jars throughout your kitchen.
- Cut back on restaurants. Holy guacamole, do those restaurant bills pile up! Make your dinner table the new hot spot. Mouth watering backyard BBQs + romantic pizza nights + potlucks with girlfriends + family get-togethers over finger food can revolutionize your culinary senses. No need for Zagat stars. I’m not saying that you should never step foot in a restaurant again; just try to limit your visits. They suddenly become more special + more of a fun affair when they do happen.
- Eat with the seasons + shop local. Farmers markets are a great place to buy organic foods on the cheap. In-season produce is almost always going to cost less, so try to be flexible + cook with the harvest.
- Grow your own garden. This year David + I started a mini herb garden (I’m so excited!). It’s exponentially more economical to grow your own food. Whether you live in a studio or a mansion, there’s always room for a few pots of greens. A two-dollar packet of basil seeds will support your salad + pesto-making habits for months.
- Get creative with the leftovers. Place your fresh herbs in water pots. Wash + store your produce in Debbie Meyer Green Bags to extend their life expectancy. When your produce looks like it’s about to go south, resuscitate it in a delicious stew or casserole. Have you ever tried leftover lasagna? Is even better than on the day you made the lasagna. I’m serious. With a little TV Food Network action, leftovers can be transformed into Pinterest worthy meals.
- Batch. Batch cooking is another way to save time + money. Double or triple your favorite recipe + freeze the leftovers for a quick + healthy meal when you’re in a pinch. We do this all the time with my signature marinara sauce. We make it in advance + transfer it to airtight container + freeze + thaw for pizza parties or whatnot.
- Play detective. If you’re like me, you definitely have budget leaks (aka knee-jerk spending at Amazon + Pottery Barn + Etsy + Anthropologie). Look at your bank statements. Identify where you need a little bit more self control. I noticed I was going a little overboard with nut butters, so I started making my own at home. Problem solved!
- Pay attention. When my food expenses start creeping up, it’s usually because I’m being a bit of a slacker, not a culinary diva. Check for symptoms. Is your apron accumulating dust? Are the takeout menus getting more action than your ukulele? Do you have Dominos on speed dial? The signs are right in front of you, if you’re brave enough to open your eyes.
- Start your personal/family recipe vault. After a while, you will start to notice patterns – recipes you naturally gravitate towards + others that you don’t fancy that much. Take note. Archive your favorites in cute recipe cards. This trick alone will make your menu picking ceremony significantly more efficient + guarantee you always have safety, comfort dishes on da menu.
DO THIS NOW: Download + take your Weekly Meal Planner for a spin, every week.
My request is simple: Just follow the steps + share your insights in the comments below – What are you putting on your Weekly Meal Planner?
You know what would be even cooler? To see pictures of your meal planning in action. Snap + share ’em on social media. I want to see how it’s going. How you’re feeling. How you’re making it happen. Imagine how much fun it would be to see everybody’s interpretation + system? So inspiring!
And as for me, I hope to (at the very least) get my colesterol down. Bonus if I can fit into my clothes again.I can’t wear these sweat pants forevz.