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!

Core de Force Week 1 Nutrition Plan

Core De Force is AMAZING!!!! I am so happy to have been starting this program, it makes me SOOOO excited to wake up and KICK BUTT!!! Are you doing Core de Force? JOIN MY GROUP!

Meal Plan, Core de force nutrition, nutrition

Ok so- When I went to make my meal plan, as always I had to Calculate my caloric intake which is STEP #1: page 1 in the Book: Your Weight x11= Calorie Starting Point, take your starting point and +400 = Maintenance Calories, then take your Maintenance Calories and -750 to get your TARGET Caloric intake

STEP #2 – Take the number in the last field above and look below to see which nutrition plan you should follow. ( I am following PLAN B @ 1659 calories and Chris will be at PLAN C with 1805 calories)

core de force nutrition plans

STEP #3 – Now that you know your PLAN from above.  Now you can see the number of servings you need per day following the CORE DE FORCE Nutrition Plan. This follows the winning nutrition of 30% Protein / 40% Carbs / 30% fats which have been the fuel behind a lot of successful results.

CORE DE FORCE Nutrition plan

You can track your daily nutrition with THIS GUIDE that can be printed for your use!

IMPORTANT Difference with the CORE DE FORCE Nutrition Plan!!

You may have used the INSANITY Max 30 Nutrition Plan or the 21 Day Fix Meal Plan, but this one is a bit different!

Here is the big difference:

The above plan and servings are considered your “BASELINE”. Keep that in mind as we discuss this next part…

On WEEK #2 – Add an extra FRUIT (Purple Container) serving every day

On WEEK #3 – Keep eating the extra FRUIT (Purple) and add an additional HEALTHY FAT (Blue Container) serving every day

On WEEK #4 – Return to your BASELINE serving from the above calculation.

Why this change?

I think it’s brilliant! According to the guide, as the workouts intensify, your body needs more fuel! Gradually increasing your calories with “energy foods” like fruit and health fats keeps your metabolism firing and plateaus stay at bay. When you drop those calories back down in Week 4, your body is primed to accept the deficit, which translates to killer results at the end of the program.

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As we go through this together, I am looking forward to seeing what this change-up will do for us!

Meal Prep, KEY to Success

Tip #7 to a NEW you is Meal Prep… WHen you have everything prepped for the week you will have an easier time to eat clean and stay on track!

 

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So far we have covered

Tip #1: Clean Eating

Tip #2: Exercise

Tip #3: Water

Tip #4: Tracking

Tip #5: Accountability

Tip #6: Schedule

 

 

Meal Prep is something that can tack a long time, but if and when you get the routine down it will take tops and hour a week!

What does meal prep consist of? Anywhere from baking your chicken for salads and wraps to cutting all veggies and fruit for the week!

  1. Wash and Cut fruits and Veggies and put into individual bags or containers for the week! WeeklyFoodPrep-1024x1024
  2. Bake all of your chicken for the week! If you are cooking for just you or the whole families lunch, Bake 6-10 chicken breast on SUnday or your meal prep day! (put on baking sheet, add seasoning, and cook on 375 for 25-30 minutes, turn once!)
  3. Cook a large batch of Quinoa plain, and then the night before or that day add your spices and veggies for lunch or dinner, or your berries for breakfast! all you’ll have to do is cook in warmer for 5 min and it will be done, unless you eat old!
  4. Individually put your salad with veggies in containers so that you just have to cut and add chicken/protein!
  5. Cut your dinner veggies and place in bags so that when its dinner time, you just have to cook!
  6. Make a large crock pot clean dish (ideas @ graciouspantry.com ) and freeze for the week! Take out for lunches or dinner!

 

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If you are in the “warmer” climate: Grill out! This is a picture from summer meal prep for my family!IMG_6376

 

 

 

 

 

 

 

 

 

Meal prep will be however and whenever you decide! You can spend the extra $$$ at the grocery store and by “pre cut” fruits and veggies and meal prepped veggies (stir fry and stews) but if you are in a budget: do it yourself! It honestly does not take long!

 

If you prep and bake chicken first, cut fruits and veggies, take out chicken, and individually package your salads, you will be done! Label it if you need (dry eraser makers are great! or labels!)

 

What is one thing you NEED to prep and one thing you have a hard time prepping? Post BELOW!

 

 

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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!

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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!

Message me TODAY!

 






 

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