Eliminate Decision Fatigue: Meal Planning for Success

There is no denying that, sometimes, life can be downright hectic. Let’s face it: Your day is filled with hundreds, maybe thousands, of decisions, all of which can lead to decision fatigue. One area that can help prevent decision fatigue and allow you to set yourself up for success is meal planning.

Taking time to plan your meals doesn’t just save you calories and help you hit your nutritional goals; it can also help you save money and avoid the stress of yet another daily decision.

Imagine this scenario: You had a long day at work, and when you get home, you must get your kids’ homework started, run off to the next activity or take care of your pets. Regardless of what your after-work routine looks like, by the end of the day, if you don’t have a plan, you may be tempted to order takeout, snack on unhealthy foods or eat an unhealthy meal. Review the tips below and then create a game plan that works best for you.

Step 1: Decide how you want to meal plan for your lifestyle:

• Determine what meal(s) or time(s) of day you struggle with sticking to a healthy plan
• Look at your schedule and answer these questions:
  • Do you want to plan weekly or monthly?
  • Do you prefer to cook ahead of time, just before the meal or both?

Step 2: Choose balanced meals you enjoy!

• Aim to balance your meals
• Use the information below to get started

1. Fruits: Eat in-season fruits in a variety of colors
• Aim for 1-2 cups per day

• 1 cup of fruit is equivalent to 1 small apple, 1 banana, 1 medium grapefruit, and 8 strawberries
• Consume fruit as a side or a snack

1. Vegetables: Eat in-season produce in a variety of colors
• Aim for 3 cups per day

• 1 cup of vegetables is equivalent to 2 cups of raw leafy greens (like spinach or lettuce), 12 baby carrots, and 1 cup of cooked vegetables
• Add a different vegetable to each meal

1. Whole grains: Limit refined grains, such as white bread and white rice
• At least half of your grains should be whole grains — whole wheat flour, whole oats, brown rice, barley, quinoa, buckwheat, whole grain rye, etc.
• Whole grains contain dietary fiber, B vitamins and minerals
• Aim to have 6 ounces of grains per day

• 1 ounce of grains is equivalent to 1 slice of bread; ½ cup of cooked rice, oatmeal, cereal or pasta and 5 whole wheat crackers

1. Protein: Focus on lean meats
• Eat a variety of protein, including 8 ounces of seafood, per week to increase your nutrient intake
• Protein includes poultry, meats, nuts and seeds
• Grass-fed/Organic meat, cage-free eggs and wild-caught seafood are the best
• Aim for 5 ounces per day

• 1 ounce of protein is equivalent to 1 ounce of meat, poultry or fish; ¼ cup of cooked beans; 1 egg; 1 tablespoon of peanut butter; or ½ ounce of nuts or seeds
• Make sure protein is on every plate!

1. Dairy: Focus on healthy options
• Dairy does not need to be consumed at every meal
• Try non-dairy alternatives, like unsweetened almond milk or coconut milk
• Stick to low-fat milks
• Aim for 2-3 cups per day

• 1 cup of dairy is equivalent to 1 cup of milk or yogurt and ½ cup of shredded cheese

1. Oils and healthy fats: Focus on quality and quantity
• Olive, coconut and avocado oils are the healthiest oil options
• Limit or eliminate your intake of canola oil, corn oil and vegetable oil
• Aim for 5-7 teaspoons of healthy oil per day (this includes oils you cook with)
• Healthy fats include salmon, olives, avocados, peanuts, almonds, cashews and sunflower seeds

For healthy meals that include a shopping list check out our recipe page.

Step 3: Create a calendar

• After you choose your healthy meals, plot them on a calendar, matching the meals to what makes sense for your schedule and commitments
  • If your time is limited, pick a day to cook items for the week or month and store in the freezer
    • For example, cook a few different types of chicken and vegetables on a Sunday for quick grab and go lunches.
  • On days you are heavy in commitments, opt for pre-made meals or meals that take less time to put together
• Know yourself — if by Thursday you don’t feel like cooking, make that night your takeout night or a night in which you eat a pre-made meal
• Try to choose meals that allow you to reuse ingredients
• Assign yourself a night off
  • If you have dinner planned with friends, let those plans be a night you enjoy
  • Focus on making healthy choices, such as limiting alcohol, sugar and high-sodium foods, the rest of the week
• When you cook your meals, make enough for leftovers that be eaten other nights or for lunches
• Take one final look at your calendar to check for:
  • Variety
  • 5 fruits/vegetables per day
  • Are you following the 80/20 rule?
    • 80% of the time focusing on healthy meals and choices
    • 20% of the time letting yourself have a night off or something you enjoy
    • The goal isn’t perfection, but consistency
  • Is your plan achievable?

Step 4: Create your shopping list and grocery shop:

• Use your plan to create your shopping list and make sure you stick to your list at the store
  • Remember to spend more time shopping along the walls than in the aisles
  • Do not go shopping hungry

Step 4: Post your plan in the kitchen:

• Keeping your meal plan in your line of vision can help you stick with it and remain focused

Investing time in meal planning each week or month can have an extraordinary impact on your health! Remember to be flexible, have fun with it and make tweaks along the way. Everyone is different, so be sure to make a plan that works best for you, your family and your lifestyle.

About the author

Lauren Scotti

Ms. Lauren Scotti is Vice President, Director of Slainte Fitness, and Personal Development Team Leader at USLI, leading the Slainte team and organizing the company’s recreational sports teams and wellness initiatives. Ms. Scotti enjoys staying active by running, teaching HIIT classes and strength training. Ms. Scotti also enjoys coaching others about creating positive changes and incorporating healthier habits into their lives.