“If you fail to plan, you’re planning to fail.”
Benjamin Franklin may not have had the body of Daniel Craig, but, in this moment of wisdom, he unknowingly gave us a key to long-term health and fitness.
In America, we can’t wing weight loss. The fast, convenient, cheap food that surrounds us leads to disease and obesity.
Planning and prepping what you put in your body is non-negotiable if you want to lose weight and keep it off. But meal planning and prepping don’t have to take over your life either.
Here is your solution: the one step that leads to easy meal planning and prepping you can stick with for life…
Create food theme nights.
This hack works so well that my family has been using it for years. It’s one of those solutions you find and think How did I manage my diet before this?
Once you get the hang of it, you’ll find that you’re reaching your weight loss goals much more easily!
Here’s how it works…
Create Food Theme Nights for Easy Meal Prep
Each night of the week, you’ll eat a dinner that fits the same theme. For example, Sundays could be crockpot night. On Mondays, you might make a meatless dish. Taco Tuesdays come next.
Having a theme each night takes the guesswork out of meal planning and prepping. It gives you a framework so you can find a handful of healthy meals under each theme and rotate through them.
This hack will save you so much time! If you have a different theme each day of the week, you only need 4 recipes within each theme to create a full month meal plan! Plus, when you find themes you love and recipes that fit your health goals, you’ll start to look forward to mealtime so much more.
Figuring out what to make for dinner doesn’t have to be another exhausting task at the end of your to-do list. Finding your flow with food theme nights will give you a ritual you’ll look forward to and can fall back on in your health journey.
To find your perfect food theme nights, create a brainstorm list of your favorite types of dinners. Do you love Italian food? Are you more into Asian dishes? Do you love a cozy soup? Could you eat breakfast foods every night of the week?
Think about your schedule too. Do you typically eat dinner at home seven days a week? Or do you usually eat out 2-3 times? I like to have a theme set for 6 days each week. This gives me one flex meal where I can whip together whatever is left in our fridge or take a break and go out with family and friends for dinner.
Meal Prep Made Simple and Stress-Free
Meal prep doesn’t have to be a daunting task. By creating food theme nights, you’re simplifying the process in a way that’s sustainable and practical. No more standing in front of the fridge at 5:00pm, trying to figure out what to cook for dinner. You already have a framework, which means you can prepare in advance without wasting time.
Here’s how you can streamline your week with this system:
- Plan Your Week’s Themes in Advance: Take some time over the weekend to write down your themes, find a few recipes under each theme, and make a shopping list. Once you know your meal plan, grocery shopping becomes more efficient, and you won’t be tempted by the unhealthy options at the store.
- Batch Cook Where Possible: On Sundays or another convenient day for you, prepare larger batches of certain ingredients. For example, if you’ll be having two dinners with chicken breast in the week, throw all your chicken in your crockpot or Instant Pot so that it’s ready. On Sundays, I also love roasting a bunch of veggies on a sheet pan to make weeknight cooking that much quicker.
- Lean Into Leftovers: If you cook larger portions on certain days, you’ll have meals ready for the following few days. Leftovers make great lunches, or you can freeze a few portions for the following week!
Not sure where to start? Here’s a sample schedule of food theme nights and how you can use this hack to create months of meal plans!
Your Sample Schedule with Recipes
You can structure your food theme nights any way you’d like, but here’s what’s worked for us:
Sunday = Crockpot Day
I love creating a big crockpot meal at the beginning of the week. It sets me up for healthy lunches for the next few days. Here are four of my favorite macro-friendly Crockpot meals!
Monday = Meatless Monday
Refresh your Mondays with a load of veggies and plant proteins! Try these high-protein meatless recipes!
Tuesday = Taco Tuesday
Pull inspiration from the flavors of Mexico on Tuesdays! If your kids are like mine, Tuesdays will be your family’s favorite night.
Wednesday = Breakfast for Dinner
Everyone loves brinner! Make hump day’s dinner easy with these recipes.
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- Quiche
- Protein Pancakes with Eggs and Turkey Sausage
- Breakfast Sandwiches
- Slow Cooker Egg Bake
Thursday = Meat and Veggies
Keep it simple. On Thursdays, grab your meat and a few veggies. This is where a classic dinner of chicken, sweet potatoes, and green beans hits your table.
Friday = Italian Night
My whole family looks forward to pasta on Fridays. When you know the best pasta brands for weight loss, you can enjoy pasta every week too! Here are four of our favorite Italian recipes.
What Themes Will You Choose?
Sustainable weight loss isn’t about quick fixes—it’s about consistency, nourishing your body, and spending a little time to plan ahead. Take five minutes now and pick your weekly themes!
If you’re ready to take the next step toward a healthier lifestyle, join LEAN (Living Energized and Nourished). Our program provides the exact tools, support, and community you need to achieve your weight loss goals and maintain lasting results!
