Meal planning was the one thing that made me successful. It gave me my health & time back. I had time to work rather than having to go to a shop or cook lots. It made me feel invincible and alert throughout the whole day because I was giving my body exactly what it needed.
I want to share with you 3 simple steps on how to sort out your diet and meal plan for the week ahead so you too can feel like I do.
Meal planning is an essential aspect of maintaining a healthy lifestyle, especially for people who have a busy work schedule. With the right meal planning strategy, you can ensure that you have access to nutritious and delicious meals throughout the day, even when you are at work.
However, the process of meal planning can be overwhelming and time-consuming, especially if you are new to it. So let me try help you:
Step 1: Determine Your Nutritional Needs
What's your goal here? Is it to feel and lose weight? Is it to maintain your weight? Is it to increase your vitamin D & iron levels? The first step in effectively meal planning for work is to determine your nutritional needs. This will help you to identify the types of foods that you need to include in your diet to meet your daily nutritional requirements.
To determine your nutritional needs, you can use online tools, such as a nutrition calculator, or consult me and I will tell you the exact breakdown you need. Once you have an idea of the nutrients you need to consume each day, you can create a meal plan that meets these requirements. Once you have these numbers, it becomes more simple.
Step 2: Plan Your Meals
Once you have determined your nutritional needs, the next step is to plan your meals. This involves deciding what you will eat for breakfast, lunch, dinner, and snacks. It is essential to include a variety of foods in your diet, including fruits and vegetables, lean proteins, and healthy fats.
When planning your meals, consider the following tips:
Plan ahead: Decide what you will eat for the entire week or at least a few days in advance. This will help you to ensure that you have all the ingredients you need on hand, and you can also save time by cooking in bulk. Sit down for 5 minutes and really think what meals you will enjoy eating the next week and what you are comfortable making if you are short on time.
Make use of leftovers: Plan to make extra food, so you have leftovers for lunch the next day. This will save you time and money, and it's also an easy way to ensure that you have a healthy meal readily available for work. It also saves the bank massively,
Keep it simple: Don't make meal planning more complicated than it needs to be. Focus on simple, nutritious meals that are easy to prepare and pack for work and can be easily batched produced.
Step 3: Prepare and Pack Your Meals
The final step in effectively meal planning for work is to prepare and pack your meals. This involves cooking and storing your meals in containers that are easy to transport to work.
When preparing your meals, consider the following tips:
Cook in bulk: Cook larger portions of food so that you have leftovers for the rest of the week. This will save you time and effort, and it also helps to reduce food waste. If you can cook one meal, you can cook four.
Store your meals properly: Use airtight containers to store your food, and place them in the refrigerator or freezer until you are ready to eat. This will help to keep your food fresh and prevent spoilage.
Pack your meals the night before: Pack your meals the night before you go to work so that you are not rushing in the morning. This will help you to have a stress-free start to your day. Your bag is all ready to go so you can crush the day.
With a little effort and planning, you can enjoy healthy and satisfying meals even when you are at work which will help you feel more confident, keep you energised, and will help you work towards that promotion.
Thrive Cognition works to help people find the meals they love and helps them sort out their diet and start to thrive.
We have our own app that will tell you exactly what you need in order to get an incredible body and feel yourself again.
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