Sticking to nutritional goals is a massive challenge for most people, from those who compete professionally to those who are battling weight loss. With the amount of effort meal prep and macros can be, it’s no wonder, a full-time job and regular training routine takes up enough time as it is, before you’ve even thought about what you’re eating or feeding the rest of your family.
Unfortunately, when you start training properly, it becomes pretty obvious that the gym does not ‘free’ up calories for you to replace as soon as you get back to the fridge and if you want to reach whatever goal you’ve set yourself, nutrition is of equal importance to your workout, as well as playing a vital role in keeping you motivated and energised.
To make it all a little easier, I have a list that I order online when I’m short of time, can’t be bothered to think, too tired etc etc. It’s like that show Ready, Steady, Cook! Lay it all out, grab things and you’ve got a decent meal with minimal effort. My list comprises mostly of unrefined carbs, healthy fats and protein. These mostly whole ingredients can be made into a variety of easy, nutritionally balanced meals when you’re struggling.
It’s not perfect, as you can see I’m not a massive fan of fruit and dark green veg (oooops), but this is what fits my macros, doesn’t cost the earth and also what I won’t have to kid myself I like and then end up throwing in the bin (KALE).
A few(but not all) ideas:
- eggs + spinach + peppers = omelet
- Total Greek + blueberries + oats + maple syrup
- oats + blueberries + milk + maple syrup = porridge
- steak + eggs
- hot smoked salmon fillet + spinach + quinoa salad
- avocado + chicken breast + quinoa salad
- tuna + hard boiled eggs + spinach salad
- wholewheat pasta + spring onions + tuna salad with creme fraiche mayo
- baked sweet potato + cottage cheese
- steak + grilled peppers + creme fraiche + sweet potato fries
- tuna + eggs + spring onions = tuna burgers + sweet potato fries
- chicken + chipotle + sweet potato = chipotle chicken & sweet potato mash + spinach
- salmon + quinoa + eggs = salmon burgers (basic version)
- Total Greek + maple syrup + chocolate + blueberries
- All the above frozen = frozen yoghurt
- melted chocolate + almonds/brazils/pecans from mixed nuts
- avocado + chocolate + maple syrup = rich chocolate mousse
- chocolate rice cakes + Total Greek + blueberries
Most supermarkets allow you to save lists like this online, so you can literally just book a slot and press a button and your food arrives the next day. This is a god send if you’re pushed for time. Or not, I mean who actually wants to spend any time in the supermarket anyway?! To make your own list, check your MyFitnessPal or keep a food diary for 7 days. Work out what you eat the most of and how versatile these ingredients are and then just save it all, with a few options (as above) stuck on the fridge. It will seriously stop post-gym binges, late night take-outs & the hours of beating yourself up that usually follow.
It’s a bit of effort, but saves you a lot along the way..if you try it, tweet me & let me know how you get on x