Nutrition plays a key role in overall health, but sometimes the constant decision-making about what to eat can be exhausting and overwhelming. Have you ever found yourself standing in front of the fridge or pantry, unsure of what to make for dinner? Or worse, reaching for snacks you’re actively trying to eat less of because you just don’t have the mental energy to think about making a nutritious choice?
This is what’s known as “decision fatigue,” a psychological phenomenon that leads to poorer decision-making after a long session of making choices. The solution? Simplify your food choices by setting aside time each week (or month) to plan ahead. I know you might not believe me…but try it and you’ll see just how much easier it is to follow a plan rather than having to come up with a plan every single time.
Here’s how to set up a weekly or monthly nutrition plan that will save you time, reduce decision fatigue, and keep you on track with your health goals.
Start by dedicating a set time each week or month to plan your meals. Whether it’s Sunday evening before the week kicks off or the first of the month, carve out 30-60 minutes to sit down and think about your meals. Use this time to:
If you get stuck ask your family to list things they miss eating or love to eat, sprinkle those into the weeks and that helps you not be the only one making decisions.
By doing this once a week or month, you’ll have a clear roadmap for the days ahead, and you won’t have to stress about what to make for breakfast, lunch, or dinner.
When you set aside time to plan, it’s easier to make healthier decisions. Without a plan, you may resort to quick fixes like takeout or quick fix processed snacks when you’re too tired or busy to cook. But when you have a plan in place, you’ll have nutritious options ready to go.
Pro tip: Focus on a mix of proteins, vegetables, and healthy fats to build balanced meals. I have a simple statement I follow: “protein first”. What can I make that has at least 30g per serving of protein and then build the rest of the meal around that. Also when I eat my meal I always start out with eating the protein first. Most often than not, the protein alone becomes the most filling, and then I move onto with the rest of the plate for the variety. I usually end up feeling satisfied quicker when I eat the protein first.
The more variety you have in vegetables and healthy fats in your meals, the less likely you’ll get bored and more likely you’ll stick to your plan.
With your meals planned and prepared in advance, you’ll experience less stress around mealtime. You won’t have to worry about rushing to figure out what to eat, which can help you feel more in control of your health. Plus, meal planning will save you time during the week—no more last-minute trips to the grocery store or scrambling for something to cook at the end of a long day.
While planning ahead is essential, life happens! Don’t stress if you need to change things around during the week. You can always swap out meals or adjust based on what’s available in your pantry or what you’re craving. The goal is to reduce decision fatigue, not create more stress around your meals.
By taking the time to plan your nutrition each week or month, you’ll eliminate the mental load of constant decision-making and make healthy eating more manageable. It’s an investment in both your health and your mental well-being. So, set aside time to plan, prep, and nourish your body without the stress. Your future self will thank you!
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