Second, map out a two-week menu. For example, the first Monday is spaghetti with salad and rolls, the first Tuesday dinner is stir-fried chicken with vegetables and a side of fruit, etc. It is okay to designate a night for dining out—for instance, the second Friday is pizza night. If you want to be more creative, you can have marinated chicken breast on the first Wednesday but cook up a double portion. Then freeze the leftovers and use them in a chicken and rice casserole for the second Tuesday. As appropriate, include other family members in creating the two-week menu. Once the rotation is set, a standard grocery list can be generated. Then when you go shopping, you will know exactly what to buy, with the exception of stables that you need to restock. If you are fortunate enough to have a teenager, they should be able to take care of the shopping.

Third, be prepared for backsliding. You may go “great guns” for awhile and then one night you just don’t feel like cooking. Or the thought of what is on the menu just doesn’t “strike your fancy.” As long as it is the exception and not the rule, give yourself a break. Also realize that there will be times of crisis in your life that may necessitate breaking your meal routine for a period of time. The last thing that you want during a turbulent time is add anxiety by feeling that you can’t depart from the schedule. If for a week or more you decide that your meals will consist of whatever you can get your hands on, then so be it. After the emergency has passed, resume your meal routine.

If the thought of planning and implementing healthier meals is still overwhelming, put the new plan into place over a period of time—it doesn’t have to start tomorrow. Maybe it takes two weeks to identify your meal inhibitors, two more weeks to formulate the rotating menu, and one additional week to produce the grocery list. That is fine! As long as you are making progress, you are on track.