Feb 22, 2022
“Here's the vicious irony, depriving yourself of food actually makes you want it more. And by keeping an abundance of all types of foods at home, you'll find that you become desensitized to it over time.” - Katy Harvey
I know a lot of people who are resistant to planning out their meals ahead of time because it feels like it's not going to allow them to eat intuitively, and it can be really reminiscent of being on a diet when you plan out or you meal prep your food for a week as a way of trying to be in control and to limit your eating. I know all about that. And so for this episode, we're going to talk about the counterintuitive ways that menu planning will help you become a more intuitive eater, how to plan a week's worth of menus and snacks in six simple steps and less than 30 minutes, and the grocery strategy that is going to keep you satisfied and organized with food. Listen in!
[ 00:01 - 11:41 ] How Menu Planning Will Help You With Intuitive Eating
- Making meal planning fit in your busy schedule
- Noticing “stress olympics” amongst college kids and young professionals
- Keeping an abundance of food in your pantry and being desensitized to it over time
- Planning satisfying meals to enjoy food
[11:42 - 21:42 ] 6 Simple Steps for Planning a Week’s Worth of Meals Under in Less Than 30 Minutes
- Step 1: Assign a designated grocery day
-
- Decide when you’ll make your menu grocery list
- Bonus tip! Keep a running list of food or meals that you want to eat on your grocery list
- Step 2: Sit down and plan your dinners
-
- Look at your calendar and strategize based on your schedule
- Plug in dinner ideas that are satisfying
- Being creative with your leftovers
- Step 3: Plan 2 breakfasts to rotate
-
- Have a sweet and savory option
- Step 4: Plan your lunches
-
- Check your calendar and know when you’ll eat out or not
- Have a backup option on hand
- Step 5: Stock-up on snacks
-
- Think about different flavors and texture
- Think about food in different nutrient categories
- Don’t be afraid of snacks!
- Step 6: Be flexible and listen to your body
[21:43 - 23:08 ] Grocery Shopping Strategies
- Take the menus that you just created, and figure out the groceries that you'd need
- Check what groceries you have in your pantry
[23:09 - 27:21] Wrapping up!
- Shift your mindset from limiting to providing
- Keeping you organized and being flexible
- Final tips on your meal plans
Resources Mentioned:
- Grab the resources here!
Key Quotes
“What if we normalized rest and self care as necessities in our lives and not as luxuries? That would be a pretty big shift, wouldn't it? ” - Katy Harvey
“Here's the vicious irony, depriving yourself of food actually makes you want it more. And by keeping an abundance of all types of foods at home, you'll find that you become desensitized to it over time.” - Katy Harvey
JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!
https://www.nondietacademy.com
Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies
Let’s get connected!
Instagram: @katyharvey.rd
Facebook: KatyHarveyRD
Website: https://katyharvey.net
LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn.