The Magic of Meal Planning

The FAT Project isn’t our first rodeo…Paul and I have cycled through good times and challenges with our diet over the years.  What we know from experience is how we work best…and that a little planning and preparation goes a LONG way.  We are very good at rationalizing more than regular restaurant trips and poor choices at home:

  • I had a (insert emotion here) day.
  • I’m hungry now.
  • What’s for dinner?  Don’t know?
  • I’m craving.  Let’s go out for dinner.

When we take a few minutes to plan what we want to eat and create a grocery list something amazing happens.  WE EAT THE FOOD IN OUR FRIDGE!  I don’t have to spend time thinking each day about what we are having for dinner, that decision has already been made!  What’s more, I have all the ingredients I need sitting in my fridge and pantry waiting for me (well…most of the time).  Aside from eating more nutritious meals at home, when we plan our meals, our fridge stays clean.  No mystery food in containers hanging around our kitchen.  Knowing what we are having for supper helps us make better decisions about our food intake throughout the day and simply having a plan pushes us toward following through with it because, well, the work is mostly complete.  The sum of these factors is our household staying on track.

In the spirit of sharing and accountability, #FATKitchen will post our weekly supper plan.  Most of our breakfasts and lunches are routine, so at this point in the journey we will focus on the evening meal.  Here is this week’s plan and grocery list:

Menu Plan for the Week of October 17-23

Saturday: Fish, zucchini noodles with pesto, broccoli

Sunday: Roast Chicken salad, biscuits, chopped veggies

Monday: Dragon Bowl with tofu and peanut sauce

Tuesday: Chicken fingers in panko, roasted potato, stir fry veggies

Wednesday: Baked Mac and Cheese with beans/ziti, frozen veggies

Thursday: Beef roast, quinoa, green beans

Friday: Homemade pizza, roasted cauliflower


Grocery List

  • Cottage Cheese
  • Yogurt
  • Coffee
  • Little Big Bread/whole grain bread
  • Quinoa
  • Zucchini
  • Tofu
  • Peppers
  • Fresh fish
  • Milk
  • Eggs
  • Romaine Hearts
  • Pickles x 2
  • Cauliflower
  • Grapes
  • Frozen broccoli and cauliflower
  • Lactose free old cheddar
  • Pepperoni
  • Lunch meat
  • Broccoli
  • Small potatoes
  • Kale
  • Snow peas
  • Bananas
  • Other fruit (apples, pears, berries)
  • Garlic
  • Pine nuts
  • Basil
  • Old cheddar
  • Cucumbers