Over the next few weeks, I will be blogging around how you can achieve a healthier life in a 7 day span. The series will be as follows:
- Preparing Healthier Weekly Meals
- Working in an Office
- Eating on the Road
- Planning Multiple Workouts
- Maximizing the Commute
Preparing Healthier Weekly Meals
Many people view their lives as busy for various reasons including work, children, and travel. Regardless of your work and personal life, you can plan for the majority – if not all – of your nutrition for the week while at home.
For our household, the weekly meal preparation typically happens on Sunday. Depending on our work week and taste buds, we plan for 3-5 days worth of meals. Including full oven cooking time and clean up, meal preparation requires 2-3 hours. Here are sample weekly meals for 2 adults.
8lbs egg whites, 4 whole eggs, and a splash of 1% milk. For added carbs, wrap the eggs in a light tortilla wrap for ~80 more calories.
Male ~315 pounds: 2 cups for 309 calories; 58g protein, 5g carbs, 5g fat
Female ~145 pounds: 1 cup for 158 calories; 29g protein, 2g carbs, 2g fat
Lunches or Dinners
Chicken breasts with steamed broccoli, carrots, green beans, and spinach/kale mix.
Male: 8oz chicken breasts and 2 cups of veggies for 460 calories; 75g protein, 17g carbs; 8g fat
Female: 4oz chicken breasts and 1 cup of veggies for 246 calories; 40g protein, 11g carbs, 4g fat
Chicken breasts divided into four portions of 4 oz chicken breasts with .5 cup long grain rice and .5 cup peas or corn.
Four pounds lean ground turkey, blended with spinach, diced tomatoes, broccoli, and mushroom split across 2 cup containers.
Extra Protein and Dinners
Plan to cook extra meat because it is great for a quick last minute meal. For example, if you cook extra chicken, shred it up with added veggies and use it in fajitas for dinner.
If you can manage dinner at home, ground turkey or boneless chicken tenders can easily be pan fried and blended with veggies for tacos, fajitas, or stir fries. Frozen seafood can also be defrosted during the day and quickly pan fried at night.
Snacks or Meal Alternatives
For a quick snack, grab fresh fruit such as a banana or apple. Whey protein shakes and bars can be easily swapped in for meals; simply read the labels to mix the proper portions and make sure the nutritional breakdown is best suited for your diet.
Do not forget to drink lots of water. Women should consume 2.7 litres per day, while men should consume 3.7 litres. Purchase a bottle that will hold at least one litre – making sure to drink the complete amount in ~3 hours and repeat. You should be able to drink 3-4 bottles per day.
Keli Hay is a certified personal trainer using her weight loss success to help others.