You know that feeling when it’s 7pm, you’re standing in the kitchen, fridge door open, staring blankly inside looking for inspiration? Maybe you’re scrolling through your phone, hoping inspiration will strike before you give up and order a takeaway.
Decision fatigue is real. Research shows that we make over 200 food-related decisions per day, often without even realising it. By the time dinner rolls around, our mental energy is depleted, making us more likely to reach for convenience foods that may not align with our health goals.
My most successful clients have one thing in common: they don’t leave their meals to chance. They plan ahead, and it’s the number one habit that makes the biggest impact on their progress. Studies suggest that meal planning is associated with better diet quality, improved nutrient intake, and a reduced risk of obesity and metabolic disorders.
The Power of Planning Ahead
Meal planning doesn’t have to be complicated or time-consuming, but it does require a little upfront effort. The payoff? Less stress, healthier choices, and more control over your nutrition.
Spend an hour at the weekend planning your meals for the week. It might seem like a hassle, but it’s a game-changer. No more standing in the kitchen in a state of panic, wondering what to make. Plus, research shows that planning meals in advance can lead to a more balanced intake of essential nutrients and fewer impulsive food choices.
Make a shopping list. Ever wandered into the supermarket without a plan and walked out with £50 worth of random items but still no actual meals? A structured shopping list helps avoid impulse purchases, reduces food waste, and saves both time and money.
Follow food inspiration accounts and save your favourites. Instagram, Pinterest, and recipe websites like BBC Good Food and Waitrose allow you to search recipes by ingredient. This makes it easy to use up what you already have and discover new meal ideas.
Write your meal plan down. Whether it’s on a paper calendar (old school but effective) or a digital note, having a visible plan removes the daily decision-making burden and keeps you accountable. Plus, keeping track of where you found the recipe saves you from frantically searching for it later.
Try something new each week. If meals feel monotonous, it’s often the side dishes that need a refresh. An organic veg box delivery can introduce variety and encourage you to experiment with different produce. Research supports that dietary diversity leads to a more balanced microbiome, which is key for gut health and overall well-being.
Batch cook whenever possible. Cooking in bulk saves time and effort. Dishes like meatballs, burger patties, curries, chillies, soups, and stews freeze well and can be reheated for quick, nutritious meals. Studies show that home-cooked meals tend to be lower in calories, sodium, and unhealthy fats compared to takeaway or processed foods.
Cook in bulk. If you’re cooking quinoa, make extra. Roasting veg? Do a whole tray. If you’re making a dressing or sauce, double the recipe. These little extras make assembling meals throughout the week much quicker.
The Bottom Line
Meal prepping isn’t about being a domestic god/goddess. It’s about making life easier, reducing stress, and supporting better health. Studies suggest that those who prepare meals in advance are more likely to maintain a nutritious diet, avoid ultra-processed foods, and experience improved energy levels.
Ready To Take The Next Step?
If you (or someone you know) is struggling with energy crashes, stress eating, or just feeling overwhelmed with food choices, let’s chat. Small, strategic changes can lead to significant long-term health improvements.
Book a time to talk. You don’t have to do this alone.