Are you challenged by your busy schedule to find the time to plan and make your meals? Do you find yourself eating out more than you would like? Are you frustrated with the pace of your progress but unable to maintain a consistent eating plan? If this sounds like you, you're not alone.
Over a decade ago, I decided to pursue a degree in nutrition because as a personal trainer, the number one challenge my clients were facing was making the time to plan and make healthy meals. Unfortunately, this is still the case today.
Over the years I have worked with clients who had never turned on the stove in their kitchens. Some didn't even know that they had an oven in their kitchens. Today, however, these same clients are cooking most of their own meals. What's the secret to their success and to yours? They followed my simple strategies for making quick meals in less than ten minutes.
Let's face it, you won't get healthy, look the way you want or perform at an optimal level, unless you are in control of what you're eating. Unfortunately, it is not possible to be in control of what you eat unless you make your own meals.
Here are my simple strategies for taking charge of your meal plan and building a healthy, fit, high performance body.
1. Stock up
Obviously, before you can make quick healthy meals you have to stock your freezer, refrigerator and pantry with certain necessities. In the freezer, keep frozen vegetables, berries, chicken, steak, turkey and some of your other favorite protein sources.
Stock your refrigerator with fresh vegetables. You can find most vegetables pre-chopped and pre-washed in most large supermarkets. How easy is that?
Stock your pantry with cans of tuna, salmon, sardines, beans, whole grain pasta, tomato paste and sauce, as well as other items you like to eat.
If all this seems daunting, there is a weekly shopping list in my new cookbook. Just take it to the market with you and buy everything on the list for your freezer, refrigerator and pantry.
2. Plan your week
To be successful, you must have a designated day as your planning and shopping day. It takes me no more than a couple hours on a Sunday to shop for all the things I need for the week. And I'm usually out shopping with my three toddlers. What's your excuse?
Every Sunday, I shop and make enough food to last at least three days. I usually cook a pot of rice, some sweet potatoes, and a couple different protein sources (chicken, turkey, tofu or a roast). Guess what? By Wednesday, I still have plenty of food to make my famous leftover stir-fry. Whatever you're tired of eating, toss it into a stir-fry and it becomes a brand new delicious meal. By the way, did I mention that I'm cooking for a family of five?
3. Buy pre-chopped and pre-cooked
Save yourself time by buying your vegetables pre-chopped. You can find everything from greens, onions, garlic, peppers and most other vegetables already chopped and washed for you. Yes, it's a bit more expensive, but that's the price you pay for convenience.
Find a local market you trust that sells whole roasted chickens, roasted turkey breast and other fresh items that you can keep in your refrigerator for a few days.
4. Make your meals a top priority
Remember, you will never get healthy, look the way you want or perform at your optimal best unless you make your meals a top priority. If what you eat is always an after-thought, then you will always struggle with your weight, health, fitness, energy level, focus, concentration and performance (at work, play and in the bedroom).
So take a couple hours out of your week to plan your meals. Not only is this good for your health, fitness, and performance, but over time, you will also be increasing your earning potential. That's right. We'll talk more about that another time.
Over a decade ago, I decided to pursue a degree in nutrition because as a personal trainer, the number one challenge my clients were facing was making the time to plan and make healthy meals. Unfortunately, this is still the case today.
Over the years I have worked with clients who had never turned on the stove in their kitchens. Some didn't even know that they had an oven in their kitchens. Today, however, these same clients are cooking most of their own meals. What's the secret to their success and to yours? They followed my simple strategies for making quick meals in less than ten minutes.
Let's face it, you won't get healthy, look the way you want or perform at an optimal level, unless you are in control of what you're eating. Unfortunately, it is not possible to be in control of what you eat unless you make your own meals.
Here are my simple strategies for taking charge of your meal plan and building a healthy, fit, high performance body.
1. Stock up
Obviously, before you can make quick healthy meals you have to stock your freezer, refrigerator and pantry with certain necessities. In the freezer, keep frozen vegetables, berries, chicken, steak, turkey and some of your other favorite protein sources.
Stock your refrigerator with fresh vegetables. You can find most vegetables pre-chopped and pre-washed in most large supermarkets. How easy is that?
Stock your pantry with cans of tuna, salmon, sardines, beans, whole grain pasta, tomato paste and sauce, as well as other items you like to eat.
If all this seems daunting, there is a weekly shopping list in my new cookbook. Just take it to the market with you and buy everything on the list for your freezer, refrigerator and pantry.
2. Plan your week
To be successful, you must have a designated day as your planning and shopping day. It takes me no more than a couple hours on a Sunday to shop for all the things I need for the week. And I'm usually out shopping with my three toddlers. What's your excuse?
Every Sunday, I shop and make enough food to last at least three days. I usually cook a pot of rice, some sweet potatoes, and a couple different protein sources (chicken, turkey, tofu or a roast). Guess what? By Wednesday, I still have plenty of food to make my famous leftover stir-fry. Whatever you're tired of eating, toss it into a stir-fry and it becomes a brand new delicious meal. By the way, did I mention that I'm cooking for a family of five?
3. Buy pre-chopped and pre-cooked
Save yourself time by buying your vegetables pre-chopped. You can find everything from greens, onions, garlic, peppers and most other vegetables already chopped and washed for you. Yes, it's a bit more expensive, but that's the price you pay for convenience.
Find a local market you trust that sells whole roasted chickens, roasted turkey breast and other fresh items that you can keep in your refrigerator for a few days.
4. Make your meals a top priority
Remember, you will never get healthy, look the way you want or perform at your optimal best unless you make your meals a top priority. If what you eat is always an after-thought, then you will always struggle with your weight, health, fitness, energy level, focus, concentration and performance (at work, play and in the bedroom).
So take a couple hours out of your week to plan your meals. Not only is this good for your health, fitness, and performance, but over time, you will also be increasing your earning potential. That's right. We'll talk more about that another time.
Dr. Del Millers is the founder of The Best You Academy.com and author of eight books on fitness and nutrition.
Want to learn more about fat loss? Check out Dr. Del's Rapid Fatloss books ( Dr. Del's Rapid Fatloss Manual, Dr. Del's Rapid fatloss Meal Plan, Dr. Del's Rapid Fatloss Cookbook, Dr. Del's Rapid Fatloss Detox-Cleanse Program) and FREE coaching videos: http://www.delmillers.com
Want to learn more about fat loss? Check out Dr. Del's Rapid Fatloss books ( Dr. Del's Rapid Fatloss Manual, Dr. Del's Rapid fatloss Meal Plan, Dr. Del's Rapid Fatloss Cookbook, Dr. Del's Rapid Fatloss Detox-Cleanse Program) and FREE coaching videos: http://www.delmillers.com
