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Simple Guide to Getting Started with Meal Planning

If you want to heal your gut and your arthritis, you have to eat healthy. Since you are bombarded wit
The Biggi Fraley Insider
Simple Guide to Getting Started with Meal Planning
By Biggi Fraley • Issue #18 • View online
If you want to heal your gut and your arthritis, you have to eat healthy. Since you are bombarded with unhealthy food choices everywhere you go, healthy eating only happens when you plan ahead.
Let’s learn what meal planning is, and how you can make healthy meal planning as easy as possible. 📋
📣 And don’t forget my new weekly live coaching classes at The Arthritis Coach Facebook Page, every Tuesday morning at 11 AM PST! I’d ❤️ for you to join me. (You can also catch this week’s replay included at the bottom of this email.) 🎥

Meal planning together is even more fun!
Meal planning together is even more fun!
The Benefits of Healthy Meal Planning
First, what is meal planning? Typically, meal planning entails coming up with specific meals to eat for an entire week in advance, and then getting all the ingredients needed in a single shopping trip, and possibly preparing some of those ingredients ahead of time.
1. Save Money
2. Eat Real Food
3. Don’t Waste Food
4. Less Stress
5. Save Time
6. Add Variety
How to Start Meal Planning
There are some simple steps you can follow to get started with your healthy meal planning for you and your family.
1. Look at your schedule for the next week.
2. Decide what days will need very simple solutions (15 minute meals, freezer cooking meals).
3. Choose simple recipes with few ingredients to fill in the dinners.
4. Choose two or 3 options for easy lunches and breakfasts.
5. Create a shopping list of ingredients you will need for your menu.
6. Fill out your menu, indicating a recipe source and a time needed to cook.
7. Post your menu plan on your fridge, or in a schedule book that’s accessible to you every day.
8. Refer to it daily to make sure that you’re following it and that food is thawed from the freezer at the right time (about 2 days before use).
9. Choose pantry meals and post them on the fridge in case you need them.
If you need even more help getting started, follow these in-depth guides to meal planning: 
How to Meal Plan - The Ultimate Guide to Meal Planning | Wellness Mama
Essential Guide to Meal Planning | MyFitnessPal
Meal Planning Mistakes to Avoid
Make sure to check these mistakes to avoid before you get started! Identify all the points where meal planning can go wrong and find smart solutions to avoid each and every pitfall. 👩‍🍳
The Top 10 Mistakes Meal Planning Beginners Make (and How to Solve Them) | Kitchn
[ACTION] Pick One of These Easy Meal Types to Master Simple Meal Planning for Beginners
Personally, I love preparing a big meal in the slow cooker, and then dividing it up into individual meal containers (glass, not plastic!) to store in the fridge and freezer for the upcoming week.
To keep things exciting I mix things up by adding different soups, salads, or fruit to accompany the meals. 🍲
1. 15 Minute Meals
2. Slow Cooker Meals
3. Freezer Cooking
4. Freezer Dump Cooking (Freezer to Slow Cooker)
5. Backward Meal Planning
6. Plan to Eat Out
Simple Meal Preparation in Your Slow Cooker - Healthy Recipes with 5 Ingredients or Less
For me, meal planning and preparation has to be simple. 
That starts by choosing recipes that have only a few simple and healthy ingredients, and cooking in bulk in a large slow cooker, crock pot, or pressure cooker. Here are some ideas:
Healthy Crockpot Recipes
Five Ingredient Or Less Healthy Slow Cooker Recipes
Let’s answer a few more questions you may have about meal planning, like…
What Are the Best Meal Planning Apps?
There’s an app for that. Never run out of ideas, recipes, or a ready to go shopping lists to plan and prepare your weekly meals with these top meal planning apps:
Best Meal-planning Apps to Save Time or Lose Weight | Digital Trends
Mealime (Free)
FoodPlanner (Free)
Mealplan ($4)
MealBoard ($4)
Eat This Much (Free)
Lose It!
Paprika ($5)
Yummly (Free)
What Are the Best Meal Kit Delivery Services?
No time to shop and prepare ingredients? In these modern days we thankfully have ready to go meal kit delivery services. How cool is that? 🚙
The Best Meal Kit Delivery Services of 2018 - Cooking
Green Chef
Home Chef
Purple Carrot
Hello Fresh
Blue Apron
I wish you good luck on your meal planning journey, and hope these tips and ideas will give you a head-start. 🍀
New on The Arthritis Coach YouTube Channel
If you missed this week’s live show, here’s the replay for you to watch! I am showing how you can detox simply and cheaply on a daily basis. Check it out! 🎥 
7 🔑 Secrets to 💩 Detoxing Naturally 🎥 - YouTube
7 🔑 Secrets to 💩 Detoxing Naturally 🎥 - YouTube
Your Top Nutrition Questions Answered
My friends at VegHealth Institute are on a mission: To help plant-powered eaters avoid vitamin and mineral deficiencies, and to thrive.
This week only, they’re releasing three complimentary video interviews from wise dietitians. These interviews will answer the top questions and concerns often shared by vegetarians, vegans, and people thinking about going plant-based.
You’ll get to hear from:
  • Food Revolution Summit speaker Brenda Davis, a registered dietitian and co-author of eight bestselling books, including Defeating Diabetes and Becoming Vegetarian, on The Optimal Diet for Disease Prevention
  • Dr. Pamela Fergusson, a registered dietitian with a PhD in nutrition (and a mom of four kids) sharing How to Raise a Family on a Plant-Based Diet
  • Matt Ruscigno, a registered dietitian and co-author of No-Meat Athlete, telling How to Build Muscle on a Vegan Diet
These interviews with plant-powered dietitians are a fantastic way to further your healthy eating knowledge. You can sign up to watch or listen to all 3 complimentary conversations here.
That’s it for this week. Hopefully, you got some great new ideas for improving your health and arthritis symptoms. As always, remember to give me your feedback below, so I can continue bringing you content you enjoy and use! 😘
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