When it comes to helping your clients reach their fitness goals, the right food choices are half the battle. But let’s face it—clients can sometimes resist change. We get it, the learning curve on changing eating habits can be steep. So, let’s break down the steps on how to create a meal plan that’s fast, easy, and efficient to help your clients build lasting lifestyle habits!
How to Make an Effective Meal Plan for Clients
As a trainer, you know that nutrition is the secret sauce to your clients’ success (and a whole lot more than simply deciding what to eat). Meal planning is about creating a roadmap that makes healthy eating easy! Because, when clients have a plan, they’re way more likely stick to their fitness goals and routines. Plus, they get the added bonus of saving money, seeing faster results, and feeling more energized.
Check Out: The 5 Key Elements of Good Nutrition Coaching
Best of all, it takes the stress out of figuring out what’s for dinner. It’s a win-win all around. With that in mind, here’s how to create a weekly meal plan for clients in 8 easy steps.
Step #1: Review your client’s schedule
The first step in creating a customized meal plan (that actually works) is to take a good look at your client’s weekly schedule. For example, are there days that are totally packed with activities? Are there chunks of downtime? Knowing what the week looks like ahead of time, helps them figure out when they’ll cook, prep, eat, and dine out that week. Eating out while sticking to a meal plan is easier when clients can prep ahead of time. So, encourage them to peek at the restaurant menu ahead of time so they can find something that fits their healthy eating goals, macros etc. This will help them feel more successful in their healthy lifestyle habits.
Ask clients to block out specific times for meal prep on their calendar. This might seem overwhelming at first, but remind them it’s all about setting themselves up for long-term success. Help you clients get in the mindset of treating meal prep like a can’t-miss appointment. Think of it like this: Sunday afternoons could be dedicated to prepping for the first half of the week. It might feel like a chore for them in the beginning, but it’ll pay off when they’re not scrambling for dinner every night!
Step #2: Choose recipes
Next, it’s time to dive into the recipe treasure hunt. This is perhaps the most fun part, where you get to help guide your clients to pick recipes that align with their goals and taste.
Variety is key—so encourage them to mix up proteins, veggies, and whole grains. Also encourage them to balance their meals with macronutrients (proteins, fats, and carbs) and include plenty of colorful vegetables.
We know we’re biased, but the ABC Trainerize Smart Meal Planner is the perfect tool for discovering new recipes and keeping their meal plans fresh and fun.
Our Smart Meal Planner suggests recipes that fit into your clients’ nutrition goals and even generates a shopping list. What’s not to love about a tool that makes it easier for clients to stay organized and excited about their meal planning?
Check Out: TRAINERIZE UPDATE | Savor the New: Recipes to Inspire and Get Cooking
Step #3: Encourage clients to check what they have
Before making a grocery list and hitting the store, have your clients check what they already have in their kitchen. A quick look in the pantry, fridge, and freezer helps avoid buying duplicates and allows them to use up what they’ve got. Plus, it’s a sneaky way to save some cash!
Encourage clients to keep a running inventory of pantry staples like grains, canned goods, and spices. Keeping this list updated can save time, simplify shopping, and keep food waste at bay. It’s like a little cheat sheet for a more organized kitchen!
Step #4: Look for weekly recipes with similar ingredients
We know this might seem like an extra step, but it’s definitely worth it when it comes to reducing food waste and sticking to a budget! Suggest your clients choose recipes with overlapping ingredients. It’s simpler than it sounds—like buying a big bag of spinach and using it in salads, smoothies, and stir-fries throughout the week. This approach not only keeps things budget-friendly but it also helps them make the most out of their grocery haul, saving them time and effort in the kitchen.
Show clients how to batch cook ingredients that can be used in multiple meals. For example, roasting a large batch of chicken breasts can provide tasty additions to salads, wraps, and stir-fries over several days. It’s a time-saver and a game-changer for keeping meal prep smooth and easy!
Step #5: Help clients plug recipes into their schedule
Next, it’s time to get organized! Help your clients slot their chosen recipes into their weekly schedule. Factor in prep time, cooking time, and any leftovers. By batch-cooking on quieter days, they can enjoy ready-to-eat meals on busier ones, making life much smoother and less stressful. Building this habit takes time, but once they get it, they won’t want to go back!
Encourage clients to use a meal planning app or a simple spreadsheet to visually map out their meals for the week. This way, they can see the whole plan at a glance, make adjustments as needed, and ensure they’re set up for a week of easy, delicious meals.
Step #6: Make your grocery list
With the meal plan set, it’s list-making time! Remind your clients to group items by category (produce, dairy, proteins, etc.) for a smoother shopping trip. A well-organized list means less time wandering the aisles and more time enjoying their meals. Plus, it helps them stay on budget by preventing impulse buys and ensuring they get everything they need in one go.
TZ Tip: By using the Grocery Shopping Lists feature in ABC Trainerize, trainers can simplify their clients’ grocery shopping experience and make it easier for them to stick to their nutritional goals.
Step #7: Set clients up for a successful shop
Armed with their list, it’s time for your clients to hit the store. Encourage them to stick to the list to avoid impulse buys and overspending, which helps keep their budget on track. Plus, exploring local markets can be a great way to find fresh and affordable options, making their meal plan even more cost-effective and delicious.
Check Out: Nutrition for Rehab and Injury Prevention
Pro Tip: Teach clients to shop the perimeter of the store, where fresh produce, meats, and dairy are usually located. This strategy helps them steer clear of processed foods in the center aisles, leading to healthier choices and more nutritious meals.
Step #8: Remind clients it’s all about eat and repeat
Meals planned, groceries bought—now it’s time to dig in! Encourage clients to reflect each week. What recipes did they love? What didn’t quite hit the mark? This way, they can tweak their plan as they go, making meal planning a flexible and dynamic part of their routine.
Suggest clients keep a meal planning journal to jot down what worked, what didn’t, and any new recipes they want to try. This ongoing feedback loop helps refine their meal planning skills over time.
How to Create a Meal Plan: Example Recipe
Here’s a simple meal plan to get your clients inspired!
Monday:
- Breakfast: Greek yogurt with honey and berries
- Lunch: Chicken Caesar salad
- Dinner: Spaghetti squash with marinara sauce and meatballs
Tuesday:
- Breakfast: Overnight oats with chia seeds and almond butter
- Lunch: Quinoa and black bean salad
- Dinner: Baked salmon with asparagus and sweet potatoes
Wednesday:
- Breakfast: Smoothie with spinach, banana, and protein powder
- Lunch: Turkey and avocado wrap
- Dinner: Stir-fried tofu with mixed vegetables and brown rice
…and so on. Mixing and matching meals keeps things fresh and exciting. SO, encourage your clients to play around and have fun!
What’s Next?
Meal planning doesn’t have to be a chore!
By following these steps, your clients will be well on their way to creating meal plans that work (and are easy to stick to). And with ABC Trainerize’s nutrition coaching features, you can help your clients stay on track, save time, and enjoy the process!
See for yourself by starting a free trial today…happy meal planning!
