Effective Food Planning

Lesson 3 Chapter 2

“Food consistency wins over food variety every time when it comes to losing and maintaining weight .”

Plan Your Weekly Meals

step 1

See What You Already Have

Look in your freezer, cabinets, and refrigerator. Make a note of what you currently have on hand and use anything that's healthy, so that you don't waste healthy food. You can save money by using these items in the upcoming week’s meals.

step 2

Use A Worksheet To Plan Your Meals

The Podfit Traffic Light Food Tracking System is great for planning your week and figuring out what items you may need to buy.

step 3

Create A List Of Recipes To Try

Find new ideas for healthy and low-cost meals based on what you have on hand, foods your family enjoys, and foods that are good buys. 

List of Steps

step 4

Eat The Same Foods As Much As Possible

Eating the same thing every week for weight loss helps with portions and food planning. You will not have to think about what you are going to eat as you have already determined it. Eating the same breakfast and lunch, for example, everyday also helps to control how much money you spend on food and also how much food is eaten and helps to eliminate food waste. It is mostly a win-win! The main downside is food-fatigue, and the lack of excitement in eating, but you can make a change when you feel this happening.

step 5

Think About Your Schedule

Choose meals you can easily prepare when you don’t have a lot of time. Save recipes that take longer for days off. You also can prepare meals in advance to heat and serve on your busiest days.

step 6

Plan To Use Leftovers

Think about larger recipes with enough servings for multiple meals. This can reduce the number of ingredients you need to buy, and save you time preparing another meal. Podfit food plans utilise leftovers really well!

step 7

Consider When You Eat Out

If you eat out once a month, then eat what you want to a certain extent.  Eat the healthy food first and then indulge a little and enjoy it. If, on the other hand, you eat out twice a week or more, then only one of those meals should be red, one amber and the rest green (based on our traffic light system as outlined in the next chapter).  Using the excuse, 'I'm going out" doesn't cut it with the Podfit Lifestyle, if you eat out frequently.