Meal Planning Made Simple

One comment I hear often is, “Meal prepping is so hard for me. I always try to make a plan, but it never works out.” The good news is that meal planning doesn’t have to be complicated to be effective. As the days get longer and schedules get busier, I’ve found that meal planning is one habit that consistently helps people stay on track with healthy eating—including my own family! In this newsletter I’m going to teach you how you can plan ahead so you can save time during the week, cut down on food waste, and set yourself up for nourishing meals—even on your busiest days.

• 1. Start with your schedule, not recipes.
     Before choosing meals, take a quick look at your week. Which days will you be busy with meetings/events, and which days will you have time to cook? On busier days, plan for quick meals, leftovers, or slow-cooker options. Save more involved recipes for lighter activity days. Meal planning that matches your schedule is far more likely to stick.
  2. Keep it simple!
     You don’t need a different recipe every night. Choose 2–3 core meals and plan to enjoy them more than once. Using simple “mix-and-match” ingredients like grilled chicken, roasted vegetables, and cooked grains.
  3. Build nourishing meals.
     Aim for balance rather than perfection. Try to have your meals include:
     • ½ plate: non-starchy vegetables and/or fruits
     • ¼ plate: lean protein (chicken, fish, beans, tofu, eggs)
     • ¼ plate: whole grains or starchy vegetables

     Using this framework helps ensure meals are filling, nourishing, and energizing.
  4. Prep ingredients and not full meals.
     Meal prep doesn’t have to mean cooking everything in advance and keeps you flexible for schedule changes. Examples of ingredient prep includes:
     • Wash and chop vegetables
     • Cook grains (rice, quinoa, farro)
     • Grill or bake proteins
     • Pre-portion snacks

Remember, meal planning doesn’t have to be perfect—progress, not perfection, is what keeps healthy habits sustainable. You got this!

✨ Lemon Chicken & Vegetables Sheet Pan ✨

Ingredients:
1 ½ lbs chicken breast
2 cups broccoli florets
1 red bell pepper, sliced
1 red onion, sliced
2Tbsp olive oil
1 lemon (zest + juice)
1 tsp garlic powder
1 tsp Italian seasoning
Salt & pepper to taste

Instructions:
Preheat oven to 400°F.
Place chicken and vegetables on sheet pan.
Drizzle with olive oil, lemon juice & zest. Season with garlic powder, Italian seasoning, salt, & pepper.
Toss to coat evenly.
Bake for 25-30 minutes, or until chicken reaches internal temp of 165°F and vegetables are tender. Enjoy!