Sunday is the key to fitness!
Good nutrition is preparation and if you start the work week with an empty refrigerator then you have already lost the battle. Want to gain muscle or lose fat? It all starts on Sunday. Two hours spent on the weekend shopping and doing some batch cooking for the week is probably even more important to your success in losing bodyfat and gaining muscle than your workouts are, seriously!
Once the hectic work/school week starts its all over. Most of us can barely keep our heads above water during the week so unless good nutrition is an arms length away, we end up eating things that we know we shouldn’t – convenience foods and fast foods that are WAY too high in simple, highly processed carbs and way too low in fiber, protein, and vitamins. Eat like the average American, look like the average American is what I say!
At a minimum, make some vegetable dish. They can keep all week in the refrigerator. Make my healthy coleslaw, a carrot salad, or my bodybuilder hummus. That way, when you are starved and need something quick you can satisfy your appetite with something packed with vitamins and fiber while getting a minimum of calories. Beats a bag of chips any day!!!
Better yet cook a batch of food that you can put into individual meal sized portions and freeze for use over the next three weeks. If you do this every week, you will always have three healthy frozen meals to choose from!!! Check out my quick health meals for some ideas. A great base for any batch cooked meals is black beans or pinto beans. If you are not big on beans, then consider a grain like quinoa as the base. Although these are complex carbohydrates they are also very high in protein so you get a double bang for your buck.