If you’ve ever found yourself staring into the fridge at 6 p.m., wondering what on earth to make for dinner (while hungry kids hover nearby), you’re not alone. As busy moms, we juggle so much, and when we don’t have a plan, it’s easy to default to whatever’s quickest—takeout, frozen meals, or something that might not align with our health goals.
But here’s the truth: Meal planning doesn’t have to be complicated. In fact, a little preparation can make eating healthy easier, less stressful, and way more sustainable. If weight loss is one of your goals, planning your meals ahead of time can help you stay on track without feeling deprived or overwhelmed.
So, let’s simplify it! Here’s how to start meal planning for weight loss today in just three simple steps.
1. Plan One Week of Dinners
Trying to plan every single meal right away can feel overwhelming, so let’s start small. Focus on just one week of dinners.
When planning each meal, ask yourself these three simple questions:
✅ What’s my protein? (Aim for 30g at dinner for muscle support and satiety)
✅ What’s my veggie? (Fill up on fiber and nutrients!)
✅ What’s my carb? (Choose whole-food options that keep you full longer)
This keeps meal planning simple and ensures you’re fueling your body well.
2. Evaluate & Adjust at the End of the Week
At the end of the week, take a few minutes to reflect on how your meal plan worked for you. Ask yourself:
✔️ Did I enjoy these meals?
✔️ Did they fit my nutrition goals?
✔️ Did I feel satisfied and energized?
If something didn’t work—maybe a meal was too time-consuming, or you didn’t love a recipe—adjust for the next time. Over time, you’ll build a rotation of meals that are easy, delicious, and work for your lifestyle.
3. Save & Repeat Your Favorites
Once you’ve created that first week of meals, save them!
This is now Week 1 in your meal plan rotation. Next week, do the same thing, and repeat for 6 weeks. Then, start at Week 1 again.
You can always sub in meals if you to change it up, but the point is you have a template to work with and you aren't meal planning from scratch every week. I find this actually helps me be more creative!
Keep Meal Planning Simple & Sustainable
Meal planning isn’t about perfection—it’s about making your life easier and setting yourself up for success. By taking some time to plan ahead, you’ll reduce stress, stay on track with your goals, and feel more in control of your nutrition.
Your Action Step: Set aside an hour this week to plan out one week of dinners. Start with simple meals, focus on protein, veggies, and carbs, and save your plan to reuse in the future.
You’ve got this, Mamma!
-Rachel
Next Steps: If you're ready to take your progress to the next level and learn how to make strength training a cornerstone of your fitness routine, check out my Fit Lifestyle In A Box program. This 12-week method teaches you how to build a sustainable and healthy lifestyle through strength training, muscle gain, and fat loss. You’ll get all the tools and support you need to succeed!
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