You can pick any day of the week that you are free or off work to do the "Sunday Program". What I call the Sunday program involves grocery shopping, cooking and getting organized for the rest of the week. Sometimes after grocery shopping I'm too tired to do anything else, I end up just eating a snack. But that is okay. Having the healthy food in your house is the main challenge. Once you have good food in your house, you are bound to just eat that.
I'm sure you have already heard that when doing grocery shopping you want to stick to the perimeter of the store. The perimeter of a grocery store will have produce, milk/dairy products and the meat section. Of course you may pick a few things within the aisles but if you are spending most of your grocery shopping time in the perimeter of the store you are getting the most nutrient dense foods.
It is also important to look at the ingredients of the food you are buying. When I first started doing this it would take me a while to do groceries but once I learned what to look for and established my go-to foods, it no longer takes me a long time to shop. After this "Lose Weight by Premeditation" series I will definitely talk about what to for when shopping.
Before you go to the store, make a meal plan of what you will be eating all week then make a grocery list from your meal plan-stick to the list. Sticking to the list not only saves money but it saves calories that you didn't include in your meal planner.
When you get back home, you can prep the vegetables and meat. Cook some of the meat and some of the vegetables. Freeze some of the cut meat. Refrigerate some of the cut vegetables. Knowing that the meat/vegetables are already cut or already cooked saves a lot of time and frustration. Starchy foods like rice, pasta, quinoa and beans can also be cooked and refrigerated in nice tupperware. So when you get back from work during the week, you may just spend twenty minutes in the kitchen whipping up some vegetables to add to your meal or just five minutes reheating your dinner.
Below is a simple meal planner I use to plan my meals. Hope you can find it useful too!
Meal Planner
Breakfast
|
Snack
|
Lunch
|
Snack
|
Dinner
|
||
Monday
|
||||||
Tuesday
|
||||||
Wednesday
|
||||||
Thursday
|
||||||
Friday
|
||||||
Saturday
|
||||||
Sunday
|
No comments:
Post a Comment