I am not the most organized person. I try very, very hard. I make lists, try new software, set alarms, set rewards, everything. Nothing works. I’m off within a few days. So meal planning and I… well, we don’t really get along.

There’s the one school of thought that says you ought to plan out your meals so you know that you’re getting enough protein/carbs/fat and enough calories. Start with how much protein you need, divide it by the number of meals per day, do more math, and magically arrive at 5-6 fully-packed meals with the correct calories per meal per day.

(I know, I know, the math really isn’t that difficult, but if there’s any way to avoid excess math, I’ll take it.)

So instead of the proactive plan-ahead strategy, I take a reactive approach. Definitely more of an “I shouldn’t have eaten that” plan. But if I told you that you had to plan ahead, I’d be a hypocrite. Also, most of the time I try to plan beforehand, I find that I’m out of half my ingredients when I get in the kitchen. So, the Lazy Reactive Guide to Meal Planning:

1. Track What You Ate

Instead of planning what I’m going to eat, I track what I already ate. I can see any trends in my eating and adjust for them. For example, a while ago I noticed that my weekend eating was horrible (as in, under 1000 calories horrible) even though I *thought* I was eating enough. I also noticed at one point that I was getting far more carbs than I wanted and not enough fat, so I made it a point to increase protein, decrease carbs, and increase fat.

When I notice these trends, I make a mental note: Increase chicken by 1 oz. Only half a bagel. Somehow, I remember them. But if it helps, you can also write down your menu notes.

2. Start with Protein

Every meal starts with a good protein base. Because I’ve tracked the same foods multiple times, I know my serving sizes of chicken, tuna, and protein powder–and I’ve learned the advantages of weighing out food. What I think “looks like” 4 oz of chicken is usually closer to 10 oz! Eyeballing… not so good for me.

After the protein is established, I pick a carb: green beans, couscous, rice, fruit, vegetables. (I know, green beans are a veggie, but I eat them so often, they get their own entry.) With pasta and grains, you should measure them out; they trick you by being so small, but really they can pack a lot of carbs in there.

Finally, I check that I’ve got a good fat. Kalamata olives, cashews, peanut butter. Nuts are also protein, but I’ll have a little of them and count them as a fat.

3. Learn Meal Combinations

As I track my food, I learn that X+Y+Z makes a good complete meal. So I’ll make it again and again because it’s easy to remember and I already know it works. Yes, this means I eat the same meals over and over, but I’ve found that a few “variety” meals a week will keep my taste buds entertained. Changing up the spice combination in a staple dish can also make it seem like new.

And the point is…

The point is that it’s good to know what you’re eating, whether you plan your meals or simply track what you eat. If you’re eating too much or too little, you won’t reach whatever health and fitness goals you have. If you aren’t eating enough protein and fat, you won’t get there either. (I deliberately leave carbs out because it’s hard to not get carbs. Most people eat too many.)

Obsessing about calories and macronutrient ratios is just as unhealthy as ignoring them. We need a happy balance between eating our food, tracking our food, and being controlled by our food.