Chronic stress, and the cortisol that comes with it, stimulates your appetite, especially for fat and sugar, the classic “comfort” foods.
When we’re stressed, we tend to eat fewer whole foods, and emotional eating becomes more common. It’s worth noting that whole foods are associated with lower levels of depression, anxiety and stress, and that food sensitivities can actually manifest as anxiety and depression. So the cycle runs both ways.
The good news: meal planning and prep can be part of the solution.
Meal Planning + Prep
Set aside a couple of hours to choose your recipes for breakfast, lunch and dinner, go grocery shopping, and get a head start on meal prep. When your refrigerator is full of healthy foods that are ready to go, you’ll be much less tempted to reach for things that aren’t supporting your body and your goals. By prepping veggies, proteins and grains, you’ve got a head start to mix and match for salads, bowls and main dishes.
Vegetables
- Wash and cut some veggies ahead of time including celery, carrots, turnips, bell peppers, etc. and store them in the fridge a covered dish of water for a couple of days to keep them from drying out.
- Steam green beans, asparagus or broccoli to keep in the fridge for snacking. Dip in tahini, hummus or black bean dip.
- Set up a salad bar in your fridge.
- Blanch a big pot of greens – kale, Swiss chard, collard greens. Remove leaves from stems, tear or cut into pieces, place in boiling water for a minute or two until they wilt, and then transfer to a bowl of ice water to stop the cooking. Drain and store; they’ll keep for a few days in the fridge.
- Roast or grill a pan of veggies.
- In a time crunch? Buy pre-cut veggies or frozen, organic.
Proteins + Grains
- Batch cook grains like quinoa and brown rice.
- Pre-cook beans and lentils, or portion out canned.
- Hard boil eggs.
Breakfasts
- If mornings are rushed, make a double batch of chia pudding, oatmeal or overnight oats.
Sauces + Flavor Boosters
- Make one or two versatile sauces or dressings at the start of the week – a tahini dressing, a simple vinaigrette, a pesto. Having great flavor ready to go makes healthy food much more appealing and reduces decision fatigue.
Soups, Stews + the Freezer
- Make a pot of soup or stew – it will last a couple of meals. Better yet, double the recipe for soups, stews, curries and grain dishes and freeze individual portions. Future-you will be very grateful on a busy Wednesday night.
Practical Organization
- Store prepped ingredients in clear containers at eye level in the fridge so healthy options are the first thing you see when you open the door.
- Label prepped foods with the date so you know what to use first and reduce food waste.
- Plan one or two “flex meals” – leftovers or DIY meals – nights where you intentionally use up whatever is left in the fridge before the next shopping day. This reduces waste and keeps things creative.
- Keep a running grocery list throughout the week as you notice things running low, rather than trying to remember it all at once on shopping day.
Home Cooking + Reading Labels
- Home cooking gives you control over what’s in your food, including the quality of ingredients and the amount of fat and sugar.
- When you can’t cook from scratch, reading labels is your next best tool. A few things to look for: the first ingredient listed is the most prevalent, so it tells you a lot. Ask yourself, does this list foods or chemicals? And does it contain anything you’re trying to eliminate or avoid?
Do you love cooking, hate it, or fall somewhere in between? Whatever your relationship with the kitchen, small amounts of prep can make a real difference during the week, and that difference matters on the fertility journey.
If you’re curious about nutrition support on your fertility journey, book a free Fertility Support Session. On that call we’ll talk about what’s going on in your fertility journey and with your health and wellness, and whether we’re a good fit to work together. If not, no pressure – I’ll help you find the resources and support you need. You can schedule it here.