How Weekly Meal Planning Can Support Mental Health
For individuals experiencing mental illness, maintaining a sense of routine and stability can be a significant challenge. One tool that can make a big difference is weekly meal planning. Not only does it simplify daily life, but it can also positively affect mental health in several ways. Here are five reasons why weekly meal planning can be a powerful tool for those navigating mental health challenges.
1. Reduces Decision Fatigue
People dealing with mental illness often struggle with decision-making, particularly when symptoms flare up. Deciding what to eat every day can become overwhelming. Meal planning reduces the need for daily decisions by organizing meals for the entire week. With a plan in place, there's no need to expend mental energy on deciding what to eat each day, freeing up cognitive space for more important tasks.
2. Supports Balanced Nutrition
Mental health is deeply connected to physical health, and a balanced diet can help manage symptoms of depression, anxiety, and other disorders. With a meal plan, it’s easier to ensure a well-rounded, nutrient-dense diet that includes brain-boosting foods like leafy greens, lean proteins, and omega-3 fatty acids. Planning ahead also minimizes the temptation to reach for convenience or processed foods that can exacerbate mood swings and fatigue.
3. Fosters a Sense of Control
Living with mental illness often involves periods of feeling out of control. Meal planning provides an opportunity to take charge of one aspect of life. By creating a plan, shopping for ingredients, and preparing meals, individuals can regain a sense of control over their day-to-day routine. This can lead to improved self-confidence and a feeling of accomplishment, even when other aspects of life feel difficult.
4. Promotes Routine and Stability
Having a consistent routine can be crucial for managing mental health symptoms. Weekly meal planning helps establish structure by setting meal times and providing consistency throughout the week. This regularity can ground individuals, helping them manage anxiety and depression by providing a predictable rhythm to their days.
5. Reduces Stress Around Food
For many, stress around food choices—whether it’s about preparation, costs, or dietary concerns—can worsen mental health symptoms. Planning meals ahead reduces the need for last-minute decisions and stressful grocery store runs. It also allows for better budgeting and thoughtful preparation of meals that align with dietary needs, preferences, and even comfort foods that provide emotional balance.
Final Thoughts:
Weekly meal planning is a simple, yet impactful way to support mental health. By reducing decision fatigue, ensuring balanced nutrition, and fostering a sense of control, routine, and stability, this practice can significantly contribute to the mental wellness of individuals living with mental illness. If you or someone you know is struggling with mental health, consider incorporating meal planning as part of a holistic approach to self-care.
7 resources to make your health journey a little easier
I've been privileged enough this year to take a breather. Outside of my day job, I stepped away from some things in order to reduce the noise and to create time for some health and growth. I'm eating better, moving my body, and trying to learn how to sleep. I've been doing okay, and I'm down 10 pounds so far. My resting heart rate has improved, I'm often hitting nutrition targets, and I'm better managing stress.
Here are a few tools in my toolbox that I'm sharing in the hopes you might find them helpful, too.
Reduce 50 ounce tumbler : I have hydration goals of 100 ounces per day, and this tumbler helps me because I don’t have to keep track. I just fill it twice per day, and keep it next to me, sipping throughout the day. It keeps my water cold for a long time. I dig that it’s a stainless steel container which is easier for me to clean AND it passes the cup holder test. Some tips for success: fill it before bed and keep it on your nightstand, so it's the first thing you reach for after waking. I find the earlier in the day I start, the easier attaining my desired ounces. I also use 1/2 of a sugar-free liquid IV sleeve per 50 ounces. This helps me with salt intake, as the recommendation of my functional medicine provider :)
Brand Fitness YouTube channel : I’m also trying to attain more steps per day. I had Thyroidectomy right before the pandemic amped up, which led to years of sedentary lifestyle. I’m also perimenopausal, and a bit heat intolerant. I found this option as I was looking for an indoor walk. I LOVE this! The music she chooses is fun, and she allows the music-focus, and so her prompts are typically hand signals. The workouts are categorized by step-counts to help with planning (or catching up, as in my case!).
The Hogwarts YouTube virtual walking trail : This ~ 40 minute walk is another tool to distract if you’re seeking a way to get in your steps. It’s actually stroll-paced, and quite relaxing. I’d recommend this for treadmill use. On my first watch I was a little awe-struck. Touring Hogwarts is really kinda awesome.
