MEAL PREP:The better prepared you are, the easier it is. Meal prep is a necessary evil if you want to be successful. There are a lot of companies that will deliver to your door, however, if you’re on a budget, this isn’t the most economical. I think people really over complicate this part of dieting. Like I said earlier, my approach is to keep it simple. Therefore I tend to eat the same things for each meal during the week (minus dinner) when my schedule is busier and get more creative on the weekends when I have more time. Easy things to cook in bulk are rice (rice cooker), Ground turkey, beef, or chicken (cooks up really fast), and frozen veggies; convenient and keep longer than fresh ones. Need more help? Check out eatthismuch.com which will create a customized meal plans based on your caloric needs, budget and food likes--and it’s free.WHAT ABOUT THE KIDS?As a mom, I realize my kid’s needs aren’t on a diet. Therefore I think about meals that they’ll also enjoy that won’t require me to cook three different things. Most
53things can be made healthier and to fit your macros, but here are a few ideas that are easy to make multiple ways. Tacos, for instance, can be assembled (taco shells) or disassembled (taco salad) if you’re out of carbs for the day. Spaghetti is another option that can be prepared for everyone to enjoy with or without pasta.SOCIAL SITUATIONS:Unless you have no friends social situations that involve food can’t and shouldn’t be avoided. That being said, this is where you use common sense, the only caveat being if you’re getting ready for a physique show, this will most likely mean you’ll need to pack your food. However, show prep is only for a specified amount of time and that level of strictness isn’t going to be the case for most of us. There is ALWAYS healthy options on the menu-if you choose to have that fried blooming onion as an appetizer though, try some portion control (share with your friends) and when you order your main meal opt for the veggies instead of the potato-since the deep fried onion was high in fat a good compromise is to cut out the starchy carb. This doesn’t mean you failed, should feel guilty, and all is lost-it just means you get back on track for the next meal. Pretty simple right?PORTIONS AND PORTION CONTROL:I’m a huge fan of not carrying around a scale to weigh your food forever. That’s not real life and I think for general nutrition purposes everyone should learn what their portions look like. My typical protein portion is 3-4 oz--roughly the size of my palm. If you’ve measured your food for a while, you should be pretty good about knowing how much you should be consuming, especially because most of us eat the same things day in and day out. The best way to learn portion control that I’ve found, especially if eating in a restaurant, is portion out the food that fit your caloric needs and get the rest to go--once it’s boxed up you’re less likely to overeat and you have a meal for later. It takes practice, but once you get the hang of it, self control gets easier.