January – Day 8/31

Make a plan to make life easier.

If you know what you’re going to be eating for breakfast. lunch and dinner then it makes it a whole lot easier to stick to better way of eating. If you can aim to get the majority of your protein quota in with your main meals then the rest of the calories can be used up with the thing you like.

You have a list of high protein foods on the Day 6 about macro-nutrients – you can use this to plan how much of which protein source you would like and what you would like to make with it. For example, you might want a spag bol for tea – it’s family friendly and easy to add extra veggies (fibre, vitamins and minerals) to. You can chose to either make it with lean beef mince (5% fat) or turkey mince.

You can add the recipes you make to MyFitnessPal and how many portions it makes so that each serving is exactly the same – remember we’re weighing everything as we make it.

What you can also do once you have made a weekly meal plan is make a weekly shopping list. By having a list of the things that you need you won’t be tempted to buy extras just because they are on special, you should find that your shopping trip is cheaper in the long run, and less wasteful as you’re only getting what you know you need and are going to eat.

And guess what – you can put those things that you WANT to eat into your meal planning too. Whether you know that you fancy a pasta bake one night, or you think a ready meal might be the easiest option for lunch one day, or you know you are going to want a chocolate bar during the week, fine, just make sure that it fits in with your plan.

Your meal plan MUST:

1 – Fit your daily protein goal as this is what we need to hit to maintain your muscle mass (give you that sexy “toned” appearance)

and

2 – Fit your calorie goal – we’re aiming to hit the same calorie goal every day, once your protein target has been hit you can make the rest of your calories up however you like from the carbs and fats. Be mindful that you will have less food in front of you if you choose to eat more fats. If you opt for a lot of carbs instead, choose whole-grains and vegetables – you can eat a whole load of vegetables making sure you feel full and don’t want to “pick” between meals and snacks.

Example of a weekly meal plan, including planned take away, Sunday lunch, bacon sandwich, chocolate and wine. Of course there are no set amounts provided on here as it will be specific to every person – as will the meals of your weekly plan. Over time you will learn how to make meals yourself and make the best choices of the ingredients for these meals, suiting your lifestyle, family and sustainability.

Don’t get me wrong, this takes time and practice to get to the exact goals. Just know that every time you make a change for the better in your food consumption, you are making a change for the better for your health.

We are working on the long term, not the quick fix.