While I started lifting weights as a freshman in high school (over 15 years ago!), it wasn’t until my senior year that I really started getting into the science of how to put together a workout routine, how to eat properly, etc.
So it makes sense that for my high school senior project, I put together a six week workout and diet plan – and tested it on myself It actually worked great (if I recall correctly I ended up putting on 6 or 7 pounds of muscle and adding about 25 pounds to my max bench press).
Putting myself through this regimented plan was the first time I experienced first-hand the power of nutrition and the impact it can have on your workout results. I made better progress in those six weeks than I had in the previous six months.
Another thing I learned during the project was that in order to closely follow the plan – and to get the best results – planning ahead was CRITICAL. If I didn’t pack food and bring it with me everywhere I went, there was just no way I would have hit my daily food targets.
This is a big obstacle a lot of folks seem to have with their meal planning. They have good intentions, bu they fail to plan ahead – and end up making bad choices. And ultimately don’t get the results they’re looking for. Today’s post is some compiled research on fat loss meal planning – and it focuses specifically on how to easily prepare meals in advance.
How To Easily Prepare Meals in Advance
- Meal preparation is in my opinion the most significant factor in preventing people from following a healthy diet. When it’s time to eat, most people are either too hungry or too tired to invest time and effort into preparing a truly healthy and nutritious meal. With a little planning, however, this is an excuse that you should never be justified in using again.
- The healthiest meals are those based on whole foods, but for many people, the time it takes to prepare this type of meal is both a problem and an inconvenience. Fortunately, even for the busiest people, meal preparation can be streamlined to the point of it being a minimal time commitment.
- Think of how easy it is to pack dinner leftovers for the next day’s lunch. When lunchtime arrives, there’s no thought or effort involved. You simply grab the meal you packed, heat it up if appropriate, and eat. It couldn’t be any easier. The key to simplifying the preparation of healthy meals is very similar in concept. In short, you intentionally prepare a bunch meals in advance.
- Granted this is off of a paleo blog so it’s directed towards that diet, they suggest you purchase your meat in large quantities and then add all of the seasonings you need and grill everything just shy of being done so when it’s reheated the day you eat it, it won’t be rubbery. Once it’s cooked, portion it into ziplock bags.
- With veggies, leave them raw and portion them out in the amount you will be eating or make a large salad and keep it in the fridge to eat throughout the week.
- This is also paleo, but the woman has a lot of advice and a very detailed grocery list and meal plan for the week.
Good idea of how to prepare a salad:
The base is a mix of romaine and baby spinach, with cucumber, red bell pepper, avocado, and carrot. Each morning, I’ll add whatever beans and nuts and meats and cheeses and saucy sauces to the mix, and stuff that salad into my largest Tupperware bowl to tag along with me to work. I’ll feel, at least momentarily, like a creative and inspired individual.
http://www.coreperformance.com/daily/nutrition/prep-once-eat-for-a-week-10-meals-for-50.html - This looks like it has a fairly healthy list of recipes for the week and includes a grocery list and how to prepare the meals.
http://www.bulkfreezercooking.com/ - This person provides a lot of recipes in specific categories, like chicken. Some of them look pretty healthy.
http://lifehacker.com/5329977/the-five+day-freeze-technique-makes-bulk-cooking-easy - Recommends that parents who are unable to set aside the time on the weekend necessary to cook in bulk ahead of time that for one week during the week, you just triple each meal you make and then freeze that so by the end of the week you have a large supply in your freezer.
To sum up, planning ahead is a critical – but often neglected – element in your meal planning success. The resources listed in this article provide some great ideas and solutions to the hassle of planning your meals ahead.
Keep working hard -
Forest Vance, Certified Fitness Nutrition Coach
PS - With the success of my recently released in-person nutrition coaching program, I’m putting together a “home study” course covering the same info, and it’ll be ready for release very soon. If you’re looking for help in the fat loss dieting/meal planning/etc. dept. in any way, you’ll want to at least check it out! Make sure get on my email newsletter list by dropping your name and best email into the box at the upper right of the page to get first news of when it’s available to the public.