Episode 100: Reboot Your Meal Planning
We made it to 100 episodes! Wow!! We’re grateful to you all for being here and supporting our work to challenge diet culture and make family nutrition less stressful.
In our latest episode, we’re celebrating with a topic that comes up a lot—meal planning. But not the Pinterest-perfect kind (no judgement here if you love that kind of meal planning). Anna and I are talking about realistic, flexible planning that supports you instead of stresses you out.
We share our personal routines, what “go-to meals” mean in our homes, and how diet culture can sneak into the way we think about food and planning. Whether you’re a an avid list-maker or more spontaneous, there’s something in here for you.
What are your “go-to meals”?
If you’re interested in a deeper dive into all the aspects of feeding your family, from navigating sweets, meal planning, assessing your child’s growth, to supporting your picky eater, join the Sunny Side Up Nutrition Membership: Take the Frenzy Out of Feeding.
Links we mention in this episode:
* Sweet Potato and Black Bean Tacos
* White Bean, Sausage & Kale Soup
* Black Beans, Corn, and Tomatoes —A 15 minute recipe 7 different ways
* Pinney Davenport Nutrition (DC Area)
* Lutz, Alexander & Associates Nutrition Therapy (Raleigh, NC)
* Photo by Gabrielle Henderson on Unsplash
Transcript
Elizabeth: Hi, Anna. So welcome, everyone. We are here today to chat about rebooting your meal planning. So, Anna, I'm just going to jump right in with the first question slash topic.
Elizabeth: Feeding Framework Step #1 is to provide structure, not perfection. In our previous podcast episode, we talked about the feeding framework—and we'll link to it in the show notes in case you didn’t have a chance to listen. How does that connect with our meal planning philosophy? And how does diet culture interfere with meal planning?
Anna: That’s two really important questions! I think a lot of people hear “meal planning” and immediately think it has to look a certain way. Like there’s a right way to plan and a right way to follow the plan. A lot of folks also associate meal plans with dieting. But the way you and I think about meal planning is more about support. It’s a structure that helps feeding ourselves and our families feel less chaotic.
Elizabeth: Yes—exactly. I always regret it when I skip meal planning. Everything feels more chaotic.
Anna: Totally. But diet culture can really mess with how we think about meal planning. On social media, you see these perfect plans that take forever to make, or these rigid schedules where every meal is pre-determined. There’s this assumption that you have unlimited time and resources. But that’s not how we define it. Everyone’s meal plan will look different.
Elizabeth: Absolutely. I mean, almost every week I end up making something different than I planned. Life happens.
Anna: Yes! And one more thing—we share meal ideas every week in our Substack newsletter. Five lunches, five dinners, three breakfasts. The goal isn’t to be perfect or different every day. It’s to make life easier.
Elizabeth: Right, we don’t make seven different breakfasts every week! That sounds exhausting.
Anna: We also say all the time: meal planning only needs to take 10–15 minutes. Let me walk you through what I do.
Anna: I start by looking at our evening activities for the week—soccer practice, concerts, things like that. Then I plan about four dinners. I don’t usually assign them to specific nights, but I try to think ahead to busy nights and plan something easy.
Anna: Next, I make a list of the ingredients I need and then check the fridge, pantry, and freezer for staples—like milk, bread, eggs, lunch stuff. Then I place a grocery order online, usually on Sunday.
Elizabeth: My method isn’t as structured! I go to the store more often and I’m lucky to have a farmer’s market nearby. I get meat, fish, and produce there in the warmer months. I also enjoy trying new recipes, so sometimes planning takes longer because I want to cook something new.
Anna: That’s what works for you! I’ll also do a Costco or Trader Joe’s run once a month. It’s a big day when I do both. I joke that I’ve been hunting and gathering all day!
Elizabeth: I feel that. And having frozen or prepared foods from those stores makes weeknights easier. I also plan four dinners and rely on my go-to meals to fill in the rest. Speaking of which—let’s talk about go-to meals.
Anna: A go-to meal, for me, is something I usually have the ingredients for and can make in 15–20 minutes. One of mine is Black Beans and Rice—it’s super simple. We’ve made it for years. You use canned beans, cumin, salsa or tomatoes, and rice. Great for leftovers too.
Elizabeth: Yes, for me it’s similar—easy ingredients I have on hand. Everyone’s go-to meals will look different. The key is they shouldn’t stress you out.
Anna: Exactly. We also both rely on the “cook once, eat twice” idea. If I’m making a bigger dinner on Monday, I want it to be something we can use for another night or lunches. Spinach lasagna is one—great for lunchboxes. Or grilled chicken becomes BBQ chicken salad or pizza. Everyone can build their own bowl.
Elizabeth: I do something similar with black beans and corn and tomatoes. It turns into burritos, rice bowls, even a topping for chicken. We also do Sweet Potato and Black Bean Tacos—I double the batch and use the extras for bowls with pre-cooked rice.
Anna: Love that. Soups and pasta dishes work well too. I like anything that helps with lunches.
Elizabeth: If someone only has five minutes, what’s one thing they can do this week to feel less stressed about meal planning?
Anna: Make a list of your go-to meals. Just write them down—stream of consciousness. Then you can build from there and even make a list of pantry staples to keep on hand.
Elizabeth: Yes! I always check my go-to list when I feel stuck. Anything else we should add?
Anna: Just remember: there’s no right way to do this. You don’t have to make black beans and rice. Find what’s easy and accessible for you.
Elizabeth: So true. What are you making tonight?
Anna: Actually, we have a school dinner event. But next time I cook, it’ll probably be tacos. Always a favorite in my house.
Elizabeth: I’m making coconut rice with roasted chicken thighs, carrots, purple broccoli from the farmers market, and a peanut sesame sauce. It’s a few components, but not a ton of work. The Lundberg coconut rice is already cooked and microwaveable. (not sponsored)
Anna: That sounds amazing.
Elizabeth: Let us know what you’re cooking! You can comment on Substack, DM us on Instagram, or email us at hello@sunnysideupnutrition.com.
Both: Happy meal planning! Bye!
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