As a Personal Trainer the most common complaint I hear is that it’s just too hard, “I don’t have time”.
I hear complaints how it takes so much effort to eat well and fit in exercise. To be honest, it does require effort. I’m not here to tell you it’s going to be easy but it shouldn’t have to be all consuming if you put a bit of time and effort into getting organised.
That means writing out a weekly meal plan just like you’ll normally do for the family, no different. Writing out a shopping list, like you normally would but the focus is on including more healthy unprocessed foods. And what makes a HUGE difference is spending a bit of time on your day off to get organised.
This morning I thought I’d do a bit of a test and see how long it took me to get organised. So I set the timer and got on my way preparing some basics for the coming week.
As you can see from the picture I just prepared some basics:
– Pre-cooked a couple of omelettes, will just re-heat and add some avocado (Breakfast) – Packaged up my Almonds
– Put some chicken breast on the George Forman grill and sliced it into my portion sizes, some to be frozen and some left in the fridge (lunch and snack option)
– Boiled Eggs (Snack or breakfast in a hurry)
– Made a Guacamole (snack option)
– Cut up Celery & Carrot Sticks (snacks)
– Roasted some Pumpkin and Capsicum
This all took me just over an hour and will save me heaps of time during the week and make it so much easier to stay on track.
For me Breakfast will either be: Omelette with Avocado or Smoothie with Protein, Almond Milk and Blueberries
Lunch: Chicken or Tuna Salad with roasted veggies, avocado & flaxseed oil.
Dinner: Chicken Stir-fry (might pre-make but normally only takes about 15 minutes to make especially if you throw in some frozen veggies). Steak and Steamed Veg (about 10-15 minutes to cook), Salmon & Veg or Salad, Chicken Salad, Roast with Veggies. Shepherds pie with Cauliflower mash (will do this one on either Friday or Sat night when I have a bit more time).
Snacks: Mixture of Nuts, Guacamole & veggie sticks, Nut Butter, Protein Shake & Almond Milk, Yoghurt & Blueberries (not having much sugar at the moment as on the 21 Day challenge so fruit is limited for the next 3 weeks), normally maybe a banana around training & a Quest or Slim Secrets Bar.
As you can see it’s simple but it WORKS FOR ME. I know my sister does a bit more preparation as she likes to cook and make up a variety of patties, pitta pizza breads and freezes them.
I like good clean simple food and I don’t like to cook so during the week it’s super simple.
I also have a 4 year old and he eats differently but his meals are quite easy as many are pre-cooked and in the freezer. He has a mixture of spaghetti Bolognese which we would normally make, have as a meal with veggies and freeze the rest in portions for him. Tuna Mornay, makes a big batch so I just freeze all for him. Chicken Schnitzel or Chicken with some pasta, rice, veggies or cut up salad pieces (takes about 5 minutes to prepare). Mince or Chicken Patties with rice, pasta and some kind of veggie! Sometimes a chicken curry with rice but again I normally make a big batch and freeze little containers. So I might make one new meal I can freeze each week to add to the collection. We can’t usually eat that early as we are still working so not practical to all sit down to the same meal. Again I say “DO WHAT WORKS FOR YOU”, there is no right or wrong.
If you have a larger family and do all sit down together and want to keep it simple you can try making a few modifications, example:
Spaghetti Bolognese – Have a small serving of the meat sauce and bulk it out with steamed veg (frozen is ok) and skip the pasta.
Meat & 3 Veg – Try and choose a leaner cut of meat or remove visible fat and stick to your portion size. Ditch the potatoes for more fibrous veggies!
Creamy Pasta dishes – Now this is the night you might want to stick to your own meal! If you want results this isn’t going to get them.
Curry – Again bulk out with veggies, stick to portion size and serve with cauliflower rice and extra veggies.
Pizza – Try making a homemade version with a small wholemeal pitta bread, grilled chicken, roast veggies and a sprinkle of cheese.
There are so many ways you can MAKE IT WORK but firstly you need to WANT TO CHANGE and realise it does take some effort.
I don’t believe in promoting quick fixes and if you truly want to improve the way you eat then you do need to invest some of your time to make it happen.
So go on, GET ORGANISED and set yourself up for an awesome week.