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Take Control of Meal Times With A Meal Planner

Take Control of Meal Times With A Meal Planner

    When you decide to eat a meal out, is it because you are consciously choosing to do so? Or is it because you haven’t the time or ingredients to prepare something at home? If you are like most people, it is probably the latter. Yet it doesn’t have to be that way. With a bit of planning, less than 15 minutes a week, you can cut back on your grocery bills, eat healthier, and feel better. All it takes is a meal planner.

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    Features Of A Meal Planner

    A meal planner is a just a collection of items that will allow you (or any other cooking person) to get a meal on the table with ingredients that are on hand. It will have the following items:

    • A menu plan. A menu plan is what you will eat for the meals in the coming week. It will list out all the dishes that will be prepared so you can check for nutritional balance, and also take into account family schedules.
    • Recipes. The recipes portion of the planner has two purposes: it allows you to assemble the instructions for making a meal in one place, as well as provide a basis for the next portion of the planner.
    • A shopping list. The shopping list is what allows you to have the ingredients on hand to make the meals you have planned. Nothing is worse than to start a recipe and find that you have forgotten to buy a key ingredient. By taking the ingredient list from the recipes, you can ensure you have everything on hand.
    • Reminders. These instructions would allow you to remember to start dishes on time, or pull things from the freezer. If you are planning a slow cooker dinner that takes 8 hours, you need to be reminded to get it started, or dinner won’t be done on time.

    Putting Together A Planner

    I like to keep everything together in one spot. I have assembled a meal planner using basic office supplies which allows me to keep everything in one place (the front of the refrigerator).

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    I fastened a sheet protector to the front of a poly folder. The sheet protector holds the menu plan for two weeks. For each day on the planning sheet I have a spot for any activities that are going on that might affect dinner (early evening meetings, for example); a box for the food plan, including side dishes; and a box with reminders for the next day (such as defrosting meat, or assembling the slow cooker meal for the fridge).

    Inside the folder I have sheet protectors into which I slip the recipes for each day. This makes it easy for me to find my recipes, or to hand everything over to my husband.

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    In the back pocket of the folder I keep the shopping list for the plan, and the shopping list for the next two week period. I add items as the week passes that will need to be purchased during the next shopping trip.

    I clip the entire folder to the front of the fridge using a heavy-duty magnet.

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    Using A Planner

    The first step is to fill out my planning sheet. I list out the days as well as meal-affected events such as meetings, travel and birthdays (for which we eat out). Then I look through my recipes and pick things that fit the schedule and the season. During summer we do a lot of grilling and salads, but I save the labor-intensive food for the weekends.

    At this point I have filled out the menu planner and have a pile of recipes. I record each recipe’s ingredients on a shopping list, then file it in the planner pocket for that day.

    The shopping list is then double-checked against the planner board in our kitchen for things we are out of, and also compared to our pantry ingredients to see if there is anything we already have on hand.

    With a menu planner, we are able to keep our food budget in a good place and only go out to eat when we wish to, rather than because we don’t have our acts together enough to cook. Do you have any tips for meal planning? Share below.

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    Last Updated on November 19, 2019

    How to Become an Early Riser and Stay Energetic

    How to Become an Early Riser and Stay Energetic

    When you become an early riser, you’ll experience a lot of benefits including feeling more energized and having more time to do what you want.

    If you’d like to become an early riser, there are some things you should know before you run off to set your oft-ignored alarm clock.

    So how to become an early riser?

    Here are five tips I’ve discovered to be most helpful in making the transition from erratic sleeper to early morning wizard:

    1. Choose to Get up Before You Go to Sleep

    You’re not very good at making decisions when you’ve just woken up. You were in the middle of a dream in which [insert celebrity crush of choice here] is serving you breakfast in bed only to be rudely awakened by the harsh tones of your alarm clock. You’re frustrated, angry, confused, and surprised. This is not the time to be making decisions about whether or not you should stay in bed! And yet, most of us leave the first decision of our day to be made in a blur of partial wakefulness.

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    No more!

    If you want to be a consistently early riser, try making your decision to rise at a specific time before you go to sleep the night before. This frees you from making the decision in the morning when you’ve just woken up. Instead of making a decision, you have only to follow through on your decision from the night before.

    Easier said than done? Of course. But only for the first few times. Eventually, your need for raw willpower to get out of bed will diminish and you’ll be the proud parent of a new habit!

    Steve Pavlina suggests you practice getting out of bed during the day[1] to get a few of the “practice sessions” out of the way without the early morning fog in your head.

    2. Have a Plan for Your Extra Time

    Let’s say you’ve actually made it out of bed 2 hours before you normally would. Now what? What are you going to do with all this time you’ve discovered in your day?

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    If you don’t have something planned to do with your extra time, you risk falling for the temptation of a “morning nap” that wipes out all the work you put into getting up.

    What to do? Before you go to bed, make a quick note of what you’d like to get done during your extra hours the following day. Do you have a book to write, paper to read, or garage to clean? Make a plan for your early hours and you’ll do more than protect yourself from backsliding into bed.

    You’ll get things done and those results will fuel your desire to build rising early into a habit!

    3. Make Rising Early a Social Activity

    Your internet or social media buddies just don’t have enough pull to make your new habit stick in the long term. The same cannot be said for the people you spend time with as part of your early morning routine.

    Sure, you could choose to read blogs for two hours every morning. But wouldn’t it be great to join an early breakfast club, running group, or play chess in the park at 5am?

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    The more people you get involved in making your new habit a daily part of your life, the easier it’ll be to succeed.

    4. Don’t Use an Alarm That Makes You Angry

    If we’re all wired differently, why do we all insist on torturing ourselves with the same sort of alarm each morning?

    I spent years trying to wake up before my alarm went off so I wouldn’t have to hear it. I got pretty good, too. Then I started using a cellphone as my alarm clock and quickly realized that different ring tones irritated me less but worked just as well to wake me up. I now use the ring tone alarm as a back up for my bedside lamp plugged in to a timer.

    When the bright light doesn’t work, the cellphone picks up the slack and I wake up on time. The lesson learned? Experiment a bit and see what works best for you. Light, sound, smells, temperature, or even some contraption that dumps water on you might be more pleasant than your old alarm clock. Give something new a try!

    5. Get Your Blood Flowing Right After Waking

    If you don’t have a neighbor, you can pick fights with at 5am, you’ll have to settle with a more mundane exercise. It doesn’t take much to get your blood flowing and chase the sleep from your head.

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    Just pick something you don’t mind doing and go through the motions until your heart rate is up. Jumping rope, push-ups, crunches, or a few minutes of yoga are typically enough to do the trick. (Just don’t do anything your doctor hasn’t approved.)

    If you live in a beautiful part of the world like me, you might want to use a bit of your early morning to go for a walk and enjoy the beauty of the world around you.

    If you have a coffee shop open within walking distance, dragging yourself out of bed for a cup of coffee to savor on your walk home as the world wakes around you is a wonderful experience. Try it!

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    Featured photo credit: Nomadic Julien via unsplash.com

    Reference

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