Simple Meal Planning for Stressful Times
Taking Care of Yourself When Life Gets Tough
Sometimes life get's really tough and even straightforward tasks like meal planning can feel overwhelming. The last thing we need in those times is to be struggling to find something nourishing to eat so let's look at a way to simplify and explore how to create a kinder meal plan for those frantic seasons of life.
1. Weekly Planning: The Manageable Approach
Trying to map out an entire month's worth of meals when you're already feeling frazzled is a recipe for disaster. So instead of stressing over a month's worth of meals,just take a little time to sit down with a cup of tea and plan out just one week at a time.
Why Weekly?
Planning for a week is enough to bring some structure into your life without adding additional pressure. Given how quickly things can change, a weekly plan keeps you flexible and able to adapt to new challenges as they come up.
2. Aligning with Your Real-World Schedule
It's easy to fall into the trap of planning a delicious, but complciated, meal plan without considering what life is actually like. It feels good wile you;re doing it but if it's not relaistic, it will just lead to more stress and that's the last thing you need. To avoid this, take into account your work, family, and personal calendars when doing your planning. Identify "hotspot" days when you have lots of commitments or tough things to deal with, and tailor your meal plan to fit these days.
Example Scenarios:
Hospital Visits: If you have a long day taking a family member to an appointment, plan for a packed lunch and include some healthy snacks.
Busy Evenings: For evenings with back-to-back commitments, plan for quick-to-prepare or pre-prepared meals from the freezer
3. Using What’s Already Available
Before you rush to the supermarket, check what you already have in your pantry, fridge, and freezer. You might be surprised by how much food is already lurking in the bottom of the fridge. And if you're really lucky, sometimes you might be able to claw some time back from that shopping trip and get by on what's already in the pantry.
Creative Meal Planning:
Once you know what you have on hand, start brainstorming meals. You might find that you can whip up several meals without needing any additional ingredients. This not only conserves resources but also gives a sense of accomplishment.
4. Flexible Meal Planning
While digital tools like the Paprika app can be fantastic for meal planning, during tough times, the simplicity of paper might be more comforting and bring some quieter space, away from email and digital temptations. This is diffferent for everyone, so choose what suits you best in any moment and don't be afraid to experiment and try something different.
When Making your Plan, Consider:
Batch Cooking: Prepare large quantities of foods like soups, stews, or casseroles that can be portioned out and frozen.
Grab-and-Go Foods: Plan for meals that can be quickly heated up or are ready to eat on the go.
Intentional Takeouts: Sometimes, the best plan is to order takeout. Making this an intentional decision rather than a last-minute one can prevent feelings of guilt.Sometimes, the quick and easy answer IS the right answer. Make this a no shame choice sometimes - we can only do our best.
5. Including Self-Care in Meal Planning
When we’re overwhelmed, self-care often takes a back seat. Including a self-care column in your meal planner is something I've been trying out and ensures I'm at least trying to get a bit of balance in those tough weeks. These ideas can be very simple but just writing them down on your planner might help remind you that, you too need to be looked after. You can't pour from an empty teapot.
Self-Care Ideas:
Schedule a call with a close friend.
Plan for a relaxing bath.
Ask someone else to cook one evening
Leave some time for a peaceful walk.
These little acts of self-kindness can make a big difference during tough times.
6. Creating a Detailed Shopping List
Once your meal plan is outlined, it's time to make a shopping list. Focused shopping helps you get in and out of the supermarket quickly and be able to get on with all of the other things youre coping with.
Being Good Enough:
Having a clear list saves you the hassle of multiple trips and ensures you have everything you need for your meal plan but don't get too rigid - maybe there's some amazing strawberries or a seedy sourdough that catches your eye -something lovely you see that will cheer you up and make thing easier. Little joys add up and you deserve a treat in these times.
7. Contingency Planning
Even the best-laid plans can go wrong, particularly during stressful times. It’s important to have a fallback option for those days when everything goes pear-shaped.
Simple Solutions:
Easy Meals: Foods like beans on toast or a simple pasta dish can be lifesavers.
Alternative Plans: Have a 'Plan B' that involves minimal effort, like frozen meals or trusted takeout options.
Conclusion: Can Kind Meal Planning Help?
Navigating stressful times with a calm and organized approach to meal planning might just help you, as it has me. Reading this now, it might feel like you don't have time but I'm inviting you to just try it out when you can and see if it makes a difference to your life. And remember, the goal of meal planning is not perfection, we're just trying to get a little structure to help our tired brains, gain back a little control and get some nourishment at the time we need it most. Try using these tips to create a kinder, more adaptable meal plan that supports you during life's hectic phases. And let me know what you find!
For more detailed guidance, download my free guide to kind meal planning. And whatever you decide, please remember to take care of yourself in those busy seasons. You deserve it.
