Make meal and snack planning work for you
It helps to think ahead.
Have you recently found yourself *so over* choosing what to eat after a long day? Did you end up just grabbing whatever you could find instead of what you actually wanted? Pro tip: A little planning can go a long way to reduce the amount of in-the-moment energy we need to use when we’re tired, hungry, or just generally done. Plus, it helps us leave room for the food we love, while sticking to our Points® Budget. And while most of us are pros at batch cooking for meal prep, here are five behavioural science-backed strategies to try.
3 fast facts
Our brains make countless decisions and manage a pretty lengthy list of tasks daily. As the day goes on, our energy to keep making those decisions and managing those tasks becomes depleted.
When we’re busy, stressed, or depleted, we’re more likely to make choices that are quick and easy and require less energy. When it comes to eating, this often means making split-second decisions based on what’s convenient, available, or sounds and looks most appealing.
Planning our meals and snacks in advance is an effective way to “game the system” because it reduces our need for in-the-moment decision making.
This week’s technique
Reduce in-the-heat-of-the-moment decisions by planning meals and snacks in advance. Start with one or two of the methods below!
Plan how much you’re going to eat. Before you sit down at the table, dole out your serving and pack up the rest for leftovers.
Plan for snacks. Decide how many Points you want to spend on snacks the next day. Then fill a basket with them. (Yes, literally!) You can even include a scrap of paper listing any items in the fridge so you don’t forget them.
Plan where you’ll eat. There’s a better chance you’ll eat mindfully if you intentionally sit down instead of standing over the kitchen counter, grabbing food between video calls.
Plan time to portion. Divvy out your favourite snacks—even your kid’s animal crackers that have been staring at you from the cabinet. You’ll be less likely to find your hand in a larger bag eating more than you wanted.
Plan where food goes. When you see your snack basket on the counter or a meal prepped in the fridge, give yourself credit and remember you’ve got this!
Plan ahead. Some days you just won’t feel like putting a ton of effort into a meal. That’s OK. Choose a go-to option, like a low-SmartPoints salad, to always have on hand. Set a guideline that the next time you don’t feel like planning, you’ll have that salad.
Plan for your WFH life. (That’s “work from home.”) If you aren’t heading to the office anymore, you can still prepare and pack your breakfasts, lunches, and snacks. It’s even helpful to prepare them on the same day you did when you were commuting!
Plan to include food you love. Looking forward to one of your favourite meals is a lot more fun than something you dread eating. Having a plan for something you genuinely enjoy eating is a great way to reinforce the practice of planning. You’ll be glad you put in the time and effort.