If you like eating but you don’t like cooking, you are not alone. But this shouldn’t be a reason to deprive yourself of the good things you can eat. If you don’t like cooking, there are numerous ways to get all the good stuff you need to eat, without having to know how to cook.
One thing that drove me crazy as a young man was how hard it was to find junk food, and especially unhealthy junk food, that was convenient and easy to get. We had limited access to a couple of fast food places that were open only at certain times, and you had to stand in line. Then there were certain convenience stores that sold only soda, and other unhealthy things.
For all of us who waste food and let it go to waste, this is a major problem. What if you only had a few days of food available for the week? How would you find food for your family to eat? Well, the good news is that science has found some ways to make this process easier.
Every time you are hungry, you go on an epic search for nutritious food? Who has the time now? Instead, use these three essential techniques to ensure that you have nutritious food on hand when you need it. They’ll make dinner preparation a breeze.
If you’re searching for methods to make healthy eating simpler, our Coaching program will soon be available to men and women all around the globe.
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We’ll pair you with a coach who will help you make significant, long-term changes to your eating habits, lifestyle choices, physique, and health throughout the course of this 12-month transformation program.
What were the outcomes?
You’ll drop the weight (and body fat) you’ve been struggling to lose for years. You’ll improve your physical stamina as well as your mental toughness. You’ll also feel more competent, confident, and liberated than you have in a long time.
You’ll discover methods for eating and moving properly throughout the process, no matter how hectic your life is. You’ll finally have a strategy for eating properly every day, changing your physique, and improving your health, as well as the support you need.
Which takes us back to the topic of today’s article…
Keep things simple is one of the many essential principles we educate our customers. Think less. Make fewer choices. Allow your surroundings to do a lot of the work for you.
You’re more likely to consume nutritious food if it’s nearby and handy. You don’t have to deliberate to eat properly if you have a reliable method for having healthy food accessible… you simply show up and do it.
This is where the “meal ritual” comes in.
No, there isn’t any lamb’s blood or special Kool Aid in this ceremony.
It simply means that you set aside some time in advance to make some nutritious food so that it is ready, accessible, and handy when you need it.
It’s entirely up to you how you want to make healthy meal prep a routine. Here are some techniques that have worked effectively for the most successful men and women in coaching.[Note: To go along with this post, we made a nice visual guide.] [Here’s a link to it…]
Option 1: Observance of the Sunday Ritual
Of course, you don’t have to do this on Sunday. You may choose any day you like.
It’s simply that individuals are more free, calm, and able to spend time to this kind of work on Sunday. It’s also a time when we’re typically looking forward to the following week.
Set aside 2-3 hours once a week, on whichever day you choose, to accomplish the following.
- Take a look at your future schedule to see what’s going on. What difficulties or possibilities may arise in terms of nutrition? Where do you think you’ll need to do some extra planning ahead of time? When is it calm and when is it busy? Etc.
- Make a broad menu for the next several days at the very least. It doesn’t have to be a lengthy discussion. Just get a general idea of what food you’ll need for the week ahead.
- Create a shopping list based on your meal. When you go to the grocery shop, this will help you be as productive and efficient as possible, and you’ll be less inclined to purchase random (and non-goal-supporting) items.
- Go to the supermarket. Make sure you have everything you’ll need for the week. Consider collecting a few extra “just in case” emergency foods, such as canned beans, frozen veggies, or other nutritious choices that can be stored easily and used in a hurry.
- Start preparing and cooking as soon as you get home. Make a batch of lean protein by grilling or roasting multiple chicken breasts/thighs at the same time. Soups, stews, curries, chili, and other one-pot meals may be simply prepared in a slow cooker and then split into containers to be frozen or refrigerated. Clean and cut the vegetables.
When you can slice tomatoes for three meals, it’s a no-brainer.
One chicken breast takes about the same amount of time to bake…
…as it is to bake a few of them.
On Sundays, some Coaching customers cook the majority of their meals for the week.
Others like to plan ahead of time which meals will be quick to prepare “on the fly” and store them for later, only prepping meals for very hectic periods (such as lunches at work or dinner after a late meeting).
Make the choices that are most convenient for you and your schedule.
Give yourself a little extra breathing room if at all possible. You never know what unforeseen problem may arise around 6 p.m. on Wednesday, and you’ll be happy you saved an extra dinner in the freezer.
Ingredients and meals should be packaged for convenient storage in the freezer, fridge, or workplace.
