As with most things in life poor preparation leads to poor performance. Most people make poor food choices simply because they aren’t prepared. If you want to be consistent with your healthy eating then you have to be prepared.
This doesn’t mean sacrificing 3 hours on a Sunday to fill up countless Tupperware tubs to cover every meal for the week ahead. It simply means thinking about it.
The process starts when you’re filling up your shopping trolley. Think of your trolley as your plate; Fill half the trolley with low starchy carbs (Vegetables, salad etc), a quarter with starchy carbs (Brown rice, oats, sweet potatoes etc) and a quarter with protein (chicken, turkey, tofu etc). Avoid the processed, sugary foods like ready meals, crisps, cakes and chocolate.
If you don’t buy it, it won’t make it to your cupboard, if it’s not in the cupboard it won’t make it onto your plate and therefore your stomach.
Think about the week ahead; alternate your proteins between meat, fish, pulses and eggs for example. Try to focus on more lean white meat than red meat. Choose more chicken and turkey over beef, pork or lamb.
Separate chicken breasts, salmon fillets, beef mince etc into the correct sized portions and put in separate bags so that you don’t end up cooking too much and overeating.
The freezer is your friend, simply put all your meat in there choose what you want the following day and lift it out the night before so that it is suitably defrosted.
Think about healthy snacks; nuts (unsalted of course), boiled eggs, lean meat, fruit etc:
- Ensure your fruit bowl is always full with easy to grab on-the-go items like apples and bananas
- Boil up 7 eggs and leave in the fridge for up to a week. You can have one a day then
- Cook up some chicken breasts and store in a sealed tub in the fridge for up to 4 days. These can be used alongside rice or veg for lunch or dinner
- Keep a tub filled with mixed nuts handy so you can simply grab a handful to keep you going til meal time
- Tins of mackerel fillets are great to have as ‘back up’ either for lunch, dinner or even a snack
Stock the cupboards, fridge and freezer with enough supplies for atleast a week then just think ahead…
Decide which meal of the week is going to be your treat meal so you have a reward to work towards ie. curry and drinks on friday.
As my cub scout days taught me… “Be prepared” it is a fast track to progress.