What My Mom’s Thanksgiving Menu Taught Me About Meal Planning for the Week
And, how her neighbors reminded me you don't have to cook everything you eat!
Every Thanksgiving, my mom works her magic in the kitchen. Her planning is impeccable, from the turkey to the sides, desserts, and even the plates she prepares for neighbors. This year was no exception, and as I watched our neighbors collect their meals with gratitude, I realized something profound: my mom’s process isn’t just about Thanksgiving—it’s a masterclass in meal planning for the week.
As healthcare providers, teaching clients how to plan their meals effectively is one of the most impactful ways to improve their health and wellness. But meal planning doesn’t mean hours in the kitchen every Sunday or following rigid schedules. Like my mom’s neighbors knew where their Thanksgiving meals came from, we can guide clients to plan meals that fit their needs, resources, and lifestyles.
Here’s how my mom’s Thanksgiving taught me to rethink meal planning—and how you can use these insights to support your clients.
Meal Planning is About More Than Cooking
While we’re not cooking Thanksgiving feasts weekly (because who has time for that?), planning is key. The goal is to help clients know what they will eat and where it’s coming from. That’s why I believe that effective meal planning starts with three critical steps:
Step 1: Assess the Client’s Unique Needs
Every client is different, and their meal plans should reflect that. Consider:
Lifestyle: Does your client have time to cook? If not, recommend meal delivery services or simple options for eating out. For example, one of my past clients, Shaniqua, had a busy meeting schedule. When we worked together, she mapped out her week, factoring in restaurants for her lunches and dinners.
Health Goals: Are they managing a chronic condition? For Shaniqua, reducing back pain was a priority. That meant that I steered her away from restrictive diets and toward gentle movement to assist with alleviating back pain.
Preferences: Food should be enjoyable. Suggest resources like food blogs or apps to help them discover recipes they’ll love. My favorite food blogs are Heal Me Delicious, Meatified, and The Castaway Kitchen!
By aligning meal planning with their life, clients are likelier to stick with it.
Step 2: Identify Challenges
Barriers to meal planning are real, and addressing them upfront makes success achievable.
Time Constraints: Another past client, Veronica, worked long hours and had a long commute. Together, we brainstormed quick, nutritious 30-minute meals she could prepare for her family.
Budget: Meal planning doesn’t have to mean expensive ingredients. Veronica worked at a grocery store, so we prioritized budget-friendly options she could access conveniently.
Food Access: For clients in food deserts or with limited availability, emphasize staples they can find locally or programs that support access to nutritious food.
When we plan for the obstacles, we equip clients with the skills to overcome them.
Step 3: Build a Flexible, Practical Plan
The best meal plans are adaptable and sustainable. Here’s how to make it happen:
Start Small: Encourage clients to plan just 2–3 meals a week initially. Too much at once can be overwhelming.
Focus on Key Meals: I work outside the home three days a week and plan dinners for those days. On Monday and Friday, I’m home, so I plan all meals for those days. By repeating meals throughout the week, I keep planning simple and effective.
Teach Skills: Meal planning isn’t just about what’s on the menu—it’s about teaching clients how to organize their week, adapt to changes, and make it work for them long-term.
This approach builds confidence and independence, ensuring clients don’t rely solely on you—or pricey meal planning services—for their health needs.
Meal Planning for Equity and Access
For many Black women, systemic barriers make healthy eating challenging. We create a ripple effect of health equity by equipping healthcare providers with strategies to tailor meal plans to each client. When you help your clients plan their meals with intention and flexibility, you’re doing more than filling their plates but improving their quality of life.
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