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Welcome to Section 4 
Mindful Meal Planning

By now you may be finding it easier to continue your routine. Or, you may feel greater urges to just let go and overindulge. This makes it more important than ever to keep going with a structured approach. The next topic is Mindful Meal Planning and will help you plan better to manage your eating journey. In this section you’ll find personalized guidance on planning balanced holiday menus, emphasizing nutritious ingredients and mindful preparation.

You'll find several different practices, informational areas, and tips on today's topic, and you can try them at your own pace. Read through the various areas, find the components that best suit you, and commit to follow them for the next day or two before moving on to the next section. 

Food Photography

Conscious choices

Mindful meal planning is a thoughtful and intentional approach to nourishing your body and promoting overall well-being. It involves conscious choices about the foods you select, the portion sizes you serve, and the timing of your meals. To start, assess your nutritional needs, preferences, and dietary goals. Consider the variety of foods, such as fruits, vegetables, lean proteins, and whole grains, that can offer a balanced and nourishing diet.

Find enjoyment in cooking

Mindful meal planning also extends to the way you prepare and enjoy your food. Prioritize fresh and minimally processed ingredients, and take time to engage all your senses during meal preparation. Cooking can be a meditative and enjoyable activity that connects you to the present moment. When you sit down to eat, savor each bite, pay attention to the flavors, and eat slowly, allowing your body to signal when you're full. In doing so, mindful meal planning fosters a harmonious relationship with food, encourages better digestion, and enhances your overall experience of nourishment.

Healthy Cooking
Enjoying Lunch

Easy Tips!

  • Nutritional Assessment: Begin by assessing your nutritional needs and goals to create a balanced and health-conscious meal plan.

  • Whole Foods: Prioritize whole, minimally processed ingredients in your meal planning to ensure optimal nutrition.

  • Variety: Plan for a variety of food groups, including fruits, vegetables, lean proteins, whole grains, and healthy fats.

  • Sensory Engagement: Engage all your senses during meal preparation and savor each bite for a more mindful eating experience.

  • Slow Eating: Eat slowly, paying attention to the flavors and textures of your food, and stop when you're satisfied to prevent overeating.

A Special Recipe!

Please enjoy this special healthy holiday recipe, courtesy of Michelle Rosen Heyman of Healthy 365. For more information or recipes email her at

Writing a Diary

Journal Prompts

  • Grab your journal and a pen, reflect on the following topic, then spend ten minutes writing out your thoughts and ideas. 

  • "What are your current eating habits and how do they align with your well-being goals? Reflect on how mindful meal planning can help you make more conscious and nutritious food choices, and outline a meal plan that prioritizes balance and nourishment."

Further Reading

“Identify your weekly schedule first, then decide if you have time to do more intense prep.”: Mindful Meal Planning That Will Help You Reduce Kitchen Waste - The Good Trade

Healthy Cooking
Writing on the Board


Mindful meal planning is essential for maintaining a balanced and health-conscious diet. Here are several tips to help you plan your meals mindfully. Find a friend, partner, roommate or buddy and have a conversation about your nutrition goals. Find areas where you share goals in common, and set a challenge with each other to each stick to your goals every day.


You've made it through the fourth section of mindful eating during the holidays! You're on your way to a healthier lifestyle while still enjoying every moment of this festive season.

It's time for your self-check-in. Please share your thoughts before moving on to the next section of the program with the button below. 


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