Food Prep Done The Right Way
One secret that is vital to every physical transformation program is simplicity! This rule holds true especially for the nutritional aspect. Thinking less. Fewer decisions to make and building your surroundings in a way, so that they work in your favor!
For most of us, if healthy food is around and available...we'll eat it! Problem is, the same usually goes for "not so healthy" food as well! So, put simply, if you can create a trusted system that makes healthy food convenient, you won't have to decide to eat well...you'll just do it!
What follows is a short list of food related "rituals" that can help you with freeing up time to prepare some healthy food so that it's ready, available and convenient when needed!
1. "The Sunday Ritual"
Obviously this tactic is not limited to Sunday only, choose whatever day works best for you.
The reason we recommend Sunday is that it's usually a day when people are free and can "reload" for the week to come! Whatever day fits this criteria for you, lock down at least 2-3 hours of prep-time...it'll pay off. Here are some boxes to check off for your "reload" day!
Figure out where any possible challenges might arise, making it difficult to choose the correct foods. Where might you need some special preparation in advance?
Put together a "general" menu for the next few days. It doesn't have to be anything in detail (macros/micros), just enough so you have an idea of whats going to be on your plate!
Write out a grocery list from the above menu and stickto it! This will enable you to be effective and efficient when heading to the store, also; you'll be less tempted to buy random (unhelpful) foods!
Once you're back home, start cooking and prepping. Prepare some lean protein by grilling or roasting several chicken breasts at once. Try a few "one pot meals" from The 150 Healthiest Slow Cooker Recipes on Earth, then divide into containers to freeze or refrigerate. Lastly, wash and chop veggies so you have healthy snacks on hand!
2. "The Daily Ritual"
With a daily ritual you can prep a few extra items to have on hand for later in the day. Prepping also makes for great left-overs as well!
Let say you enjoy having a veggies omelet in the morning, instead of just whisking 2-3 eggs, try throwing in 6-8. This way you'll only use a little bit (combined with the veggies you diced up on Sunday) and the rest you can store in the fridge for tomorrows breakfast.
Try taking a look at our post about Mason Jar Salads. This is a simple, healthy lunch that can be thrown together while cooking your morning meal, heck you could probably make 2 or 3! With the dressing in the bottom the greens won't get soggy and all you have to do is shake it up when you're ready to chow.
This is the most simple daily ritual, just cook extra portions when making dinner. Again is doesn't take a ton of time to prepare a few extra items! So, cook in bulk when possible...it'll pay off!
3. "Healthy Meal Service"
I believe in the saying, "Give a man a fish, and you feed him for a day. Teach a man to fish, and you feed him for a lifetime". However, nutrition is about 80-85% of losing weight and if it's something you can't get a handle on...GET OUTSIDE HELP!
Depending on what's in your wheel house, consider a healthy meal delivery service, even if it's only for a few tough meals throughout the day. These types of services are getting more popular and are perfect for individuals who are too busy or just flat out don't enjoy cooking. This might be a valid option once you've added up all the time and worry you spend on the nutritional aspect of getting fit!
Try Googling "healthy meal delivery" in your area. Or, swing by your local health food store - Whole Foods, Trader Joes, Earthfare, etc. Many of these grocery stores provided ready-made healthy meals such as; salad bars, preached veggies or individually portioned lean protein options.
Bottom-line...DO WHAT WILL WORK BEST FOR YOU! Mix and match the above options or only use a few, it's up to you. Life is busy and hard to predict, anticipate, plan and strategize. You'll be alright!