This may sound familiar to you: It’s 3:30 in the afternoon, you’ve been working hard all day long, and suddenly you get a hunger rumble in your stomach. You forgot to pack something for a snack so you decide to walk down to the vending machine and get a Snickers bar- it does say “Hungry? Grab a Snickers” right on the wrapper, so why not? Or maybe you’ve been out running errands all day and notice you’re getting hangry and screaming and yelling at all the other cars. You decide to swing into Chick-fil-A for a “healthy salad” with junk calories in it.
We have all fallen victim to the marketing gimmicks and the devil on our shoulders whispering that it’ll be ok to binge on some bad food this one time. Yet afterward, we feel empty, mad at our lack of discipline, and unsatisfied. This can become a constant cycle. Let’s discuss how we can battle these instances and get ready for a successful summer.
I think the most important way to avoid cravings and bad food choices is to meal prep. I know, I know, it sounds like a lot of work, but I have a suggestion that will hopefully make it less of a chore: Break your meal prep up into two days a week and consider these two days your “recovery days”. Instead of lifting, running, or doing any other physical activity, take, for example, Wednesday and Sunday to shop for what you wish to eat and plan for just a few meals. Start with the meal you struggle with most. For a lot of people, that’s breakfast. On Sunday, prep something you enjoy for the next three days. One of my favorites? Bacon, egg, and spinach muffins. They’re quick, easy, and freeze well. In the morning, I just heat one up and boom– 15 grams of protein and fat to start the day right.
Here are a few suggestions on where to begin. If you have any meal ideas, please share with us!
Sample Weekly Meal Prep Ideas
Breakfast
-Egg + spinach muffins (make a dozen, freeze, reheat)
-Overnight oats with protein powder + berries
-Greek yogurt + granola + honey
Lunch
-Grilled chicken, rice, and broccoli (make 3–4 portions at once)
-Turkey or chicken wrap + side salad
-Quinoa bowl with beans, veggies, avocado
Dinner
-Baked salmon, sweet potato, and asparagus
-Lean ground beef stir-fry with mixed veggies
-Crockpot chili (big batch, portion it out)
Snacks are another easy win. Stock a few options so you never get caught off guard:
-Cottage cheese
-Beef jerky or sticks
-Salad with oil-based dressing + nuts
-Fresh fruit
-Protein shake
-Greek yogurt with granola
-Peanut butter and jelly sandwich
Here’s my final thought I want to leave you with: It’s 100% okay to enjoy pizza, a beer, candy, or any guilty pleasure food. What’s not okay is punishing yourself for it– or restricting so hard that you end up binging.
With a little weekly planning, you’ll eat better, control calories without obsessing, and keep moving toward your body composition goals.
Stay strong and steadfast in your pursuit of progress,
Nick, Tom, and Hunter
