How to Meal Prep and Practice Intuitive Eating

How do you meal prep and eat intuitively? How can you listen to your body and cravings if you make food ahead of time? Can you do both?

LET’S CHAT THIS ONE THROUGH.

Intuitive eating involves many things: Listening to your body’s hunger and fullness cues. Honoring your tastebuds and what sounds good in the moment.

Most importantly though, it looks the gray area in between the black and white. Instead of seeing food and nutrition as a set of rules to follow, intuitive eating looks at food as something to help you feel good – both physically and mentally. But most importantly, as a process.

This means that there’s no such thing as perfect. You will not be always eating exactly what you’re craving, exactly when you’re hungry and stop exactly when you’re full. Trying to do so would be trying to achieve perfection. And again, there’s no such thing as perfection.

Instead, we want a mix of everything: eating what sounds good, but also eating what makes your life easier. Honoring your cravings, but also knowing that every single meal won’t be the most amazing meal you’ve ever eaten in your life. 

And most importantly, not feeling badly or guilty when your meals don’t satisfy exactly what you wanted or aren’t eaten exactly to the point of comfortable fullness.

This also comes down to intention: are you meal prepping in order to save time and make life easier? Or are you meal prepping so that you only have “safe” foods ready to eat?

If the latter, it might be necessary to work on your relationship with food a bit more and explore permission more before meal prepping. Please remember that you have unconditional permission to eat any food, any time.

And if you’re meal prepping to make your life easier, by all means, go for it!

So TL;DR, yes, you can both eat intuitively and meal prep. But, there are some things you should know first.

Meal prep: make whatever will make life easier.

When it comes to meal prep, of course, there’s no right or wrong way to do it. Do whatever makes your life easier.

If you prefer to batch cook a bunch of food on Sunday, go for it! If you’d rather make a few set meals in advance, that’s great too. Maybe you just want to pre-cut a bunch of stuff so it’s ready to be cooked.

AGAIN, NO RIGHT OR WRONG WAY TO DO THIS.

I do, however, recommend prepping ahead a few of the following: veggies, protein and grains.

You can make them however you want – whether that means simply chopping your broccoli ahead of time or roasting a big batch with olive oil and garlic.

Either way, you can still find variety. We will discuss!

Most importantly though, I think you’ll find it easiest when you have a few things for each of these food groups somewhat prepped.

SOME EXAMPLES MIGHT LOOK LIKE:

• Veggies: roasted broccoli and cauliflower, frozen peas (that can be easily microwaved)
• Protein: grilled chicken, frozen veggie burgers, canned tuna
• Grains: cooked brown rice, roasted potatoes, frozen quinoa

Hopefully, you notice the mix in this list: meal prep can be as involved or un-involved as you make it.

Whether you’re roasting the food ahead of time, or just buying some ready to go frozen items, having a few options in each food group will definitely help to save you time and honor your body’s cravings.

Lastly, I also recommend making some fun foods too! For example, I love dessert and find I’m most satisfied when I eat some daily. If you’re like me, meal prep a few desserts for the week too. This not only makes food easier, but also more enjoyable.

Eat the foods you prepped, but also mix it up.

The best way to actually eat the foods you prepped while also honoring your body is to continue to mix it up.

Instead of eating the same grilled chicken, brown rice and roasted broccoli every day, try having it in different ways.

For example, one day you might crave a fresh, crunchy salad. Try adding that grilled chicken, brown rice and roasted broccoli on top of your salad. Add any other fresh, cut veggie you have on hand, other mix ins like cheese or nuts, and a delicious dressing.

If you want something more warm and comforting, use those foods to make tacos. Put your chicken, rice and broccoli in tortillas with salsa and guacamole. Or, you could do a simple pasta dish – pasta with chicken, broccoli, tomato sauce and cheese.

However you choose to eat it, use your prepped foods to your advantage. They do not have to be eaten in the same way every day.

Of course, this also entails having a few staples on hand too. I highly recommend keeping things like nuts, cheese and pasta in your kitchen if you can. They’re all great staples that help elevate meals.

And don’t forget about condiments and sauces! Things like different salad dressings, salsa, teriyaki sauce and spicy mayo can all make your meals much more flavorful, interesting and satisfying. 

If you don’t feel like eating what you prepped, that’s okay too.

I think one of the hardest things to wrap your head around when it comes to meal prep and food freedom is the potential to waste food.

If you don’t feel like eating the food you made though, it’s okay if you don’t eat it.

Instead of wasting, try to utilize first. Can you freeze it for later? Many cooked foods can last a few months in the freezer? Will someone else in your house eat it? Between my husband, daughter and dog (just being honest), I feel like there’s usually someone to eat something I cooked!

You can even try to repurpose it. For example, if you prepped a bunch of brown rice, try making it into fried rice or even crispy rice (I have a recipe for that here!).

It’s okay to make something different. Or even to order something else. 

If you’re not in the mood for the food you prepped, you don’t have to eat it.

Worst case scenario, the food goes to waste. Again, I know this concept can be hard to wrap your head around. And it’s also a big privilege to have food to waste.

Let’s acknowledge that, and also understand that you eating something you really don’t want to eat will just leave you unsatisfied and wanting more.

Most days, aim to make use of foods when you can. But also please know that if food does go to waste occasionally, it’s okay.

I think one of the most important things to remember is that not every meal will be perfect or exactly what you wanted to eat. And that’s okay.

Meal prep is supposed to be done in order to make your life easier. No, I don’t want you to eat food you absolutely don’t want to eat, but it’s also okay if your food just gets you from point A to point B (ie. hungry to not hungry) occasionally and isn’t the most amazing thing you’ve ever eaten in your life.

Find the gray area. Just like there’s no perfect way to eat, there’s also no perfect way to meal prep.

Do what works best for you and whatever makes your life easiest.

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Want more tips on creating an easy, sustainable healthy relationship with food? Check out my membership program, All Foods Fit, with 12 thorough lessons to teach easy ways to create a healthy relationship with food. Or, check out my e-book, 7 Days to Make All Foods Fit, to learn a step by step guide to create a healthier relationship with food in just 7 days.