If you want to go for big improvements right away then so be it, calculate your macros, calorific requirements and do your meal prep around that as I have done in this blog.
Keep in mind that the changes you make should be sustainable changes, that you will be able to keep on doing for life, so if working out all your macros and calorific requirements is unrealistic, start small.
If you have no idea what a micro is and simply want to eat healthier then these calculations are not essential, but it is will be very helpful to do this at least once, so you get a better idea of what quantities and proportions of protein/carbs/fats you should be eating.
(IF YOU ARE ONE OF MY CLIENTS THEN YOU SHOULD HAVE MY NUTRITION VIDEO IN YOUR TRAINING PORTAL, IF YOU ARE NOT A CLIENT THEN MY NUTRITION MASTERY GUIDE WILL HELP YOU)
More importantly you do need to be prepared, meal preparation will help you keep on track throughout the week. The next time you get caught short and need a quick meal, its ok. There is one in the fridge good to go! There are also snacks which you can eat guilt free!
In this blog, I am going to should you how I prepared for a week of seriously good nutrition.
3. "I don't want to eat the same thing over and over", take a look back at the week and you might realise that we are in fact pretty boring, we eat pretty much the same thing over and over.
I had one client who used to eat a ham sandwich and packet of monster munch every lunch time. The way I have done my meal prep leave plenty of space for mixing it up anyway. Use spices and sauces (no sugar) to mix the flavours up!
Find something that works for you and stick at it, consistency is key here. What counts is what you are doing 80% of the time, not the occasional treat you have. (I underlined the work occasional for a reason, a whole chocolate bar every evening is not occasional).
My meal prep and total food for the week probably costs in the region of £50 per week, MAX.
Thats accounting for everything, some of it which I already have bought in bulk to save money in the long run such as a ton of protein, nuts, spices and oats.
Considering that gets me 7 breakfasts, 7 lunches 14 snacks and 7 dinners and one meal in a restaurant can cost that then I think that it a pretty good deal. I could probably do this even cheaper but I am buying fairly decent food, enough for all my breakfasts, snacks and two decent meals a day.
The time saving is also immense, I no longer need to cook every lunch and dinner time! Just heat up what I already cooked/prepared at the start of the week.
The following list is what you will need to do something similar for the whole week, I haven't included exact quantities because it will vary depending on your bodyweight and calorific requirements. This is something I can calculate for you, or look it up on the internet.
(UPDATE: SINCE ORIGINALLY WRITING THIS I HAVE BEEN EATING FRUIT FOR BREAKFAST AS A WAY OF CLEANSING MY SYSTEM AND ENSURING I AM GETTING ENOUGH MICRONUTRIENTS IN)
Step 3: cook it
Step 4 box it up ready for the week
Step 5: Cook it back up when you want to eat it!
Snack twice a day, in between meals
Amount will vary depending on what my training looks like. To figure out exactly what you require contact us for nutritional coaching.
That is all
Happy nutrition, any questions please ask.
[E:BOOK] Mastery Guide: Basic Nutrition
What does nutrition mean to you? Does it even matter?Hopefully, your answer to the last question is yes. Nutrition matters, whatever your goal, health, shape, fitness or performance.
The world of nutrition can be a very confusing place, often exploited by savvy fitness marketers who make billions selling you the latest discoveries in fat loss or muscle gaining pills, herbs, lotions and potions! It is very easy to get confused and settle for buying the ‘quick fix’ before first mastering the basics.
Many of us are so disillusioned with food that they have totally given up on nutrition all together!
This guide is intended to be a reliable starting point and reference guide for you as you begin your quest into improving your own nutrition.
Inside you will find:
Need help with your nutrition?
Getting your nutrition right is critical if you want to lose body fat, gain muscle and have good health.
You can book a one hour nutrition coaching consultation with us at the special rate of just £29, we will give you a call and guide you through what you need to do to achieve your goal.
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