Written by Lisa Blackwell, RD is a registered dietitian and a co-founder of Beyond Food Nutrition (BFN) (podcast guest)
Meal Planning & Prepping: Going Forward or In Reverse
Meal planning and prepping aren’t new concepts, but how we approach them can vary. One method is forward planning, where you choose a recipe, shop for the ingredients, and then cook the meal. Alternatively, reverse planning involves starting with the ingredients you already have and deciding what to cook based on what’s available. This could also apply if you tend to shop first, then plan your meals around the items you’ve bought.
Neither approach is right or wrong—it’s all about what works best for you. If you want to minimize food waste, reverse planning might be your go-to, as it helps to use ingredients before they spoil. You might also be a savvy shopper, taking advantage of discounts and planning meals around reduced-price produce.
Step 1: Meal Plan
For some, however, meal planning can feel overwhelming. If you’d rather stick to tried-and-true recipes and keep things simple, forward planning could be the better option. Choose meals you know your family loves, make a list, and shop only for what you need to cook those meals. This describes step one of successful mealtime, called meal planning.
Step 2: Meal Prepping
Meal prepping can set you up for a successful week of healthy eating. By prepping meals in advance, you avoid the nightly “What’s for dinner?” dilemma, which can often lead to quick, less nutritious choices or takeout. Weekends are great for meal prep, but before diving in, it’s important to understand your personal situation.
Consider your life constraints, availability, and when you’re most productive. There’s no one-size-fits-all for meal prep, so it’s about finding the approach that suits you and your family best.
Step 3: Cooking
Now, how will you cook? You’ve got options: preparing meals the night of, cooking ahead for the week, batch cooking and freezing portions, or using tools like an Instant Pot or air fryer to save time. The key is to choose a method that fits your lifestyle and kitchen set-up.
Step 4: Clean Up
No one enjoys this part, but there are ways to make it easier. We help clients incorporate clean-up strategies into their routine, like organising tasks to be quicker and enlisting family members to help. Spreading out the responsibility prevents one person from bearing the entire burden.
Meal planning and prepping, either forward planning or reverse, some of these strategies can help with the daily burden of getting healthy food on the table for you and your family throughout the week. Whether you’re single, married, with or without kids, everyone’s circumstances differ. Meal planning, prepping, cooking, and cleaning can feel overwhelming, especially when juggling the mental load of daily life. That’s where meal planning services and support can help.
Our Approach (Beyond Food Nutrition.com)
Being successful at mealtime requires some intention and planning. Many don’t know where to start or simply don’t have the time, and that’s where services like this can help. As dietitians and moms of three kids each, Szilvia and I understand the challenges firsthand. We’ve faced them, and now we’ve mastered them—and we want to help you do the same. At Beyond Food Nutrition, we work with you to create a customised plan that suits your unique needs. Our goal is to make mealtime simpler, reduce the stress, and leave you feeling accomplished with healthy, delicious meals for your family. Let us help you find freedom in the kitchen.
For anyone interested in learning more, we offer a FREE phone call so we can talk freely about how we can support you at mealtime. If this approach isn’t for you, you can check out our upcoming online program on ‘Simplifying Mealtime to Reduce Mental Overload’. As a special gift for the podcast listeners, we’re also offering a FREE 3 Step Meal Prep Guide. In this meal prep guide, you’ll 1. Create a meal plan that fits your life, 2. Plan ahead with easy recipes or family favs and 3. Streamline your meal prep setup to start your week’s meals off on a positive start. In the meantime, we’d love if you join us online by following us on Instagram or checking out our new website at www.beyondfoodnutrition.com
Lisa Blackwell, RD
Her experience includes various areas of nutrition with individuals and groups. Her latest work includes: a focus on women’s health (body, mind & soul) and reducing mealtime mental load. She has a natural presence in the kitchen and has experience in group nutrition & food demos and online meal prep sessions. Other areas of experience include end-stage kidney disease, and diabetes management. With all of her experiences, Lisa loves working with clients to find creative ways to resolve their meal time struggles and reduce their mental load in the home with the intention of supporting women to live a more wholehearted life.
Listen in to Episode
Expert Meal Prep Ideas with Dietitian Lisa Blackwell, RD
Podcast – Sandra Gentleman, or on YouTube.