Many people ask me what are some good ways to eat right when you’re busy throughout the day. The key is to plan ahead, a little time now is a lot of headache saved later. Below are three tips, they may seem like common sense, but they will definitely help keep your nutrition on track.
Tip 1) Cook 2 times a week. I usually go to the store on Sunday, and buy a weeks worth of groceries. Then I cook all of my food for up to three days of training at once. For example, I will cook 5 grilled chicken breasts and a pound of pasta, and maybe a few sweet potatoes. Then I will make a pasta salad for half of the week and pack everything in to go containers so I am able to grab my food before work and head to the office. This way I am not tempted to eat out on my lunch break. It also saves some time not having to waste your lunch break by going to a restaurant. The time I save I then spend on either planning the rest of the weeks meals or working on my training schedule.
Tip 2) Invest in a soft cooler bag and a few reusable freezer packs. After unpacking the empty containers of food I ate throughout the day at work, I throw the entire empty cooler with the freezer packs into the freezer and it is ready for the next day.
Tip 3) Make bases. Everyone gets tired of eating the same food week in and week out, making bases solves this problem. When I cook for the week I make a base of say a garlic sauce, a mayonnaise, a vinaigrette and a dry meat spice rub. I keep these in the fridge all the time to add flavor and seasoning to my foods. However, when I get tired of eating those bases, I ad a few ingredients and change the flavor around. This not only saves time but prevents “going off track” because you are not tired of eating food that tastes the same.
Hopefully, with a little food know how and practice, you will be able to plan and pre-pack your meals so you are not only eating healthier, you are staying true to your training goals.