Why I Don't Meal Plan - I Macro Plan Instead!
If you’re like me, meal planning is just not it! Don’t get me wrong – I absolutely see the value in it, and I have serious respect to those that plan out their meals each week in advance. It is a time saver in certain ways. But if I am being honest, it’s just not how I want to be spending my Sunday afternoons ahead of a busy week. Instead, I have found a system that works for me. Macro Planning!
Starting with the Basics - What are Macros?
Before I dive into explaining what macro planning is, it’s important to understand what I mean when referring to Macros. “Macros” is a shortened way of saying macronutrients – the 3 main sources of energy, or calories! But they are so much more than just calories.
The three macronutrients are:
Carbohydrates – AKA sugar. These come in the form of fruits, veggies (starchy and non-starchy), grains, pastas, rice, desserts, and sweetened beverages.
Protein – meat, seafood, eggs, dairy, and soy.
Fat – oils, nuts, seeds, and animal products.
It’s important to understand the 3 macros in order to makes meals and snacks that satisfy, promote blood sugar balance, and provide our bodies with everything we need. The importance of having a source of all three macronutrient while we eat is largely because each macro offers something different and has a different effect on our bodies.
Macros and What They Do to Our Bodies
Carbohydrates: this is our quick source of energy. Carbs are most easily broken down by the body and are the main source for spiking blood sugar. This is a good thing and what our bodies were designed to do. But if we eat too much at once, or eat carbs on their own, it will cause a higher blood sugar spike than necessary. Which over time can lead to long term problems like inflammation, weight gain, and even insulin resistance.
Protein: protein’s major role is feeding our muscles. At rest, our bodies are burning calories and requiring nutrients to stay alive. Our muscles need protein to be maintained, regardless of whether you are someone that frequently exercises or not. If you are not replenishing with protein, you are not taking care of the muscles that you have, and this can lead to problems down the road. Healthy muscles and adequate protein intake play a huge role in our overall health and immunity.
Fat: this is the most satisfying macronutrient. It is one of the key nutrients that holds us over until the next meal (fat and protein). This is because it takes quite a while to break down and digest, which is also why it has minimal to no impact on our blood sugar. Fat and protein both play roles in curbing the size of the blood sugar spike we see after a snack or meal. It is also a necessity for the absorption and use of many vitamins and minerals. One of the reasons you should be taking your vitamins with meals!
What is Macro Planning?
So with the three macronutrients in mind, I approach my weekly grocery shopping, and every meal and snack I make, with the mindset of creating a balanced plate that has a component of all three macros.
This allows me to be prepared with carbs, protein and fat for the week – without being locked into a specific “menu” I have set in advance. I love the flexibility to make what I am craving for dinner, not what I had decided days in advance. I have a general idea of what I might be craving for the week ahead but can remain fluid if plans change or we want to do something different.
Each week I focus on the 3 macronutrients and choose a variety from them. I try to manage my efforts in the kitchen by cooking smarter, not harder.
What can I throw in a crock pot and leave to cook all day?
How many meals can I get out of this one protein?
If I am firing up the grill, are there multiple proteins I can go ahead and cook at once so I am only grilling one time this week?
Macro planning for Meals
I am always looking for fresh takes on simple ingredients. Of course, there will always be the fan-favorite meals on repeat in our house. Tacos and taco bowls are IT around here! But I want to give you a peak into how I come up with what we eat in a week.
CHOOSE A THEME
I love a good dinner theme, because this pairs down quickly what proteins I will be cooking or eating for that evening. By theme, I am referring to a culinary ethnicity. Am I feeling Greek? This might look like salmon, chicken, turkey or lamb. Maybe it’s Mexican night – that means we will be doing chicken, beef or pork. Or Asian! If it’s Asian-themed, we will likely be doing chicken, shrimp or tofu. See how a theme can narrow which protein you choose?
CHOOSE A METHOD OF COOKING
By method of cooking, I mean how you are going to prepare the dish. Is it going to be a crock pot kind of day? Or do you plan to grill? For convenience’s sake, a one-sheet pan dinner might be all you have the energy for. With cooking method and theme combined, you have found a short order way to narrow down what you’re making for the evening!
HOW ARE YOU SERVING YOUR MEAL?
If the first two ideas still have you feeling stuck, consider how you might want to serve it. I love to make bowl-themed dinners. Because they really lend themselves to any protein, fiber, veggies, and starches I have on hand. And there’s really no way to mess up a bowl if it sounds good to you! Other easy serving routes are family-style with individual mains and sides on one plate, in a wrap, on a salad, or combined together like a casserole.
I hope this has sparked some creativity and a new way of thinking about how to plan for your week ahead. If meal planning is for you, focus on a variety of macronutrients, like I do! Then go from there.
In my Free Macro Planning Guide, I offer specific carb, protein, and fat ideas. As well as a few other helpful tips that have been tried and true in my kitchen over the last 7 years.
Be sure to fill out the form below if you would like my FREE Macro Planning Guide for stress-feel meal planning ideas every week!