You Don't Need a Meal Plan: Here's Why

One of the most common requests I get has to be: ‘I need you to make me a meal plan’. I want to enlighten you as to why this type of thinking can be problematic to solving your nutrition issues.

Disclaimer: For some people, you'll find that a meal plan does in fact work for them. Key words in the previous line: for them. A meal plan can be a great tool to achieving certain nutrition goals because it can help you to plan your groceries, budget, learn how to structure meals and create overall balance and variety. But meal plans in isolation won't necessarily work for everyone. Here are some reasons why following a meal plan in isolation might not be the best option for you:

(When I say a meal plan in isolation, what I mean is just receiving a meal plan and then going home trying to follow it without any support, education etc.)

1. It's too rigid

At best, meal plans are often unable to account for day to day changes such as increased demands from school/work, unexpected life events, parties or gatherings (pre-COVID, of course) or just not having the energy or desire to cook a meal or wanting something different on that day. Meal plans don't know when you're sick, on your menstrual cycle, feeling low in energy and just need an extra boost. This might make you feel like you have low adherence, when in fact, what you’re doing just isn't flexible enough. At its worst, meal plans can lead to feelings of failure and hopelessness in the pursuit of health which may lead to disordered eating or eating disorders.

“At its worst, meal plans can lead to feelings of failure and hopelessness in the pursuit of health which may lead to disordered eating or eating disorders.”

2. Your requirements are not the same everyday

Meal plans are usually constructed by estimating your total intake for the day using a series of calculations and incorporating factors such as your age, gender, weight, height and physical activity levels. I’ll just mention a few problems here:

• What is a healthy weight? What about distribution of fat? What about muscle versus fat? A lot of discretion is needed here plus the results from these calculations are only an estimate

• It does not take into account hormonal changes that occur with females' menstrual cycle – hello carb cravings :)

• Some days you might be more or less active than others and your body might need more or less energy depending on those fluctuations

3. (Trigger warning) It can be damaging for your mental and emotional relationship with food

Structured eating rules in the form of a meal plan might be particularly dangerous for some of us as not succeeding at following the meal plan can push us deeper into chronic dieting. It can make us feel hopeless with our relationship with food, that we're a failure and will never be able to be healthy when in fact; this is just the incorrect approach.

When a meal plan might be a viable option for you to explore:

1. If you would like to plan out your grocery lists for the week or month

2. If you aren't suffering from any eating disorders that would be negatively impacted by you following a meal plan

3. If you would like a guide to assist with preparation for the week and it will help take the load off you (I call these meal guides instead of plans)

I think that too often, meal plans are viewed as the answer to nutrition problems when in reality – it’s not that simple or easy. Meal plans are kind of the equivalent to a textbook or work manual for your studies or workplace. Without any guidance, extra training, practical implementation, skill development – you most likely won’t be able to sustain the principles behind it. A meal plan can be part of your journey to a healthier you, but it’s not everything you need.

Please note that I do not speak for any dietitian but myself and that my opinions are just that, mine. Everyone has their own approach and what works for someone else, might not necessarily work for you – and that's okay. We all have a different health journey because we are inherently different in almost every aspect – so it only makes sense that there will be no blueprint. However, there are strategies you can adopt to ensure that you're making the best decision for you and whether or not that includes a meal plan is up to you and your practitioner to decide.

Contact me if you need help finding the best approach that is inclusive of any medical conditions, health concerns and/or nutrition goals you may have.