Menu Planning:
Eat What You Mean to Eat

Without Menu Planning, Weight Loss Is Left to Chance

Did somebody say,


Here's a fact: nobody ever gained 10 lbs. because they ate what they planned to eat.

Planning, I don't have time for planning.

If you're like lots of people, just the thought of planning a week-long menu sends you running for the telephone to order carry out.


One thing I do as a professional nutritionist is menu planning for my clients. However, that doesn't mean you can't plan a menu for yourself.

Eating should be intentional, not accidental

Planning menus in advance is not only a strategy for healthy eating, it's an effective tool for weight loss as well. As I always say,

Failing to plan is planning to fail.

Think about all the things in your life you planned (or are currently planning):

  • where to go to college
  • when to get married
  • what to name your children
  • where to live

But... 5:00 p.m., do you have a clue what you will be eating for dinner?

Most people don't.

Without a plan, eating is left to chance

If a business were to operate without a plan, the results would be disastrous. When you eat without a plan, nutrition and calories can get out of control.

(Here's a menu planning blank for you to put to use!)

Now the goal isn't to make you think about food constantly. It's to think about food in advance, rather than under the gun.

Doesn't that make sense? Aren't you more likely to make good eating decisions when you aren't hungry, rather than when you are?

Menu planning could be as simple as deciding when and/or what you will eat next, or it could be as involved as planning a 7 day menu in advance.

If you opt for the latter, keep in mind that you don't necessarily need to menu plan forever.

Consider adopting my idea of a menu planning system. (Keep reading; it's easier than it sounds!)

  1. Plan a weekly menu and a corresponding grocery list. Use it!
  2. Wasn't that easy? Do a new one the following week.
  3. Now...'s the great thing: keep your old menus AND your grocery lists. Once you have a few, you can simply rotate through them!

Then, at some planned, intentional interval (say...every month), write up a new weekly menu plan so you never get bored!

Think about how easy grocery shopping...and cooking...and eating...will be!

No more aimlessly wandering the aisles of the grocery store, looking for inspiration...or temptation. No more impulse food purchases. Instead, once a week you'll go to the grocery store and buy what you planned to buy - no more, no less.

And fewer trips to the grocery store means less walking past - or down - the chip aisle...

Won't that be good???

If you want to keep meal planning as simple as just scheduling when you will eat:


Plan to eat within 1/2 hour of waking and every 3-4 hours thereafter. Eating frequently is one of the best ways to boost your metabolism and lose weight.

People who don't decide in advance when and/or what to eat inevitably become victims of their environment. When they get hungry, they wind up eating whatever is around or whatever others are eating.

And I've yet to meet anyone who lost weight or achieved their nutrition goals that way!

Plan your weekly menu. Case closed.

Your Personal Nutrition Guide home.