As a personal trainer it’s my job to help my clients achieve their goals. Most of my clients want to lose fat and tone up and they come to see me between 1 to 4 times every week. While I'm with them, I help them get stronger, burn fat and give them lots of advice on what exercises to do at home, what foods to eat and which ones to avoid...however as soon as they walk out the door it’s up to them.
One of the biggest enemies in eating healthy is the lack of time to organise your food. Every time I review a food diary for a client it’s always the same excuse...they don't have time to cook dinner or make lunch.
Below you’ll find a link to a 7 day weekly meal planner (with a sample 7 day plan included). Use it to help you prepare for your week ahead and to keep on track with your goals by writing down a quick 7 day plan of what you’d like to eat for each meal. By planning your week this will help you buy what you need, you'll not throw as much out and best of all you'll be less tempted to stray away from your eating plan. This will keep you on track to achieve all your goals.
I am fortunate enough to have every Saturday morning off where I go to the Farmers Markets to buy all my fruit and Vegetables for the week. When I get home I cut it all up and put it into individual containers ready to go. I do the same with all my meat. Everything is prepared into individual serves.
It doesn’t take much longer than an hour to prepare my food for the week ahead so I like to set aside that time every Sunday afternoon. By spending this time preparing my meals means that during the week I only have to zap it in the microwave and it’s ready to eat. So in the long run I end up saving time.
You should also get yourself an esky bag and some ice bricks. If you work on the road this will keep your food cold for most of the day. If you have an esky bag then you can keep some staples in it like some cans of tuna, fruit, protein bars, nuts and some low sugar muesli bars. Then if you don't have time to buy a snack you already have a bag full.
Once you get into the habit you'll find it easy, you'll see how much time you'll actually save each week and once you start eating every 3 hours you'll see that you have a lot more energy every day.
Some tips to help you be more organised:
- Write up a weekly meal planner to work out what you’ll need to buy
- Do a big shop, when you get home chop all your vegetables up
- Boil some eggs to have as a snack
- Cut up celery and carrots for a ready to go snack
- Pre-cook some vegetables and meat put in the fridge or freezer
- Get an esky bag with ice bricks and fill with staples so you always have a snack
Download your 7 day meal planner by [ clicking here ] |
