Failing to Plan is Planning to Fail
The hardest part about eating well isn’t necessarily about understanding which foods are “good” and which foods are “bad’. It’s not always about understanding protein, carbs, fat and when to eat each. The hardest part is CONSISTENCY. Sometimes good nutrition is less about the food and more about making sure the food is available when it’s time to eat.
-Precision Nutrition
Look, I know you have a job, commitments, and responsibilities. I know you have so many of these obligations that you barely have time for yourself and who wants to take the one hour they have to prepare meals?!
How do I know?
I am very good about doing this to myself on a regular basis!
But ask yourself, “how important is a commitment to myself”?
Hopefully, your answer is VERY important!
So, here are a few suggestions on planning and preparing for a healthy commitment to yourself…
Preparation Strategies (tips for saving time):
*Chop veggies only twice per week.
Chop half your weekly veggie purchase as soon as you get home from grocery shopping, and chip the rest when you’re done eating the first half, three or four days later.
*Add egg whites in with your whole eggs.
Eggs are a pretty common choice for most in the morning, but some stray away because they take more time to prepare. Rather than messing around with egg separation to get those egg whites, simply just pick up a few egg white cartons to mix in with one whole egg, and BAM! protein galore with little preparation.
*Pre-cook your protein.
Prepare a big batch of chicken breasts, turkey sausage, burgers, etc. on shopping days (maybe while you are chopping your veggies) and refrigerate them until you need them.
*Make big batches of stir-fry and chili.
Two types of meals that can easily be made in big batches and then portioned out at multiple times throughout the week.
*Get personal meal-sized Tupperware.
Fill up your Tupperware with leftovers from last night, or even some of your chili or stir-fry you prepared ahead of time. Take it to work and a quick pop in the microwave makes for a great lunch. By personalizing your Tupperware, you can also focus on portion sizes that work best for you.
*Eat wraps instead of sandwiches.
Although sandwiches are a staple in most people’s routine, they often are too low in protein and veggies and too high in processed carbs. An alternative to the sandwich is a wrap. Stuff your wrap with some of that pre-cooked protein as well as some of your pre-cut veggies, and you’ll be set for a quick and easy meal.
*Use blenders and shaker bottles.
You could get a blender for home or possible a smaller version for work (Magic Bullet). You could pre-blend your shares at home and store them in the fridge at work (or in your car if you live in frigid cold weather like I do). Another option would be to pre-chop all your dried ingredients (mixed nuts, flax, oats…) and store them in Ziplock baggies (as with your fruit and veggies) and when you’re on the run, toss them all into a shaker bottle with cold water or a liquid of your choice, shake and go!
*At restaurants, order with the Precision Nutrition 10 habits in mind.
1. When did I eat last?
2. Where is the complete lean protein?
3. Where are the veggies?
4. Where are the carbs?
5. Where are my fats coming from?
6. Am I drinking water or green tea?
7. Are you eating whole foods?
8. Is this meal planned and prepared?
9. Is this part of a varied diet?
10. Am I breaking the 10% rule?
*OR maybe you even develop your own “Breakfast Ritual” or “Sunday Ritual”! For more information on what these are, email me at hjones@mvhospital.net.
I would LOVE to hear what preparation strategies everyone has found that works for them! Do any fall into the categories above? Have you found something else that works even better? Please share at hjones@mvhospital.net or hop onto HFA’s Facebook page at
and share with everyone!
Until next time!
Hayley Jones, BS, CSCS, PN1
Health & Fitness Academy
(208) 557-2823
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