One of the biggest challenges to eating right is finding time to prepare and eat 5-6 meals a day. The solution is simple … PREPARE your meals in advance. Attempting to prep, cook and consume 5 to 6 meals each day will leave you without time to do other enjoyable things in life.  This is why you must always be prepared ahead of time.  

Here are some tips on how to accomplish your meal preparation task:

  1. Make a list of you want, can and should eat based on your specific health/nutrition goals
  2. Make a menu of what you will eat each day, this menu will convert to a grocery list, shop it
  3. Over the weekend, or on a day you designate for task, when you have a couple hours of free time, prepare all of your meals for at least 4 days; if you can prepare for a full week, DO IT.
    1. For example, when I prep my food, I have chicken and steak on the grill, sweet potatoes in the oven and brown rice cooking on the stove.
    2. This takes care of all of the protein and carbs that actually need to be cooked and take the most amount of time.

One of the most important items you should have in your kitchen is a food scale! Once you have cooked your food, it is now time to weigh out your portions.  Make sure each meal has your source of protein, carbohydrates, vegetables (preferably anything green, try to get 1 cup per meal) and GOOD fats (fish oil, avocado, walnuts and almonds).

  1. Store your food portions in Tupperware and in the refrigerator.
  2. This enables you to grab and go!

You can take multiple meals to work so that you are prepared to eat every 2.5 – 3.5 hours, and you no longer have to worry about cooking for the rest of the week!

PREPARE your meals; failing to prepare is preparing to fail!

Stay on top of your goals and keep up the hard work!

Email Tyler with your questions and challenges and he will answer them in future on Dapper Fit. Each of you should consult your physician before beginning any exercise or lifestyle change.