Top 3 Tips to Staying on Track with Your Nutrition

So many times people find it hard to stay on track with their nutrition (myself included) if you read my post about the Top 5 Fitness Tips you know Support is #1.. yes that is true with Nutrition as well- you have to have some type of support to make sure you stay accountable! But that is not what I am here to tell you… I am here to chat about 3 things that I know if I forget to do each week- I will not stay on track… 

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#1: Meal Plan: You have to set out what you are going to eat each week… even if it is a vague meal plan or its going to change… you have to set yourself up for success!

  • *Make a schedule- breakfast, snack, lunch, snack, dinner, snack: If you follow Clean Eating you know 5-6 small meals a day is whats going to help your metabolism!
  • *Each meal should have a protein or healthy fat and complex carb (fruit or veggie) 
  • *You want to try and keep carbs to the early afternoon (not after 6pm or 3 hours before bed)
  • *You want to try and keep your fruits to before lunch to make sure your body uses those sugars and they don’t just sit in your body in the evening. 
  • *You can find a few of my meal plans here: Whole30 Meal Plan , Vegan Meal Plan, Meal Plan

chalean extreme week 4

#2: Make your List and Grocery Shop: Make your grocery list based off of your meal plan! (Sometimes I grocery shop and then meal plan, only because I know the foods we like and I know what my kids will eat… so if i make something new i have to go to the grocery store just for those items!)

  • *Look at your meal plan and make your list: Produce, Meats, Dairy/Eggs, then the aisle items…
  • *SHOP THE PERIMETER and stay away from the aisles as much as possible! Of course you’ll need your frozen veggies and oils/vinegar for dressings or your nut butters, but do those aisles last and have a plan to attack them! 
  • *Eat before you shop- you are less likely going to stay away from your impulsive buys this way!

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#3: MEAL PREP: Take time each week and prep your foods that are on your list and that you bought!

  • *Wash, Cut, and portion out your fruits and veggies: you’re less likely going to snack on unhealthy foods this way! Easy to grab and ready to eat!
  • *Batch Cook your Chicken/protein for your salads: I make crockpot shredded chicken for the tops of salads, lettuce wraps, or just for the kids to eat. Some people bake their chicken or make salsa/fajita chicken/steak in bulk! 
  • *Make hard boiled eggs for snacks
  • *Portion out your mixed nuts so you can quickly grab with your fruit or veggies!
  • *Make your salads/lunches: I have found that even with working from home- if it is made and easily accessible, I will grab that over something unhealthy. 
  • *Portion everything out or completely make your snacks and lunches. 
  • *You can make simple breakfast muffins too. Egg Muffins or Banana Bread Muffins
  • *Dinners I have found I make simple- Protein, veggies, carb… but if you like soups or fancy- use the crock pot! Put your meal in in the morning before work- and by dinner time its ready… You will not snack and you will be ready to eat dinner by the time it is done!

Meal-Prep

These are 3 of my top tips to helping you stay on track each week to set yourself up for success! This is also just a glimpse into what I share with my team and challengers! If you are looking for health and fitness support, message me or fill this form out =) 

Also feel free to submit what you would like to hear from me about!

Healthy Chicken Stir Fry

Chicken Stir Fry

1 1/2 pounds of Chicken Breast Cut to bite size pieces

Fresh Vegetables (or frozen): I used Broccoli, zucchini, edemame, Green beans, peppers, and Onion

1tbsp of Garlic and Onion Powder and Low Sodium Lit Soy Sauce to taste

Directions:

  1.  Put Chicken in skillet with 1 tsp of Extra Virgin Olive Oil, and Garlic and Onion Powder, on Medium-High until cooked
  2. Add Vegetables and Soy sauce, place lid over, reduce heat to low-medium and cook until vegetables are cooked!
  3. Serve and Enjoy!