Like all things in life, I like to approach my meal planning with a sense of wonder and adventure. 

You see, the diet and food industry have waaaay overcomplicated eating. In it's essence, food keeps us alive. But with thousands of food "products" to choose from + the diet industry teaching us that eating is all about numbers rather than nourishment, it's no wonder we are so out of whack in our relationship with food.

When a salad is a punishment for eating too many doughnuts or a means to fast weight loss, eating the salad becomes a negative experience. But if a salad is a sense of enjoyment because of all of the delicious foods you chose to add to it and the feelings of wellbeing it gives you, then the experience of eating that particular food brings a sense of enjoyment. 

My approach as a Health Coach is empowering women to view buying, cooking and eating food as self-care and adventure. This is how I've successfully helped hundreds of women create lasting change in their health. 

These mindset shifts are possible, but they do take time and effort, especially if "healthy eating" has been a source of "punishment" in your life for years. 


Create rituals around food and meal planning. 

By creating rituals around activities in your life, you add the enjoyment back to the process. Meal planning never came natural to me (I'm a creative individual, not a Type-A planner) until I created a more pleasurable and adventurous experience around the task. 

Here is my current meal planning ritual.....

1. Matcha Latte

  • 1 cup hot water
  • 1/2 cup milk of choice (I use Malk Sprouted Maple Pecan; if your milk has is plain, add a touch of maple syrup to your drink)
  • 2 t coconut oil
  • 1 t Matcha powder (green tea powder)
  • 1/2 tsp maca powder
  • 1 scoop collagen peptides (use RACHELMEYERFITNESS10 to get 5% of your purchase)
  • sprinkle cinnamon 

*Blend for 30-60 seconds until frothy. 

Before I sit down to meal plan, I make this matcha latte. It is so delicious and provides a natural source of mental energy to help me better focus. My other drink of choice for meal planning is my protein mocha. 

2. Music

  • The Gordon Brothers Drum Masters Group (Apple Music)
  • Bose headphones 

Sometimes when I'm working on something like this I like to have music without words. I chose a drum masters group this week because that's what I was in the mood for! I use Apple Music and get unlimited downloads with that. I encourage you to play any type of music that helps you focus. 


Create an inspiring atmosphere

3. Use an inspiring notebook

  • find a journal with color or words that elicit feelings of inspiration
  • only use that particular notebook for meal planning
  • take notes throughout the week of new foods you may want to try or add recipes you would like to add to your menu
  • use the journal to write out your meal plan 

Other Meal Planning Tips

+ create a "vision" board of pictures that inspire you towards healthier actions that you can look at while you plan your menu (food, mountains, beach, green smoothies, words, etc)

+ repeat meals as needed and cook in bulk (there's no reason to fix a different recipe each day)

+ prep a few things ahead of time each week so you aren't scrambling throughout the week (I NEVER cook lunches the day of; they are always prepared ahead of time)

+ try a new vegetable each week or month (kabocha squash, spaghetti squash, dinosaur kale, brussels sprouts, purple sweet potatoes, celeriac, rutabaga, etc)

+ make a big soup each week (it's a great way to get in veggies and save on the grocery bill)

+ create a Master Grocery List so you aren't starting from scratch each time you plan. these are items you buy on a regular basis and use in a variety of your meals. 

Join us for the 7-Day EmPOWER Project to get inspired in all things meal planning, movement and wellness. I will be taking you on a journey to bring to life the adventure in your soul and showing you how health can be a journey of freedom rather than deprivation and duty.