Monday, January 7, 2013

Meal Planning for Weight Loss

I hate planning things out and being organized, I like to be messy and spontaneous but that behavior has gotten me where I am today. Fat and out of shape. Part of our weight loss plan is to reduce the number of times we eat out, reduce processed/convenience food, and eliminate fast food.   This means that we have to cook more at home and take our lunches to work. Hubby will start teaching night classes at the local college next week so there won't be as many sit down dinners. We decided that if we made 3 meals a week with enough for left overs that would work for us.

To help us with our meal planning I found this great printable meal planner online. I am terribly sorry but I don't remember who I got the original from. If it is your please let me know so I can give you credit.  
Click here to download Weekly Meal Planner

I added an option for a freezer meal, I find that so that I could start stock piling meals for busy weeks or when we don't feel like cooking.

Hubby and I went through one of my cookbooks and planned out meals for the next 4 weeks. We chose meals that were healthy, easy to make, and fit in with our goals. Using the planner we added side dishes and vegetables that compliment the meals. In the "Other" section we make notes about substitutions to make the meal healthier like use spaghetti squash instead of pasta.  I also like the addition of the Grocery list on the side.

Having the plans made up in advance will also help us to take advantage of bulk purchases and possible sales.

After we cook the meals we will rate the recipes and make notes as to what worked and what didn't work, any modifications etc.

In case you were wondering this weeks meal plan is:

  • Wheat Pasta and Sweet Peppers
  • Seasoned Steak Ragout
  • 15 Bean Soup with Turkey sausage
  • Biggest Loser BBQ Lentils

We will be freezing the soup and Lentils for lunches and freezer meals and will be adding a Spinach Salad as a vegetable. As I cook the meals I will update my blog and share the recipes with you.


  1. Sounds good. Like Dad says, "Plan your work and work your plan." I'm not able to do this though. I find that like lesson plans, food is not something I'm going to be able to plan. I change things too much and hate to see food spoil so I often shop 2-4 times a week. I also like the taste of fresh meat so much better than when I freeze it. Even the chicken that I know has been frozen before I buy it.

  2. Yeah! I got the big brother stamp of approval. :) Chris and I decided as a way to increase our exercise is to walk to the grocery store instead of driving. This way if we need chicken or vegetables for the recipe we go for a walk and buy it the night before we need it. The meal plan can work when stocking up on basic staples so all you have to run to the store for are the basics.