Libby app: This app allows you to download e- books from your local library for free; all you need to sign up is your library card number. I've been using it for years. You can also download audiobooks from your library, another great option for walks and workout accompaniment. On my husband's recommendation I'll be listening to Blood Meridian by Cormac McCarthy for this week.
The Plant Life Chose Us Program: I've been struggling with midlife weight can, and a ton of perimenopause symptoms for years. I created some space to get some support, and chose this program. As a health coach myself, I find the nutrition and coaching sound. I'm moving more and learning more about weight workouts. I feel great, and I'm learning more and more about plant-based protein, which aligns with my personal values. If you check them out, tell them I sent you -- I get a referral gift if you do. :)
My Fitness Pal : I've been using this for years, as well. While I use the paid version, there is a free option. I log all my food. As a home cook, I love that I can import recipes from the web. In addition, the app lets you scan the bar code of your foods to log it. I can track calories, macros, nutrients (like fiber!) and get a sense of my nutritional intake. I can share it with my medical providers as we work on my health goals, too.
Becoming - A Self Creation Group Program
Are you ready to embark on a journey to improve your mental and emotional health? Join our 12-week group coaching program, designed specifically for adults who are open to integrative practices, including the transformative power of theatre as a healing modality.
Program Benefits:
- Holistic Approach: Integrates mental, emotional, and physical health practices.
- Community Support: Build connections with like-minded individuals.
- Theatre as Therapy: Utilize creative expression to explore and heal.
- Personal Growth: Develop self-awareness and emotional resilience.
- Expert Guidance: Led by a certified holistic health coach and seasoned mental health professional (me!) with personalized attention.
Program Structure:
- Duration: 12 weeks
- Session Length: 90 minutes per week
- Group Size: Maximum of 8 participants
- 1:1 Coaching: Three 30-minute individual sessions with the coach
- All virtual (via zoom)
- Choose from Mondays 6:30p- 8p or Saturdays 8am-9:30am (all EST)
Weekly Topics:
- Introduction and Setting Intentions: Establish goals and create a safe, supportive environment.
- Understanding Mental and Emotional Health: Explore the connection between thoughts, emotions, and overall well-being.
- Mindfulness and Meditation: Learn techniques to stay present and manage stress.
- Emotional Awareness: Identify and understand your emotions and their impact.
- Expressive Arts Therapy: Use theatre exercises to explore and express emotions.
- Stress Management: Develop strategies to cope with and reduce stress.
- Building Resilience: Learn tools to bounce back from challenges.
- Healthy Relationships: Explore the importance of relationships and communication.
- Self-Compassion and Self-Care: Cultivate kindness towards yourself and develop self-care routines.
- Integrative Practices: Incorporate holistic approaches like theatre exercises , mindfulness , and nutrition.
- Empowerment and Goal Setting: Set actionable goals for continued personal growth.
- Reflection and Celebration: Reflect on your journey, celebrate progress, and plan for the future.
Recommended Cost:
- Program Fee: $500 per person
Join Us!
Spaces are limited to ensure a personalized experience. Secure your spot today and take the first step towards a healthier, happier you.
Transform your mental and emotional health with our supportive and dynamic group coaching program. We look forward to embarking on this journey with you!
I've been privileged enough this year to take a breather. Outside of my day job, I stepped away from some things in order to reduce the noise and to create time for some health and growth. I'm eating better, moving my body, and trying to learn how to sleep. I've been doing okay, and I'm down 10 pounds so far. My resting heart rate has improved, I'm often hitting nutrition targets, and I'm better managing stress.
Here are a few tools in my toolbox that I'm sharing in the hopes you might find them helpful, too.