Option 2: The Day-to-Day Routine
You may combine the Sunday and Daily Rituals, for example, by cooking labor-intensive basics like lean protein on Sunday and then adding some quick-prep things (like fruit and vegetables) every day.
Preparing a few things takes approximately the same amount of time as preparing one.
For example, chopping three carrots is almost as quick as chopping one, and scrambling six eggs instead of two is nearly as quick. You may prepare a few additional things during the Daily Ritual to have on hand later in the day or the next day.
Try a Morning Ritual, in which you prepare a nutritious breakfast or lunch using some of our time-saving strategies:
- Oats: In a big container, combine your dried oatmeal with any additional ingredients (e.g. ground flaxseeds, cinnamon, protein powder, other grains, etc.). Scoop up the dry mix, add some water, and microwave it first thing in the morning. Enjoy a substantial breakfast by topping with fruit and adding extra protein if desired (e.g. cottage cheese, Greek yogurt).
In the morning, pre-mixed oatmeal is easier to prepare.
- Egg “batter”: In a blender, whiz up some eggs (along with any vegetables if desired); store in a container in the fridge for up to a few days. As required, pour and cook.
…and cook as necessary.
- Salad with no sog: Pour salad dressing into the bottom of a big jar. Then add the vegetables, cover with greens, and keep the jar chilled and upright for the rest of the day. Shake it up and pour it into a dish when you’re ready to eat it (or eat it straight out of the jar!).
The secret to a still-crisp pre-prepared lunch salad is to dress it at the bottom.
Alternatively, attempt a Dinner Ritual in which you simply prepare additional servings and preserve the remainder for the next day.
Again, preparing a few more items doesn’t take much more time, so cook in quantity whenever feasible.
Option 3: Prepared-for-you healthy meals
Many grocery shops now provide a variety of grab-and-go meals, ranging from your typical Safeway or Loblaws to more premium Whole Foods-style establishments. Salad bars, pre-washed and sliced veggies, and lean protein in individual portions come to mind. There are also many specialized food shop chains that provide healthy food delivery and takeaway.
Even if it’s just for one or two meals a week, some Coaching clients sign up for a healthy food delivery service. If you don’t like cooking or are very busy, a break from the time and bother of meal preparation may be well worth the money. It might be the difference between another regretful fast-food run and a delightful, nutritious, and physique-friendly lunchtime salad.
See what comes up when you search for “healthy food delivery” in your region.
Make a healthy salad bar one of your mealtime routines when life gets hectic.
In the end, do what works best for you — your life and your objectives.
All of these food ritual choices may be mixed and matched in any manner that works for you. Prepare, plan, and strategy. This is the manner of the “PN warrior,” as we call him. Have a blast!
Do you want to be the healthiest, fittest, and strongest version of yourself?
Most people are aware that getting enough exercise, eating properly, sleeping well, and managing stress are all essential for looking and feeling better. However, they need assistance in putting that information into practice in the context of their hectic, often stressful lives.
Over the last 15 years, we’ve utilized the Coaching approach to assist over 100,000 customers lose weight, gain strength, and improve their health… over the long haul… no matter what obstacles they face.
It’s also why, via our Level 1 and Level 2 Certification programs, we educate health, fitness, and wellness professionals how to coach their own clients through similar difficulties.
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This is your opportunity to transform your body and your life with the assistance of the world’s finest trainers.[Note: If you currently have your health and fitness under control but want to assist others, look into our Level 1 Certification program.]
If you want to avoid putting on weight, it pays to be able to cook healthy meals in advance. But if you don’t have time, here are three strategies that will make meal planning a no-brainer.. Read more about how to structure meals and let us know what you think.
Frequently Asked Questions
What are 3 meal planning tips?
Meal planning is a great way to ensure you are eating healthy and on track for your fitness goals. Here are some tips that can help you get started: -Be realistic about how much time you have to cook each day. If you dont have the time, consider prepping meals in advance or using meal delivery services. -Consider what your diet consists of and make sure its balanced with protein, carbs, and vegetables. -Dont forget to include snacks
What are the key things you need to consider when planning your diet?
There are a lot of things to consider when planning your diet, but the most important thing is that you need to be in control of what you eat and make sure its healthy.
What are some tips for planning healthy meals?
There are many ways to plan healthy meals. You can start by planning out your week and what you will be eating each day, then make a grocery list based on that. Another option is to create a meal plan for the week in advance so you dont have to worry about it on the fly.
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