“There are no secrets to success. It is the result of preparation, hard work, and learning from failure.” – Colin Powell

Do you find yourself having trouble planning meals from day to day? Do you ever scramble at the last minute to get food, only to grab something that isn’t optimally nutritious just for the convenience of it?

Planning and execution are essential to success. How can you plan your meals to eat what it is that will fuel you and keep you in alignment with your health, fitness, and wellness goals?

Here are some simple meal prep tips to help you get and stay on track throughout your week!

  • Plan ahead: Try to at least have enough food for 3 days at a time to take out the guess work. Taking 2 hours on a Sunday to prepare will save you several hours throughout the week! Throw on a good music station or motivational talk to jam it out and feel inspired. Make it a fun, enjoyable experience!
  • Roast a whole chicken: This gives you tons of meat to work with throughout the week! Get creative with it; Make chicken salad, chicken tacos, or mix it in with gluten free light soy sauce, veggies and quinoa for stir fry. The possibilities are endless! I am also a huge fan of getting a big package of chicken breasts and slow-cooking them overnight for easy prep. Mix in a low-fat, low-sodium vinaigrette or marinade of your choice for good flavor!
  • Add a mix of your favorite veggies (i.e.: kale, peppers, cabbage, radish and spices) into several mason jars or Tupperware for the week. Throw it on the skillet for a fresh sauté or squeeze a lemon and make it a salad!
  • Bake a handful of sweet potatoes!
  • Grill a bunch of veggies: Nothing is better than some fire grilled asparagus or zucchini! Pick your favorites and flavor it up with spices like cumin, red pepper, or basil.
  • Keep a favorite protein bar on hand in your bag or in your car so that you are not forced to eat something you don’t want to just because you don’t have anything else on hand.
  • If a friend or relative invites you to a dinner, event, festival, etc., where there will be food that does not support your goals, here are a few helpful solutions:
    1. Don’t go hungry! In other words, eat the foods and meals you have pre-planned to eat and go to the event satiated.
    2. Consider explaining to them your journey and the lifestyle changes you are making. More often than not, the friend or relative will be supportive.
    3. If all else fails, remember the 80/20 rule. Eat nutritionally well 80% of the time.

This gets you started! Want to explore more ways that meal planning and prepping can work for you specifically, with your life variables, goals, and schedule? Reach out to me and let’s talk! 🙂


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