Simple Meal Planning Tips

Preparing a fresh meal for your family doesn’t have to be a headache. Use these simple tricks, ideas, and shortcuts to make no-fuss dishes

 

1. Take 1 Day to Plan, Shop, and Prep your food for the week! (I like Mondays- but Full Time Moms that work like Sundays)

  • I like to use Eat Clean Diet Cookbook, www.graciouspantry.com , and www.skinnytaste.com for the majority of my family friendly recipe ideas on top of my Beachbody Program Nutrition Guide (Each one of our programs have a nutrition guide to help you meal prep and eat the best while hitting the workouts hard!)

2. When planning your week plan every meal with a complete title and tips to remember where the recipe is.

Screen Shot 2013-04-23 at 12.04.52 PM3. Write out your grocery list (double check your pantry and refrigerator to make sure you do not buy extra!) and make sure you put how much of everything you need!

4. Go Grocery Shopping and get what is on your list! Stay in the perimeter of the grocery store unless you need a spice!

shop-perimeter

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5. Come home and prep for the week!

  • Wash and cut veggies and fruit (Tips on how to cut your produce)
  • Put in individual containers or bags so that you can just grab and go (men get a larger portion!)
  • Pre Package meats and add spices! So that all you need to do is mix the fresh ingredients in and cook!
  • Bake/ Grill Chicken for the week (Chicken Salads, Chicken Wraps, Chicken and veggies)
  • Grill some veggies incase you get stuck at work late!
  • Scoop Greek Yogurt and Hummus in individual containers so you can just add fruit or grab your veggies =)

6. You are now ready for a wonderful week of staying on track and having healthy meals planned for you and your family!

 

I Hope these tips have helped you so you can stay on track, if you need help or any other suggestions I would be happy to help you!

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What do I Eat?!?! Nikki Kuban Minton’s Meal Plan

Many People ask me what I eat and recently I stopped eating meat (just to try something new and the site of chicken made me ill- don’t know why!) SO with that being said it has been hard for me to get my protein in, but I manage to eat a protein and a complex carb at each meal! I stay consistent with

what I eat, meaning I will eat the same thing for 5-6 days a week and switch the other days up!

A Typical Day For ME:

5:45a Wake up and Workout

Post Workout: Drink Results and Recovery

Breakfast: Warm Lemon Water, 1/2 cup of Oatmeal with Cinnamon, a scoop of protein powder and 1/2 cup of almond milk, with an apple, banana, strawberries, or a peach sliced into the oatmeal!

 

 

 

Snack #1: 5 egg whites with hot sauce and 1/2 cup of salsa

 

 

Lunch: Salad with unlimited veggies (peppers, onions, tomatoes, carrots, sweet potatoes, cucumbers) and a bean (garbonzo, kidney, black, navy, pinto)

 

 

 

Snack #2: 2 cups of carrots or cucumbers and a TBSP of Hummus OR a handful of Mixed Unsalted Nuts

 

 

Dinner:  Chocolate Shakeology with a banana and PB2 OR Tropical Shakeology with pineapple OR Greenberry Shakeology with Tropical Frozen Fruit Blend

 

 

Snack #3: Grapefruit OR Protein Bar

 

*** I stick to 2 fruits a day, and if I don’t workout in the AM I skip the oatmeal and eat my egg whites and salsa for breakfast and Snack #1 will be 2 rice cakes with a TBSP of Natural PB or Almond Butter

 

How do you find a healthy diet balance without feeling ilke you are doing without?
* PLAN– You have to prepare and plan. Don’t go to the grocery store hungry but think through when, how and what you want to eat for the week. Make a list of exactly what you need and make a weekly event (or daily, or bi-weekly, whatever works!) and stick to your list.

* Have BACK UP PLANS– Sometimes meetings go longer then expected, traffic delays stop us, reservations and friends run late… ALWAYS have healthy options stashed in your bag, your car, your desk… Go to snacks on hand are a MUST to help you avoid the office candy stash or quick fast food runs!  Examples of healthy things to stash are almonds, protein bars, apples, protein shakes, tuna packets and string cheese. These are GREAT to have on hand.

* EAT FREQUENTLY! Don’t ever let yourself get to “starving” and don’t ever let yourself get “uncomfortably stuffed.”  Eating small meals 5-6 times a day keeps your blood sugar regulated, your hunger at bay and keeps your body working as a fat burning machine!