Reduce 50 ounce tumbler : I have hydration goals of 100 ounces per day, and this tumbler helps me because I don’t have to keep track. I just fill it twice per day, and keep it next to me, sipping throughout the day. It keeps my water cold for a long time. I dig that it’s a stainless steel container which is easier for me to clean AND it passes the cup holder test. Some tips for success: fill it before bed and keep it on your nightstand, so it's the first thing you reach for after waking. I find the earlier in the day I start, the easier attaining my desired ounces. I also use 1/2 of a sugar-free liquid IV sleeve per 50 ounces. This helps me with salt intake, as the recommendation of my functional medicine provider :)
Brand Fitness YouTube channel : I’m also trying to attain more steps per day. I had Thyroidectomy right before the pandemic amped up, which led to years of sedentary lifestyle. I’m also perimenopausal, and a bit heat intolerant. I found this option as I was looking for an indoor walk. I LOVE this! The music she chooses is fun, and she allows the music-focus, and so her prompts are typically hand signals. The workouts are categorized by step-counts to help with planning (or catching up, as in my case!).
The Hogwarts YouTube virtual walking trail : This ~ 40 minute walk is another tool to distract if you’re seeking a way to get in your steps. It’s actually stroll-paced, and quite relaxing. I’d recommend this for treadmill use. On my first watch I was a little awe-struck. Touring Hogwarts is really kinda awesome.
Libby app: This app allows you to download e- books from your local library for free; all you need to sign up is your library card number. I've been using it for years. You can also download audiobooks from your library, another great option for walks and workout accompaniment. On my husband's recommendation I'll be listening to Blood Meridian by Cormac McCarthy for this week.
The Plant Life Chose Us Program: I've been struggling with midlife weight can, and a ton of perimenopause symptoms for years. I created some space to get some support, and chose this program. As a health coach myself, I find the nutrition and coaching sound. I'm moving more and learning more about weight workouts. I feel great, and I'm learning more and more about plant-based protein, which aligns with my personal values. If you check them out, tell them I sent you -- I get a referral gift if you do. :)
My Fitness Pal : I've been using this for years, as well. While I use the paid version, there is a free option. I log all my food. As a home cook, I love that I can import recipes from the web. In addition, the app lets you scan the bar code of your foods to log it. I can track calories, macros, nutrients (like fiber!) and get a sense of my nutritional intake. I can share it with my medical providers as we work on my health goals, too.
Becoming - A Self Creation Group Program
Are you ready to embark on a journey to improve your mental and emotional health? Join our 12-week group coaching program, designed specifically for adults who are open to integrative practices, including the transformative power of theatre as a healing modality.
Program Benefits:
- Holistic Approach: Integrates mental, emotional, and physical health practices.
- Community Support: Build connections with like-minded individuals.
- Theatre as Therapy: Utilize creative expression to explore and heal.
- Personal Growth: Develop self-awareness and emotional resilience.
- Expert Guidance: Led by a certified holistic health coach and seasoned mental health professional (me!) with personalized attention.
Program Structure:
- Duration: 12 weeks
- Session Length: 90 minutes per week
- Group Size: Maximum of 8 participants
- 1:1 Coaching: Three 30-minute individual sessions with the coach
- All virtual (via zoom)
- Choose from Mondays 6:30p- 8p or Saturdays 8am-9:30am (all EST)
Weekly Topics:
- Introduction and Setting Intentions: Establish goals and create a safe, supportive environment.
- Understanding Mental and Emotional Health: Explore the connection between thoughts, emotions, and overall well-being.
- Mindfulness and Meditation: Learn techniques to stay present and manage stress.
- Emotional Awareness: Identify and understand your emotions and their impact.
- Expressive Arts Therapy: Use theatre exercises to explore and express emotions.
- Stress Management: Develop strategies to cope with and reduce stress.
- Building Resilience: Learn tools to bounce back from challenges.
- Healthy Relationships: Explore the importance of relationships and communication.
- Self-Compassion and Self-Care: Cultivate kindness towards yourself and develop self-care routines.
- Integrative Practices: Incorporate holistic approaches like theatre exercises , mindfulness , and nutrition.
- Empowerment and Goal Setting: Set actionable goals for continued personal growth.
- Reflection and Celebration: Reflect on your journey, celebrate progress, and plan for the future.
Recommended Cost:
- Program Fee: $500 per person
Join Us!
Spaces are limited to ensure a personalized experience. Secure your spot today and take the first step towards a healthier, happier you.
Transform your mental and emotional health with our supportive and dynamic group coaching program. We look forward to embarking on this journey with you!