If you fail to plan, you already plan to fail!
Meal planning is essential if you want to stay on track!
I NEVER leave the house without my little cooler.
I pack some water, an apple with a little glass container of mixed nuts, a protein shake and a protein bar.
It's when we are busy with our lives...our jobs -- we get caught up and go, go go!
Then...out of no where... the hungry horrors hit us like a ton of bricks!
What do we normally do?
Eh..let's make a quick stop at Micky D's or Dunkins...we feel better for a little while....then by mid afternoon we get the CRASH!
Then what do we do? Grab a coke...or a coffee...and we are off again....until the second crash hits and you're thinking about having to pick up the kids...the dry cleaning....homework...and you still have to cook dinner...
Break this vicious cycle by prepping your meals and snack -- it takes practice but once you get it down it will make your life so much easier AND....
You will FEEL 100 times better!
By feeding your body properly - you will gain more energy, kick up your metabolism, your brain fog will clear, you will get more accomplished, you will start to lose weight, and your health will improve
So plan your snacks, lunches and dinners for the week - do it on a Sunday and your mind and body will thank you!
Tip: Eat all meals 2.5 to 3 hours apart. Please don’t skip meals!
I use these handy containers when storing and portioning my fruits and veggies - HERE
Snack idea 1:
3 Celery sticks
2 tbs. Almond butter or other nut butter
Snack idea 2:
High quality protein bar
Snack idea 3:
1 hard boiled egg and a small apple
Snack idea 4:
1/2 c. Cottage cheese mixed w/1/2 Scoop Protein Powder (any type)
Protein Shake:2 Scoops Chocolate Protein Powder
8 oz. almond milk, water or coconut milk, 4 ice cubes
1 tbs. Peanut butter
3 oz. Tuna packed in water
Bed of green lettuce
Chopped celery, green onion, and fresh cilantro for flavor
(Can be stuffed in an organic tomato)
5 oz Salmon baked or broiled
1/3 c Wild brown rice
1/2 c Mixed vegetables
Remember every time you eat to drink 8 oz water.
Prep this the night before - then when you get home all you have to do is throw it in the oven!
Integrity Health is a franchise company residing in New Hampshire. We specialize in health coaching centers combining fitness with weight loss to optimize and promote optimal health. We are also the national purveyors of the EZCOACH Fitness Prescription System licensed by fitness professionals.