* EAT balanced meals. Make sure all of your meals contain a balance of healthy carbs, healthy fats and proteins. Take a look at my “what I eat” for examples.

* Don’t deprive! It is ok to have your favorite foods as long as you don’t over-do it! I LOVE chocolate and definitely have some most days. the key word is “some.” One small piece of dark chocolate satisfies the craving if I have eaten balanced meals the rest of the day.

* CHEAT MEALS If you LOVE ice-cream, pizza, whatever… plan a day where you allow yourself to have your favorite meal ONE day a WEEK- no more than that one meal. But have the REAL thing in a normal portion and do it just that day. If you cheat but have “fake alternatives” you will still crave the real thing and feel deprived!

* Apply the 80/20 rule. If you do what is right 80% of the time, majority rules!

 

Am I your beachbody coach?  If not, go to www.teambeachbody.com/nminton24and sign up for a FREE account!  You can get great fitness advice, meal planning, progress tracking and accountability from the individuals on the message boards and ME your COACH!!!

 

12 Power Foods to Help Flatten your TUMMY!

Get a Flat Stomach: Secret Weapons of Weight Loss

Get a sexy stomach with these tips and tricks to get flat fast

 

The Abs Diet revolves around a dozen delicious, convenient foods called the Abs Diet Powerfoods. All you need to do is eat the acronym: Almonds and other nuts, Beans and other legumes, Spinach and other green vegetables, Dairy (low-fat), Instant oatmeal, Eggs, Turkey and other lean meats, Peanut butter, Olive oil, Whole-grain breads and cereals,Extra-protein (whey) powder, Raspberries and other berries. Yes, you read that right: You get to eat healthy protein, healthy fats, healthy carbs.

These are among the best sources of protein, fiber, and all the other ingredients and nutrients that help fight fat. In fact, they’re so good for you that they’ll just about single-handedly exchange your fat for a toned, lean body and sexy abs. You can base entire meals and snacks around them, but you don’t have to. Just be sure to follow these simple rules.

* Incorporate two or three of these foods into each of your meals and at least one of them into each snack. * Diversify your food at every meal to get a combination of protein, carbohydrates, and fat. * Sneak a little protein into each snack.

A – Almonds and other nuts (with skins intact)- unsalted

Superpowers Builds muscle, reduces cravings

Fights Obesity, heart disease, muscle loss, wrinkles, cancer, high blood pressure

B – Beans and legumes

Superpowers Builds muscle, helps burn fat, regulates digestion

Fights Obesity, colon cancer, heart disease, high blood pressure

S – Spinach and other green vegetables

Superpowers Neutralizes free radicals, molecules that accelerate the aging process

Fights Cancer, heart disease, stroke, obesity, osteoporosis

D – Dairy products (fat-free or low-fat milk, yogurt, greek yogurt, cheese)

Superpowers Builds strong bones, fires up weight loss

Fights Osteoporosis, obesity, high blood pressure, cancer

I – Instant oatmeal (unsweetened, unflavored)- add fruits/nuts to flavor

Superpowers Boosts energy, reduces cholesterol, maintains blood sugar levels

Fights Heart disease, diabetes, colon cancer, obesity

E – Eggs – Egg whites

Superpowers Builds muscle, burns fat

Fights Obesity

T – Turkey and other lean meats

Superpowers Builds muscle, strengthens immune system

Fights Obesity, various diseases

P – Peanut butter- natural has less oil

Superpowers Boosts testosterone, builds muscle, burns fat

Fights Obesity, muscle loss, wrinkles, cardiovascular disease

O – Olive oil

Superpowers Lowers cholesterol, boosts immune system

Fights Obesity, cancer, heart disease, high blood pressure

W – Whole-grain breads and cereals

Superpowers Prevents body from storing fat

Fights Obesity, cancer, high blood pressure, heart disease

E – Extra-protein (whey) powder

Superpowers Builds muscle, burns fat

Fights Obesity

R – Raspberries and other berries

Superpowers Protects heart; enhances eyesight; improves balance, coordination, and short-term memory; prevents cravings

Fights Heart disease, cancer, obesity

 

*** Eat every 2-3 hours to keep your metabolism going- that is 6 small meals a day***