14 Tips for Successful Meal Planning + My personal plan!

Would you like a peek inside how I  meal plan + a few keys to my lifestyle of eating + fasting? 

As you get off to a new start to the year, you may be hoping to achieve a better schedule with your eating! Planning is honestly key…if we go too long in this haphazard way of eating then we are truly leaving our nutritional health up to chance. I  have seen this far too often. It truly doesn’t take long to plan and you really don’t have to get all fancy with every meal. I  tend to advise people stick close to the same foods for breakfast and lunch and then spend the majority of your time on dinner (or if another meal is one you have more time to cook/prepare, then choose this one to be the one you change up more frequently-could be breakfast or lunch) The thought is, don’t try to plan out 3 different meals for 7 days a week as this is usually where people fall off the planning train! 

I  typically keep my breakfast as a Protein, Meal Replacement Shake that has 40-50 grams protein, at around 350 calories. This is something that I  have done for 12 + years and it is just what I enjoy and starts me off with a good jolt of protein. I  am usually not ready to chew food…or ready to eat a full meal until lunch. Along with this, since a modified fasting lifestyle is what I  have found to help me achieve my holistic health goals, I tend to have at least 12-15 hours of digestive rest most nights. This allows my body to rest, restore (physically, mentally, spiritually), digest, heal, maintain proper blood glucose and insulin response, regulate energy use and stores which all help with maintaining a healthy weight and muscle mass % etc. More on this later but because of this, my shake is usually around 8 to 9 and then by 12 PM I  am ready for a full meal. 

I  keep lunch close to the same as I LOVE wraps so I’ll do some sort of wrap, changing up the protein source, sauces, veggies etc. By keeping breakfast and lunch very much the same, my main focus in planning is usually dinner. I  start with the tips below and create my plan around the protein source, add in a starchy carb which is usually plant based like sweet potato and round it out with lots of veggies and some sort of dessert made with my Ninja Creami! Now, if I  am away from home for either breakfast or lunch, this yes, I  plan more in order to have food with me most of the time. 

So here goes…here are some very solid tips for weekly meal planning…Remember, if you “fail to plan, you plan to fail”. If you truly want to make nutritional changes, you cannot leave your meals up to chance:) 

Here are my 14 Tips for Successful Meal Planning!

1. Set Your Goals/Start with a Plan

• Determine the structure: How many meals and snacks do you need per day? Example: 3 meals + 1 afternoon snack.
• Decide on your meals for the week based on your goals (e.g., protein content, total calories, gluten-free, low-carb, nightshade-free for example).
• Use a meal planning template or app to organize your meals. Or simply a plain ol’ notebook! 

2. Review Your Schedule

• Check for busy days: Plan quick meals or leftovers for those days.
• Look for free time: Reserve blocks of time for grocery shopping and meal prep.

3. Incorporate Variety

• Plan at least 1-2 different proteins and veggies each week to avoid boredom.
• Example: Chicken and fish as proteins; broccoli and zucchini for veggies.

4. Write a Grocery List

• Break it down by category (produce, proteins, pantry items).
• Check your pantry and fridge to avoid buying duplicates.

5. Batch Cook Proteins

• Prep versatile proteins like grilled chicken, boiled eggs, or lean beef in bulk.
• Divide them into portions (e.g., 5–6 ounces for meals, 2 ounces for snacks).

6. Focus on Veggie Prep

• Wash, chop, and store non-starchy vegetables like broccoli, spinach, and zucchini for easy access.
• Roast or steam veggies in bulk for side dishes.

7. Choose Quick and Easy Recipes

• Keep meals simple with recipes requiring minimal prep time.
• Use recipes that share ingredients to reduce waste and prep time.
• Example: Boiled egg breakfast, Isagenix ISAPRO shake for breakfast, and a protein with roasted veggies for dinner.

8. Use Freezer-Friendly Meals

• Make extra portions of soups, stews, or casseroles that align with your preferences and freeze for later.

9. Keep Healthy Snacks Ready

• Pre-portion snacks like 2 ounces of turkey breast and half an apple.
• Store them in grab-and-go containers.

10. Invest in Good Storage

• Use airtight glass containers for meal prep to maintain freshness.
• Label containers with meal names and dates.

11. Review and Adjust Weekly

• Reflect on what worked and what didn’t. Adjust portions, recipes, or variety as needed.

12. Minimize Waste

• Plan meals around ingredients you already have o reduce waste.
• Use leftover veggies in stir-fries, soups, wraps or egg scrambles. I love doing this! 

13. Stay Flexible

• Allow for some swaps if you're short on time. For example, substitute a pre-cooked protein or frozen veggies when needed. Always have some back-ups ready to go in your freezer.

14. Post the Plan

• Place your weekly plan somewhere visible, like your fridge or a meal-planning app, to stay on track.

By starting with this structured approach, you’ll save time, reduce stress, and consistently meet your dietary goals.


​Here is an example plan of meal ideas for breakfast, lunch, snack, and dinner, each with at least 25 grams of protein. 

Breakfast

1. Boiled Eggs with Turkey Slices
   • 3 boiled eggs (18g protein)
   • 2 oz turkey breast (14g protein)
   • Serve with sautéed spinach or avocado for added nutrients.
   • Total Protein: 32g
2. Egg White Scramble with Chicken
   • 6 egg whites (21g protein)
   • 2 oz grilled chicken (14g protein)
   • Add zucchini and fresh herbs for flavor.
   • Total Protein: 35g

Lunch

1. Isagenix ISAPRO Shake with Almond Butter (or swap for breakfast)
   • 2 scoops protein powder (36g protein)
   • Blend with unsweetened almond milk and 1 tsp almond butter.
   • Total Protein: 36g
2. Turkey Lettuce Wraps
   • 4 oz turkey breast (28g protein)
   • Wrap in large lettuce leaves with cucumber and mustard.
   • Serve with a side of roasted green beans.
   • Total Protein: 30g

Snack

1. Chicken Breast and Apple
   • 2 oz chicken breast (14g protein)
   • 1/2 apple for a touch of sweetness.
   • 2 oz NingXia Red (antioxidants, fights inflammation, controls cravings)
   • Total Protein: 14g (pair with an extra 1 oz chicken to hit 25g).
2. Tuna Salad
   • 1 can (3 oz) tuna in water (22g protein)
   • Mix with 1 tbsp mashed avocado and lemon juice.
   • 2 oz NingXia Red
   • Serve with raw celery sticks.
   • Total Protein: 25g

Dinner

1. Grilled Salmon with Cauliflower Mash
   • 5 oz grilled salmon (30g protein)
   • Serve with cauliflower mash and steamed asparagus.
   • Total Protein: 30g
2. Chicken Stir-Fry
   • 5 oz grilled chicken breast (35g protein)
   • Stir-fry with zucchini, mushrooms, and coconut aminos.
   • Serve over riced cauliflower.
   • Total Protein: 35g

With Love, Grace & Strength, 
​Missy ​