What do I want to make for dinner? (Or breakfast? Or lunch?)
If you’re anything like me, you ask yourself this question a lot. Likely several times a day. Figuring out what to eat on top of a busy schedule can be very tricky. Whether it’s school, work, or raising a family, things can get chaotic. Additionally, finding time to cook something can feel impossible. For instance, you might feel overwhelmed, tired, confused. Or all of the above. You are not alone! Not to mention, most meal planning advice online is rooted in diet culture. Which can feel especially tricky when navigating eating disorder recovery and taking a non-diet approach.
Meal planning is different from a meal plan. Try thinking of meal planning as an act of self care. Rather than a set of strict food rules. Meal planning can be a helpful tool to streamline grocery shopping. In turn, you will spend less time in the kitchen. Or spend less time making decisions about food. Above all, it does not have to feel restrictive. It can be done using an intuitive eating approach and gentle nutrition. Additionally, you can take into consideration your individual budget.
Whether you are in recovery from an eating disorder. Or just trying to make one aspect of life a little less chaotic. Check out these tips and websites to help make meal planning a little easier.
Meal Delivery Services
Meal delivery services like Hello Fresh can be really helpful. Especially when navigating cooking and grocery shopping for only one or two people. It’s also a great way to try new recipes. There are a variety of recipes to choose from each week. Allowing you to honor your taste preferences or time constraints. There are other meal delivery services to choose from, too.
While meal delivery services can be helpful, they can also be a little pricey. A lot of them offer discounts when you make a new account. Or have coupon codes to bring down the price. A lot of meal delivery services can also be pretty diet-y. Some put a bigger emphasis on nutrition information than others. While we don’t believe that’s necessary to emphasize at Courage to Nourish. It is often posted on these sites. This is something to keep in mind. And to try to avoid. Remember to use your taste preferences, cravings, and gentle nutrition to make meal choices.
Budget Bytes
Cooking on a budget can be a challenge. Therefore, I like using Budget Bytes to help. They give a variety of recipes, including grocery lists. All while taking cost into consideration. Unfortunately, Budget Bytes recipes have calories listed on them as well. While we wish this was not the case, you can (and should) avoid using these to make food choices. You have unconditional permission to choose recipes based on your budget and taste preferences. Instead of the nutrition information.
Utilize fresh, frozen and/or canned fruits and veggies
One is not superior to the other. There is no difference in nutrients between these three options! Frozen and canned can be more budget friendly options. Plus, they last longer. Add some spices and sauces to make them taste how you like it.
As a matter of fact, some of your favorite go-to meals can be made with frozen veggies! Check out these 10 recipes for ways to incorporate frozen veggies. Warning: site contains nutritional information
Crock Pots
Crock pot meals are a great time saver as there is minimal prep needed. First, throw ingredients in the crock pot. Next, add some spices. Finally, let it sit until meal time. Enjoy! So many of your favorite meals can be made in a crock pot.
Check out this slow cooker turkey chili recipe!
Mac and cheese can also be made in a crock pot! Warning: site contains nutrition information
Pulled pork tacos are one of my crock pot favorites! Warning: site contains nutrition information
Batch Cook
Rather than planning specific meals, you can batch cook ingredients to use throughout the week as you please. This allows for more variety and flexibility with meals. Although it takes more time upfront, it saves time at meal times. Additionally, it gives you the option to mix and match ingredients.
Want more meal planning tips? Any of our dietitians are happy to direct you to resources. Or work with you individually.
Friendly Reminders
Courage to Nourish is a group of eating disorder specialized dietitians. We have in person locations in Alexandria, Virginia. Columbia, Maryland. and College Park, Maryland. We offer virtual services across the state of Maryland. Virginia, Washington DC. Pennsylvania, and Colorado. We offer individual nutrition therapy. As well as support groups. We would love to guide you in building a better relationship with food. Contact us for more information. And to schedule a discovery call.
Kathryn is a weight-inclusive, anti-diet eating disorder dietitian at Courage to Nourish. She specializes in working with adolescents and families, athletes, and individuals recovering from ARFID. Kathryn sees clients in person at the Columbia, Maryland office and virtually throughout Virginia, Pennsylvania, DC, and Maryland. To schedule a discovery call with Kathryn, click here.
