The key to healthy living is to follow a balanced diet filled with nutritious food, not in excess, and at regular times. Think about the last time you ate something processed. Were you rushing to a meeting? Or ducking down to get a snack because you realized at 3pm you hadn’t had lunch yet?

Or did you get home after a long day and realize there was nothing prepared for dinner? In any of these examples you may have thought, “I should have planned the meal!”

Preparing effective meal plans means allocating time to be creative, so that you can make a meal plan that has interesting yet nourishing recipes. As a busy professional, you may not have much time throughout the week to scout for recipes, so the best way is to have a recipes folder or a recipes board where you can drag and drop recipes that interest you and that you can make for the following week.

You can start a calendar and plan your meals according to it. Another useful tip is to check the supermarket brochure to give you ideas for your meal plans.

The Advantages Of Having A Meal Plan

1. The Weight-Loss Advantage

Having a meal plan allows you to plan to eat healthier options. As opposed to skipping lunch because you couldn’t find anything convenient to eat before a meeting, or reaching for the first sugary option as an afternoon snack, you are instead in a better position to eat a pre-packed healthy sandwich for lunch, and have packed your afternoon snack (e.g. nuts, low fat yogurt, fruit), so you know you will be having something healthy to eat. Meal-planning also helps you better manage your portions, as you have already pre-prepared your meal sizes.

2. Time And Money Saved

You save time and money because you are buying in bulk all the necessary ingredients for the week and, therefore, avoid emergency trips to the supermarket for the odd ingredient in a last-minute meal. You also save on home-cooked meals, using wholefoods, instead of eating out at restaurants regularly.

3. Stress Is Reduced

There is nothing more frustrating than standing in front of the fridge after a long day, anxious about what to cook for dinner. If you are a busy executive, a proper meal plan will reduce your stress levels.

4. Wastage Is Eliminated

Meal plans usually factor in leftovers as well, ruling out the possibility of leaving food neglected at the back of the fridge turning all the colors of the rainbow.

Tips For Developing A Meal Plan, And Meal Preparation

• Be realistic. Ensure that you plan for tasty and interesting food, which will support weight-loss or weight-maintenance.

• Develop a recipes board, or have a folder that can be easily accessed.

• Maintain a tight inventory of your kitchen.

• Dedicate a time once a week to creating the meal plan.

• Plan your meals wisely and only order what you need so there is no wastage.

• Plan your menu according to time constraints, especially if you are a busy professional.

• Create your shopping list only after you have your meal plans in place.

Points To Take Into Consideration When Developing A Meal Plan

• Five helpings of fresh fruit a day.

• Six small meals a day rather than two or three heavy meals.

• At least one day with only vegetarian food; plenty of salads.

• Non-vegetarian meals should consist of lean meat, such as chicken or fish.

• Red meat, such as beef and mutton should be avoided, or consumed only once a week.

• Avoid mindless snacking on junk food, such as burgers, pizzas and soft drinks.

• Include generous helpings of lentils and legumes in the recipes, as these are foods with high fiber and low glycemic index, which will keep you fuller for longer and maintain blood sugar levels to help you avoid sugar cravings.

The ExecFuel™ Program

While on the subject of diet plans, it would be worthwhile to touch upon the ExecFuel™ program, which provides a tailored online nutrition program for busy executives who suffer from high-stress jobs and erratic eating habits. The online nutrition program is sustainable and practical, with one module of the ExecFuel™ program also dedicated to making meal plans more effective for your lifestyle.

Lastly, be mindful of what you eat and the effect that the food has on your body. Mindful eating means paying full attention to the actual experience of eating, making you more conscious of the hazards of unhealthy eating. Meal planning will help you be more mindful of what your food intake looks like for the week.