Setting Your Week up For Success

Having nutritious foods readily available for you will keep you on track as it will reduce the need to buy restaurant/fast food that undoubtedly will contain a very large amount of calories. Food prepping is the best way to get around this. Whether that means cooking a bunch of food on Sunday for the week ahead or even cooking three nights of the week and ensuring you have leftovers for the next day or two. Designating an hour or two out of your week can set yourself up for the week so that you can accurately hit your macronutrient and calorie allowance.

Pre-Cooking Protein

Having readily available cooked protein is essential as we know that protein is responsible for building, maintaining and repairing muscle tissue. A barbeque or countertop grill is great for cooking larger amounts of meat at one time, but of course roasting or baking a big batch of protein such as chicken breasts, steak, tenderloin, etc and then refrigerating them will allow you to quickly and easily get a healthy high protein meal in.

Pre-Chopping Vegetables

It is likely best to chop vegetables or cook/steam them right before eating them as they’ll retain the most nutrients that way. However, if you are pressed for time and find that you simply don’t get enough vegetables this way, your next best strategy is to chop up half of your weekly vegetable purchase as soon as you get home from grocery shopping and then chop up the rest when you’re done eating the first half.

Pre-Cooking Starchy Carbs

Depending on your daily carb allowance you very well may need more carb than the small amount you would be getting from vegetables, especially if you’re working out fairly hard and frequently. After all, carbohydrates are the body’s primary fuel source and if you’re training hard you’ll need that energy otherwise your workouts more than likely will suffer. Ok, enough about that. You’ll also want to cook up a larger amount of these carbs. I recommend things like yams, brown or wild rice, quinoa, couscous as they all contain a large amount of nutrients that are not only good for you but will keep you feeling fuller which is critical when dieting and on limited calories.

The hard work is now done and you’ve set yourself up for the week, or at least for the front half of the week depending on how much food you’ve cooked. You no longer have to rely on fast food containing a very large amount of nutrient deficient calories.

If you’re looking for a little help and/or guidance with your diet I would be more than happy to help! Shoot me an email at where we can see if we are a good match.

Jamie MacDonald, PTS, CPR, PN1