Mastering Meal Planning— A Nutrient Rich Guide Without the Hassle

Discover the essentials of stress-free meal planning! From balanced meals to protein-packed breakfasts and organic benefits, this guide offers simple, time-saving tips for healthy eating—helping you stay nourished without spending hours in the kitchen.

As a functional nutrition and lifestyle counselor, I notice that people often get nervous. The focus here is on practical approaches to meal planning, emphasizing three main meals a day. It feels overwhelming, but I promise, it’s not that bad! If it were, I wouldn’t be able to do it. My approach is practical, focusing on three meals a day. I'm not a huge snacker—though sometimes I indulge—but the focus will be on preparing those three main meals, with ideas on how to plan them effortlessly. I’ll discuss easy-to-prep meals, how to keep some in the fridge, and what you can make in bulk. For example, if I make a tuna salad, I prepare it for multiple servings. I will also provide easy breakfast and dinner ideas, including how to rotate leftovers if you're into that. But if you're not a leftover person, that's cool. Then you'll see what works for you. Remember, there’s no one-size-fits-all approach, especially when it comes to meal planning, because we are all unique in our preferences and habits.

For example, I’m just now switching to organic butter. Yes, it’s a bit more expensive, but I don't use butter that often, so it’s worth it. Trust me, organic is typically better for you. Less chemicals mean less work for your liver, reducing the risk of it getting overworked.

For example, I lost another pound just by paying more attention to my macros:

• More Protein
• Moderate Carbs
• Healthy Fats

Healthy fats are great for your heart and brain.

Let’s get into the meal ideas. Let's start with breakfast. What can you eat that’s easy and nutritious? If you download the macros app I recommend, it’ll do most of the work for you, calculating how many calories you need from each nutrient. If you have any bloating or skin issues, try cutting dairy or gluten for thirty days to see if it makes a difference. If you feel fine, then add the other back in and see how that feels.

Be sure to prioritize healthy fats and proteins. Proteins and healthy fats are your best bet to keep you feeling full, satiated and energized throughout the day.

One great breakfast option is egg whites. Personally, I mix one yolk with three egg whites, so I’m essentially eating four eggs, but with less fat. Avocado is also a great addition to your breakfast plate if you like it—another source of healthy fat. If you eat dairy, cheese, or yogurt, you can add it to your breakfast.

Protein muffins are another great idea. You can customize them with chocolate or vanilla protein powder, bananas, and your choice of nuts. These muffins can offer around 15 grams of protein, which is a great start to your day. Pair that with some eggs, and you’re easily hitting 23 to 30 grams of protein for breakfast. My goal is to get 90 to 120 grams of protein per day, though I don't always hit that target. If you prefer, chicken sausage is another great source of protein, or you can try a protein shake, which is quick and easy.

For carbs, opt for whole grains, like whole-grain toast or an English muffin, and add some nut butter for extra protein and healthy fats. Keto cereal is another option, especially when paired with yogurt, fruit, or nuts.

For lunch or dinner, flexibility is key.

When it comes to lunch, I always ask people, especially those wanting to lose weight: what's one meal that you don't care much about but still want to eat something? For me, it’s lunch.

Typically, for lunch, I turn to protein shakes mixed with nut milk. However, if you're more into whole foods, having a salad, guacamole, or something simple like chips, salsa, cheese, or a lean protein like turkey or chicken can be perfect. Stocking up on essentials like guacamole or having a tuna or salmon salad (wild-caught, not farm-raised) ready in your fridge can make your meals easier. If you're using beef, make sure it’s grass-fed for the best nutritional benefits. A good lunch can be a salad with turkey, roast beef and tuna salad. You just make sure it's organic.

If you’re in the mood for pasta, go for organic. With some prep, you can have meals ready for several days, making it easier to eat healthy when you're busy.

Functional nutrition is something I’m passionate about because it can save you from needing medications and frequent doctor visits. Focusing on your nutrition now will set you up for a healthier, more balanced life in the long run.

If you’re struggling with emotional eating, you may like to receive my Guide and Menu to One-Week of Macros. This is a full week of menu ideas that can be changed to your liking.

Remember, I offer a complimentary Strategy Session that you can book from my products page.

A simple way to improve your mindfulness around food and make meal planning less stressful. Take control of your nutrition and build confidence in your food choices—no tracking or restrictions required.

Shoshanna Richek, CFNC