HELLO.
In case we haven’t met before, I’m Suzy Blanchard!
I help midlife women gain energy, burn belly fat,
and age strong.
I have 35 years of strength training experience
from different personal trainers, gyms, groups, and
programs, and I have trained midlife women for
the last 7 years.
I am passionate about empowering women like
you to live abundantly and age unapologetically by
getting strong, fit, energized, and thrive joyfully
through your midlife and beyond.
Let’s face it, life’s busy. Between work, family, and
social commitments, finding time to cook healthy
meals can feel like a major challenge. I know
firsthand that it’s possible to prioritize your health
without sacrificing your sanity. That’s why I created
this guide: to help you streamline your meal
planning and prepping, so you can enjoy delicious,
nutritious meals without spending hours in the
kitchen.
Together, we’ll break down the basics of meal
planning and prepping, offering practical tips and
strategies to help you make the most of your time.
Whether you’re a seasoned pro or a complete
beginner, this guide will empower you to take
control of your nutrition and crush your health
goals.
Suzy
The Definition
of Meal Planning
& Prepping
Meal planning is all about knowing what you'll eat, while meal prepping is
about getting it ready ahead of time.
By investing a little effort each week, you can save time, reduce stress, and
ensure you're always fueled for success.
@joyfullyaged 2024 | all rights reserved
SUZY BLANCHARD | @JOYFULLYAGED
The Benefits
of Meal Planning
& Prepping
SAVES TIME
Meal planning eliminates the daily stress of deciding what to
eat. Pre-prepared ingredients or meals can be quickly
assembled, saving valuable time. A well-planned shopping list
also minimizes time spent at the grocery store.
SAVES MONEY
By planning your meals, you'll only buy what you need,
reducing food waste. A focused shopping list prevents impulse
purchases. Additionally, meal planning can help you choose
more affordable, nutritious meal options.
REDUCES STRESS
Knowing what to eat can reduce stress and anxiety. Pre-
prepared meals can alleviate the stress of cooking after a long
day. Eating healthy, home-cooked meals can boost your mood
and overall well-being.
IMPROVES HEALTH
Meal planning ensures a balanced intake of nutrients. Pre-
portioned meals help maintain healthy portion sizes. By
preparing meals at home, you can limit consumption of
processed foods and opt for healthier, whole-food options.
SUZY BLANCHARD | @JOYFULLYAGED
The Roadmap
to Meal Planning
& Prepping
ASSESS LIFESTYLE
1 Consider your work schedule, family commitments, and dietary
preferences. This will help you determine how much time you
can realistically dedicate and how many meals you can prep in
advance.
SET GOALS
2 Are you looking to lose weight, gain muscle, or simply eat
healthier? Consider any dietary restrictions, allergies, or
preferences like vegetarianism, veganism, or gluten-free to
help you help you create a personalized meal plan.
FIND INSPIRATIONS
3 Select recipes that align with your dietary preferences, time
constraints, and ingredients you have on hand. Consider a mix
of easy-to-prepare meals and more complex dishes for special
occasions.
PLAN MEALS
4 Create a weekly meal plan based on your chosen recipes,
outlining what you'll eat for breakfast, lunch, and dinner. This
will help you visualize your meals and avoid impulsive food
choices.
SUZY BLANCHARD | @JOYFULLYAGED
LIST GROCERIES
5 Based on your meal plan, make a detailed grocery list of all the
ingredients you will need. Check your pantry and fridge to see
what items you already have. Organize your list by food
categories to make shopping more efficient.
SHOP & PREP
6 Stick to your grocery list and avoid impulse buys. Consider
buying in bulk for frequently used items to save money. Wash,
chop, and portion vegetables, cook grains, and marinate
proteins as needed.
BATCH COOK
7 Consider batch cooking certain recipes or components.
Prepare large quantities of staple ingredients such as grains,
3 proteins, or sauces that can be used for multiple meals. This
simplifies meal assembly later on.
PORTION & STORE
8 After cooking, portion your meals into individual, airtight
containers. This makes it easy to grab a meal and go when
4 you're on the move. Use containers that are microwave-safe
and stackable for easy storage in the fridge or freezer.
SUZY BLANCHARD | @JOYFULLYAGED
6
LABEL & DATE
9 To stay organized, label each airtight & leak proof container
with the meal name and date of preparation. This ensures you
use meals in the correct order and reduces potential food
waste.
SNACKS & EXTRAS
10 Include snacks and extras in your meal planning and prepping.
Cut up fruits and vegetables for quick and healthy snacking.
Prepare trail mix, energy balls, or homemade granola bars to
have on hand to avoid nutrient poor options.
STICK TO SCHEDULE
11 Establish a regular day and time for meal planning and
prepping. Consistency is key to making it a sustainable habit.
3 Set aside a few hours each week to plan, shop, and prep for the
upcoming days.
PIVOT AS NECESSARY
12 Don't be afraid to adjust your meal plan as needed. Swap meals
around, repurpose ingredients, or have backup options for
4 those days when things don't go as planned. Keep track of
what works and what doesn't.
