I wouldn’t be lying, but here’s the “real deal” folks – if you want to lose body fat and get healthy it is going to require some effort. Shopping and prepping your own food will always take more time and effort then driving through McDonald’s, but does eating this crap (fast food) give you the results (flat stomach, nicer backside, lean, fit arms) you desire? I don’t think so.
So before you even start your fat loss journey ask yourself what kind of results you want instead of making excuses for the work it will take. All change requires action! What I know for certain is that if you become willing to make the changes someday you will question what you thought was so difficult about all this.
So, if you’re serious about changing your life and your body then here are some quick and easy things you can prepare weekly and have in the fridge. This will make sticking to your food plan much easier – remember; if you fail to plan then you plan to fail.
- Grilled Chicken – twice a week I grill up a bunch of lean chicken breasts to have on hand. I eat meat 4-5 times a day and having grilled chicken ready to eat makes meal preparation really simple! Add a little sweet potato OR fresh fruit OR fresh salad to make a meal – maybe all 3 🙂
- Sweet Potatoes – once a week I bake a bunch of sweet potatoes (I like the purple ones best because they are so sweet) and then chill them in the fridge. I eat them two ways – 1) warmed up in the oven or microwave with a pad of butter or 2) I cut them in cubes and eat them cold with 2-3oz of coconut milk. So yummy! Add a protein source like lean meat for a complete meal.
- Coconut Milk – you can get this in cans (although this isn’t the healthiest) or if you have an Asian market near you then you can find it frozen in bags without the additives. I am not talking about the boxed coconut milk you find next to the almond and rice milk either. This is the real deal. Loaded with medium chained good fats! Use this on fresh fruit, grains or sweet potatoes. You can also add it to your stir-frys with a little curry! Wowzer 🙂
- Fresh Veggies – OK here’s the one that most people avoid. First, I gave up buying veggies I don’t like a long time ago, so you should do the same. Otherwise they seem to go to waste. I buy summer squash, zucchini, carrots, beets, green beans, leeks, broccoli, red cabbage and cauliflower (because I will actually eat these). Once a week I break out my food processor and I slice the squash and zucchini and the carrots and bag them up in freezer bags (I don’t freeze them though). I also slice up the broccoli, cabbage and cauliflower and bag it. I steam my green beans and beets. Now what I have is ready-to-go-veggies for almost anything – salads, stir-frys or just a serving of steamed veggies with some lean meat.
- Fresh Lemon – this is essential for squeezing on veggies or in warm tea. Mixed with a little toasted sesame oil and put on fresh cabbage is delicious! Add nuts or seeds for texture and some more healthy fats.
- Avocados – these are great for breakfast with a lean cut of red meat (I eat half of a medium avo for a serving which is about 2-3oz). I also mash them with some spicy mustard and mix with fresh lemon juice for a nice salad dressing or add them to a salad just the way they are.
- Eggs – good to have these on hand – think scrambled eggs & hard boiled eggs (really great for on-the-go folks). Add to a salad instead of meat, eat alone for a little protein boost or add to a mixture of veggies for a good egg scramble.
- Almond Butter – I have to be careful with this one because I LOVE it so much I will eat a whole tub :), but if it isn’t a trigger food for you then it is great to have on hand to put on apples or a banana for a quick snack or breakfast – add a couple of eggs or a piece of meat for a balanced meal. You can find this fresh ground (and pretty cheap) at Natural Grocers, other health food stores and even some major supermarkets are beginning to carry the grind-yourself option.
- Fresh Fruit – such as apples and berries – these are best for keeping insulin spikes low. Add some fresh almond butter for a more complete meal.
- Native Milk Protein Isolate – this is a protein powder that metabolizes a little slower than simple whey protein and is great to make quick shakes and faux-ice cream with! You can buy it here. A shake might look like this – 8oz of cold water, 30g of protein powder, 3-5oz of frozen berries, 1-2oz of coconut milk, 1tsp of raw cocoa and stevia. Blend and yum!
- Hemp Protein Powder– I get the high fiber kind and add 15-30g to my shakes. It adds a lot of fiber and is another good source of a plant type complete protein – oh, and some more good fats.
- Nuts & Seeds – another great thing to have available to add to your salads or fresh fruit (1-2oz is ample). Nuts can be a trigger for some folks though so if this is you (and it IS me) then just be honest with yourself.
- Veggie Protein Stir Fry – almost every night I come home and throw a bunch of veggies in a pan along with a sprinkle of beef broth, some already grilled chicken and salt and pepper. I let it steam and cook until soft then eat! Easy – takes less than 5 minutes to throw in the pan (I did all my prep earlier in the week), and 15 min to cook.
- Oat Cakes – take 1/2 cup uncooked oats, 1 whole egg and 1 egg white. Mix together and throw in a little cinnamon or other spice and stevia if you like. Cook it in a non-stick skillet just like a pancake and cool on a rack. I used to make these all the time and I would cook 5-6 at a time. Put them in a freezer bag and store in the refrigerator. These are awesome with a little almond butter and fresh fruit slices. Very quick and easy! Also a great hiking food.
- Faux-Ice Cream – this if for those of us that like something sweet and was inspired by own fitness coach. I eat this every night! Here’s the recipe.
That’s about the extent of my refrigerator 🙂 There are other things of course but this is a good start and hopefully it will spark some ideas.
The next thing people say is, “but doesn’t that kind of food just get boring?”. I guess if you’re seeking excitement from your fuel source then you may be disappointed at first, but coming from someone who used to live on Sonic, microwave popcorn and Ben & Jerry’s ice cream – I now look forward to my fresh meats and veggies everyday!
The truth is that people who say things like this are ADDICTED to their food – both physically and emotionally, and breaking those addictions takes courage and fortitude. However, few will admit this is the reason. Instead they will make all kinds of other excuses for why they can’t eat like this, including blaming their family. I don’t have children but I like to pretend that if I did, I would want to be the best role model possible for them in all areas – especially with my eating habits. Obesity has been declared a disease in this country for a reason. Take personal responsibility I say.
I was willing to make the changes until the changes changed me! I still practice this today.
You can get really creative with the above listed foods and make all kinds of fun dishes! Include other lean meat sources, beans and grains (if you’re not intolerant) to make even more variety. Google “crock pot” meals – that’s always good for busy people too. Soups and stews – especially this time of year.
But remember, like I said earlier, I started my fat loss journey living on fast food and high fat and sugar foods. I ate for comfort, when I was bored, to celebrate and definitely to calm anxiety – today I rarely do any of these things. It is a process that starts with a desire to change and then action to make the change a reality.
In love and gratitude for you all!
- personalized workout program
- ongoing fitness coaching with Nichole Rae
- personal training Colorado Springs