If you’ve been trying to stay on track with your diet during extremely busy work days in which you can only take a few minutes for a meal, you know how difficult this task is.
And if you are planning to start a diet on Monday, it would be best to protect yourself from the frustration that comes with the inability to stick to what you have been thinking.
What is the secret?
It’s not a secret, but no matter how often we talk about it we forget it very quickly – prepare meals in advance!
It’s not easy to stick to a healthy diet when you spend most of your day away from home. Every time there will be situations in which you get to a degree of starvation. That is the time when the chances are greatest to reach for a sandwich or to decide for a quick snack that is far from coveted for your fitness purposes.
5 tips for preparing food from your diet
Take advantage of free time during the weekend or evening hours before you go to bed and prepare as many meals and snacks as you can for the coming days.
It may sound like another commitment to the pile, but it will actually save you a lot of time by preparing several different meals with one entry into the kitchen.
1. Prepare meals with similar foods
Plan your menu before you go to the store. Try to think of as many variations as possible with one type of food.
Related: Healthy Breakfast Ideas
This does not mean eating same foods, but to choose the same sources of protein, carbohydrates and the same vegetable in multiple recipes. This will ease the preparation of food and avoid the leftovers that you may need to throw.
2. Experiment with flavors
Do not make a mistake by preparing identical meals to save on time, because you will quickly get stuck and you will go back to the risk of eating something that is not on your diet.
Use different seasonings and ways of preparing food. If you do not have inspiration, try to prepare healthy alternatives to the “bad” food you want – burgers, pizzas, pasta, desserts, replacing the ingredients you use. With all the recipes available on the internet this will not be difficult for you at all.
3. Follow the recommendations for macro-nutrients
To make sure that you do not play “cooking” and go against the diet, create a habit of measuring macro-nutrients.
If your goal is to increase muscle mass, try to include about 40% protein, 35% carbohydrates and 25% fat in each meal.
If you want to get rid of excess fat, you should target 45% protein, 35% carbohydrates and 20% fat. When I talk about carbohydrates I mean those healthy ones that contain vegetables, fruits and grains.
4. Plan the food for the freezer too
No matter how much we try to be organized and follow the plan we have set, we will always have unplanned obligations. So it’s good to have a few meals ready in the freezer that you just need to heat up.
If you can not or do not want to eat frozen food, keep at least protein bars in the fridge that will give you energy and keep you satiated until the next meal.
5. Take the schedule of obligations into account
No matter how unpredictable your day is, you can, to some extent, predict the possible threats to your diet and avoid them.
If you know that many meetings are waiting for you or for more time outside home or at work, prepare foods that will not need to get warmed up before you eat. Or pack more healthy snacks that you can eat while on the go.
Consistency in your diet will bring you closer to your fitness goal and is much easier than it looks, I guarantee it!