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5 Ways to Meal Prep without being Obsessive
A thread
https://fitandfreckled.com/2020/11/24/5-ways-to-meal-prep-without-being-obsessive/
A thread
https://fitandfreckled.com/2020/11/24/5-ways-to-meal-prep-without-being-obsessive/
If you suffer from anxiety, then listen here! I always start off a diet plan with the best of intentions...laying out all the framework I need to in order to get the best results as possible.
I carve out the time, set my alarm, hang my workout calendar, take my weight and measurements and meal prep on Sunday for the next 4-5 days. And then the rebellious side of me kicks in!
You read that right...I'm a Fitness Coach and Wellness Consultant and yet I just told you that I rebel against following a plan! Hell yesss...and here's why:
- I approach eating very intuitively. I honestly like to decide before a meal what I want to eat from cuisine, to protein to carb.
- No one likes to feel like they don't have control over their life- when you start a whole new plan your body is adjusting to new workout moves, new sleep needs, new muscle soreness and the last thing you need is a completely new and foreign diet.
- If you suffer from Anxiety even in the most mildest way- when you feel out of control you tend to yank yourself in the complete opposite direction... SABBOTAGE SNACKING your way right out of that amazing new workout routine just to return to homeostasis lol!
- No one wants to eat chicken and broccoli 3x in a week, unless it's fried. And if I eat another [insert 'over it' food item #400 here] I'll die of boredom!
- Some foods don't work for me. And I know this...so every meal plan I've ever received has left me with a stomach ache, gagging down a food I hate or gassy as all heck and regretting my shopping for the week.
Look, I've been doing this for years and I want to share what works for me. It's a hybrid of meal planning, macro balancing and intuitive eating. Since intuitive eating can be interpreted in many ways, here is how I define it for what works for me:
- I reject diet culture- Diets are restrictive and do not work. Healthy LIFESTYLES work!
- Cut the emotional ties to food- Food is fuel and nothing else. You're not upsetting anyone by not eating what they have prepared.
Listen if Aunt Louise is bugging you to eat the pie and you honestly don't want to, then tell her that the crust DESTROYS you and she'll never bring it up again. It can be our little secret!
- Respect your body and give it NUTRIENT DENSE foods, all the veggies and lots of healthy fats like nuts and avocado.
- Eat when I'm hungry...not bored...not to sabotage myself because I hate the meal plan.
- Eat when I'm hungry...not bored...not to sabotage myself because I hate the meal plan.
- I prepare what I am in the mood that day by sticking to my macronutrient guidelines (carb, protein, healthy fat) and making sure that my plate is full of veggies.
Did I describe anything that you struggle with? I hope so! I hope I'm not alone in thinking meal plans are wack haha! Follow these guidelines below and comment with any questions you have for me!
- Ask yourself: What am I in the mood for this week? I usually keep this really simple and will literally say- Thai curry, Taco Tuesday, Some kind of pasta, A soup.
- Lay out your week: Monday - Friday and some weekend ideas. Include the cuisine, protein, carb and if you'll be making leftovers from this meal.
- Detail your meal ideas: Now I get into the real planning. I'll move that Thai Curry to Monday and make it:
- Detail your meal ideas: Now I get into the real planning. I'll move that Thai Curry to Monday and make it:
- M-Tofu Penang Curry over white rice, Indicate "Y" for leftovers made
- T- Taco Tuesday- Black bean and Cauliflower tacos, Indicate "Y" for leftovers made
- W- Leftover tacos as a bowl with quinoa, mushrooms, avocado, pico
- T- Leftover Curry over fresh white rice
- T- Taco Tuesday- Black bean and Cauliflower tacos, Indicate "Y" for leftovers made
- W- Leftover tacos as a bowl with quinoa, mushrooms, avocado, pico
- T- Leftover Curry over fresh white rice
- F- Autumn Squash soup- made with coconut milk and roasted seeds (low waste:) )
4. List out your SNACKS: Every one needs snacks to survive. Do not confuse snacks with treats. These are nutrient dense and will help you keep your blood sugar stable.
4. List out your SNACKS: Every one needs snacks to survive. Do not confuse snacks with treats. These are nutrient dense and will help you keep your blood sugar stable.
- Apples with almond butter
- Hummus with cucumbers, baby peppers, carrots
- Cherries with a handful of almonds
5. STOCK your pantry: Always have coconut milk, beans, a variety of rices/grains and pastas, SPICES, granola, nuts and dried fruits.
- Hummus with cucumbers, baby peppers, carrots
- Cherries with a handful of almonds
5. STOCK your pantry: Always have coconut milk, beans, a variety of rices/grains and pastas, SPICES, granola, nuts and dried fruits.
6. PLAN YOUR TREATS: OK here is the fun part! YES You get treats! We don't diet here but we are smart about our treats. So list your sabotage foods and plan how much you will have. Mine are chips, nachos and wine.
I'll only buy 1 bag of chips and one bottle of wine and know that is my WEEKLY allotment. Since I know I can have it I usually am good about moderation especially since all my foods this week were nutrient dense!
I've included a little graphic below to help you plan out your week without feeling so restricted and without being OBSESSIVE about your meals! It's so much more relaxing when you know what you plan to make and just make it when you want it!
Please comment with your questions or come over to my Instagram for more ways to use this style of eating! If you need help finding a
This thread can be read here: https://fitandfreckled.com/2020/11/24/5-ways-to-meal-prep-without-being-obsessive/
