How To Create A Meal Plan And Stick To It Every Week

by Jenna Crawford April 14, 2017

How To Create A Meal Plan And Stick To It Every Week

Do you have a meal plan? Have you tried having a meal plan even once in your life? If your answer is yes, did you stick to it? No? Then, maybe there is something wrong with your meal plan or you’ve been tempted to cheat on your meal plan and decided to stop. 


A meal plan is a set of meals planned for the day or for the week. Usually, people who want to lose weight on a diet program utilize a meal plan. Having a meal plan is a simple device to control your calorie intake and it ensures that you are on the right track of losing weight and being fit.


Having a meal plan is quite difficult to stick to. For dieters, they’ll definitely tell you that sticking to a meal plan requires patience and determination. You will be tempted to divert from your plan and cheat, others will binge-eat after they quit their meal plan eventually gaining more weight than what they have lost.


Here is how to create a meal plan and stick to it every week: 


1. Why?

Why do you have a meal plan? In order to stick to your meal plan, you should know why you have the meal plan in the very first place. You should have a goal or something you wish to accomplish when it comes to meal planning. This will keep you on the right track and will motivate you to stick to the plan rather than losing focus and getting on the wrong path. 


2. Include the Foods You Love to Eat

A common misconception of having a meal plan is that the foods in the meal plan should only include foods that are rich in fiber, low sugar, low carbs, low fats, nutritious, packed with vitamins and minerals. While they are the requirements of a healthy meal plan, it does not mean that you cannot enjoy your favorite foods anymore. You can add your favorite foods, like chocolate, ice cream or cake. The key to a healthy meal is to have a balanced plan, and in moderation, enough to satisfy your craving. The tendency when you cut your favorite foods from your meal plan is that you’ll be thrown off track and you will most likely partake in binge eating.


3. Love Preparing Your Meal Plan

There are people who always want to have a meal plan but are too lazy to prepare it. To be able to stick to your meal plan, have it prepared ahead of time. You can prepare your weekly meal plans during the weekend while you are free and do it after you buy your groceries. This way, you can keep the freshness of the food, and you’ll still have plenty of time to prepare or make changes.


4. Be Realistic

What is your goal? What do you want to achieve while you are in the program? If your goal is losing weight from 200 lbs to 150 lbs in a week, good luck. That isn’t going to happen. Setting a goal needs to be realistic. Being fit and losing weight is not achieved in just a night only, or for this matter, in a week. It requires patience and determination to achieve goals, and setting a realistic and achievable goal will help you to stick to your meal plan. Sticking to your meal plan for a week does not guarantee you to lose a set amount of weight, instead it guarantees healthier changes on your body. 


5. Tailor Your Meal Plan To Your Needs

Not all meal plans apply the same way to every person. Every person has different requirements, not everyone is required to eat what others eat. Whatever foods are included in other people’s meal plan, may not be suitable for your needs or may not have a great effect on your body. Some popular meal plans can be used as a guideline for your own meal plan, it should not be a rule book for you. It will be easy to stick to your meal plan if everything there suits you and your taste buds.


6. Cheat

You have it right – cheat. It is not bad to cheat on your meal plan, a cheat meal should even be included in your meal plan. An average of one cheat meal a week is probably best. This meal is dedicated to eating your favorite foods, but remember to do it in moderation. Although this is your cheat meal, it is recommended that you limit your food just to satisfy your craving for the week. It will be best to have your cheat meal on the last meal of your weekly meal plan. This will help you to stick to your meal plan because you will be looking forward to your cheat meal all week long. 


7. Exercise

Exercise may not be in your meal plan, but good exercises can help you to stick to your meal plan. Being fit and losing weight does not depend only on a healthy meal plan, but it works hand-in-hand with exercise. You will eventually observe a difference in your body, physically, mentally and psychologically when you stick to your meal plan and partner it with physical activities.


8. Consult A Professional

Before you start a meal plan, consult a professional, whether it is a dietician, nutritionist, gym coach or your personal doctor. They will help you and guide you with your meal planning to make it more effective and efficient at the same time. If you have a particular health issue, a professional can give you options on what kind of foods you can include in your meal plan. Shifting from your regular meal to a specified meal plan can affect your health, so a professional’s advice is always recommended.


In Conclusion

 A healthy meal plan can help you to keep your body fit and healthy and aid you to lose weight. Sticking to it can greatly affect the desired outcome. In this post, we shared with you the ways on how to create a meal plan and stick to it every week.

Jenna Crawford


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