Happy Tuesday Fam!!
This last week was so busy that I haven’t been able to blog a single day. I volunteered to coach at our second F45 location in Henderson, Las Vegas for a couple of days (in addition to my already loaded schedule), so it has been, go-go-go- Segueing into todays’ blog topic..eating on the go.
The key to staying on track on days that you don’t have time to stop and cook your food is to prepare in advance. We have all heard the saying “fail to prepare, prepare to fail.” Well, it couldn’t be truer! Meal prep is key when it comes to staying on track, particularly when calorie restricting for something such as summer shredding.
Below, I have given some of my favorite on the go meals along with some tips that seem to help me stay on track.
For breakfast, overnight oats seem to be a big hit with a lot of my clients. These can be prepped in larger quantities so you can have several days planned in advance, or simply prep an individual serving the night before and it’s ready to go in the morning. Overnight oats can be eaten cold straight from the fridge, or popped in the microwave for a quick minute, and served warm. Below I have given my most recent prepped oats with the macros included. Any fruit that you traditionally combine with oats will work as well: strawberries, blueberries, and bananas are some of my faves. For additional fats and fiber, chia seeds, almonds or walnuts would be a perfect addition, and when trying to bulk, I would add in some nut butter.
Another great on-the-go breakfast, smoothies. Simply blend up your favorite fruits and veggies and any add-ins that you wish (protein powder, collagen, etc), and freeze in individual servings. I personally use ziplock baggies. When morning comes, I grab one from the freezer, pop back into the blender, give it a quick spin and its good to go. You can also toss the baggie into your gym bag, and by the time you have finished your workout it’s unthawed to a perfect slushy texture. Simply dump into your blender bottle, give it shake (its partially separated at this point), and down the hatch it goes.
For lunch, I find that sandwiches and wraps work really well for most; however, if you prefer to avoid bread and grains altogether, alternatives are available as well. When prepping your sandwich (or wrap), preparing the night before is perfectly fine. I suggest adding any condiments (mustard, hummus, etc) just before eating. This prevents the oh so gross, soggy sandwich. I suggest using the little 2 oz plastic cups that come with a lid. These can be purchased at just about any store, and make for perfect condiment/dipping containers. Sandwiches will hold up for a couple of hours at room temp, but I suggest an insulated lunchbox anything beyond that point. My favorite sides to pair with any sandwich or wrap are celery, bell peppers, apples, cucumbers, broccoli, and carrots. Again, fill your 2 oz cup with a dab of hummus or yogurt-based dressing for a dipping sauce for your veggie/fruit of choice. If you aren’t a sandwich or wrap eater, you can simply prepare your desired lunch in a compartmented lunch box. These too can be prepped the night before and tossed in your work bag on the way out the door.
Dinner, for many, is a meal that they can prepare at home, or at least put a few extra minutes into; however, it’s a good idea to have the foundation of the meal prepped and ready to go. Spaghetti squash, for example, is a big hit among my clients. Two squash can be prepared on meal prep day and for four days you have the “shell” of your dinner ready to go. Spaghetti squash can be stuffed with chicken (also prepared on meal prep day), cheese, chopped peppers and onions, chickpeas, corn, beans, veggies, the list goes on.
If eating out, or picking up fast food on the go, it is much easier to track nowadays thanks to the FDA’s Menu Labeling Requirements. My favorite salads are from Panera Bread, Chick-Fil-A, and Jason’s Deli. While all offer low-fat dressing options, I prefer to take my own. Yes, you heard right. If I know ahead of time that I am having a salad while out and about, I will fill up one of my little 2oz cups with a yogurt-based dressing. Your girl here has been known to take the whole damn bottle in her purse. If I have to stop and grab a bottle on my way to the restaurant, I will. Salad dressing can be detrimental when eating out.
My other go-to option when dining out is usually Mexican. Mexican restaurants will almost always have corn tortillas, which pair perfectly with sautéed peppers and onions (fajitas). You can add chicken or steak, top with salsa and guacamole, and you have a healthy, balanced meal.
Meal planning and meal prepping aren’t always easy, but it’s key when aiming for specific goals.