SUZY BLANCHARD | @JOYFULLYAGED
My Hacks & Tips
to Meal Planning
& Prepping
PREP SUNDAYS
1 I like to prep & batch cook all my ingredients such as protein,
vegetables, multi grains, and fruit on Sundays. It sets the tone
for the entire week & help me avoid making nutrient poor
choices.
DOUBLE UP
2 When I do assemble protein, vegetables, and multi grain for a
quick, stir fry meal during the week, I double up on the portions
so I can have it for lunch AND dinner if necessary or as leftovers
for the next day.
RIGHT EQUIPMENT
3 I love saving time & effort by using the right equipment such as
instant pot, crockpot, sheet pan, and stir fry pan to batch cook,
then store in glass containers that can easily go from freezer to
the microwave or toaster oven to heat up.
PREMADE HELP
4 To save even more time, I’ll get pre-cut vegetables & fruits
(frozen, canned, or cooked), pre-marinated meats, or oven-
ready meals. You can get a rotisserie chicken from Costco and
frozen broccoli, portioned it out into containers & call it a day.
SUZY BLANCHARD | @JOYFULLYAGED
Shopping List
to Meal Planning
& Prepping
This is a list of what I eat and available in
my area. You may have different varieties
available in your area.
ANIMAL PROTEIN
Chicken Breasts Turkey Sausage Trout
Chicken Thighs Ground Turkey Tuna
Chicken Sausage Turkey Crab Legs
Ground Chicken Pork Tenderloin Crab
Bone Broth Salmon Crayfish
Eggs Shrimp Lobster
Egg Whites Cod Octopus
Bison Oysters Squid
Ground Beef Mussels Scallops
Steak Halibut
PLANT PROTEIN
Soy Milk Hummus Chickpeas
Oat Milk Legumes Split Peas
Almond Milk Black Beans Tempeh
Mung Bean Milk White Beans Tofu
Black Bean Milk Kidney Beans Vegan Powder
Red Bean Milk Lentils
DAIRY
Cow Milk Greek Yogurt Whey Powder
Cottage Cheese Cheese
SUZY BLANCHARD | @JOYFULLYAGED
VEGETABLES
Cucumber Onions Bok Choy
Zucchini Garlic Bean Sprouts
Eggplant Spinach Brussels Sprouts
Bell Peppers Kale Lettuce
Carrots Swiss Chard Broccoli
Artichoke Green Beans Cauliflower
Celery Taro Root Squash
Potatoes Asparagus Cabbage
Sweet Potato Mushrooms
FRUIT
Apples Peaches Cherries
Oranges Nectarine Blackberries
Grapefruit Strawberries Cantaloupe
Pomegranates Mango Guava
Bananas Pineapple Lemons
Watermelon Kiwi Limes
Melon Raspberries Papaya
Pears Blueberries Plums
Grapes
SUZY BLANCHARD | @JOYFULLYAGED
WHOLE FATS
Avocado Walnuts Whole Fat Milk
Almonds Pumpkin Seeds Olive Oil
Hazelnuts Sunflower Seeds Avocado Oil
Peanuts Chia Seeds Butter
Peanut Butter Flax Seeds Coconut Oil
Macadamia nuts Seed Butter Ghee
Cashews Whole Fat Other unprocessed
Olives Cheese nut butters
WHOLE GRAINS
Amaranth Oats Barley
Buckwheat Brown rice Wild Rice
Millet Quinoa Black Rice
SUZY BLANCHARD | @JOYFULLYAGED
SHORTCUTS
to Meal Planning
& Prepping
Save even more time in your meal
prepping with these shortcuts.
PROTEIN SHORTCUTS SIDES SHORTCUTS
Deli meat: Boars Head Frozen microwavable rice or
Tuna or chicken - canned or quinoa
packets Veggie steamers
Precooked frozen meats Precut sweet potatoes
Frozen egg cups from Costco (Pictsweet Farms roasting
BBQ ribs or cooked chicken veggies are my fav)
from the deli like a Rotisserie Taylor Farms stir fry kit
chicken Taylor Farms salad kits
Kevin’s pre-made meats Birds eye power blend veggie
Egg whites in a carton packs
Marinated pork tenderloin
Shrimp cocktail MEAL SHORTCUTS
Smoked Salmon
Thai chicken packets from Costco meal kits
Costco Trader Joes frozen meals
Roasted edamame Healthy Choice power bowls
Protein powder from Legion Roast & veggies from the
Protein bar from Built meat department
SUZY BLANCHARD | @JOYFULLYAGED
Meal Planner FROM: / / TO: / /
BREAKFAST LUNCH DINNER SNACKS
MON
TUE
WED
THU
FRI
SAT
SUN
SUZY BLANCHARD | @JOYFULLYAGED
GROCERY SHOPPING LIST
VEGETABLE FRUIT
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ANIMAL PROTEIN PLANT PROTEIN
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WHOLE GRAIN DAIRY & FAT
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SUZY BLANCHARD | @JOYFULLYAGED
Thank you for all your
support & I hope you truly
found this guide helpful.
