Tom's Tips

Tom’s Tips: Weekly Meal Preparation

One of the biggest problems that I had experienced when I previously tried to diet and/or improve my health was my lack of discipline with nutrition and eating. Losing a quick 20 pounds always came pretty easy because I lost my water weight in a couple weeks. I never was able to go beyond that point because I first rewarded myself with a large, unhealthy meal and/or dessert, then kept going until I gained the 20 pounds I lost back plus another 10.

When I began this journey, I identified this as probably by biggest obstacle that I would face, even more than exercise. No matter how much a person exercises, if they are trying to lose weight, eating large unhealthy meals is not going to contribute to any positive results. Nutrition is 24 hours a day, 7 days a week. If you can get a great game plan in place and combine it with at least 3 days of exercise, then results are almost guaranteed.

Preparing Meals for the Week

One thing that has helped me tremendously in my nutrition plan is my dedication to preparing all of my meals for the week and portioning them out. Here are some tips to follow that could help you get on the right track with a healthy eating plan that will work:

  1. Plan one or two days in the week where you will prepare your meals – My work schedule is Monday-Friday 8am-5pm, so my day is structured where I eat my lunch around noon or 1 pm and my dinner at home around 6 pm. I chose Sunday as the day that I prepare my meals for the week because it is most convenient. I sometimes will do a batch on Sunday and another in the middle of the week (like Wednesday). Try to choose a day that you know will be convenient for you.
  2. Choose a lean protein – Some great protein choices are chicken, pork tenderloin, fish, lean ground turkey and beef (93% lean or better), and beans (black beans, garbanzo beans, etc). Women should have a serving size of 4-6 oz and men 6-7 oz.
  3. Choose a vegetable – One of the best choices is lettuce. Choose one that contains some extra vitamins such as romaine, arugula, or even kale. Making a salad with your meals saves some weekly prep time. Other great vegetable options are carrots, broccoli, fresh green beans, and Brussels sprouts. A cup or more of vegetables is great for each meal.
  4. Choose a complex carb – Brown rice keeps in the refrigerator up to a week and goes well with most proteins. Also consider quinoa, lentils, and sweet potatoes. Try to avoid any white pastas. Keep the serving size down to about a half cup to a cup.
  5. Avoid these seasonings and condiments – Stay away from salt and seasonings that contain more than 65 to 80 mg of salt per serving. Good options are using fresh or dried herbs. They contain no salt and are loaded with flavor. My favorite thing to use is granulated garlic because it adds a lot of flavor without the salt. Also avoid bottled dressings, oils, butter, and any condiments with a lot of sugar (some BBQ Sauce has a lot of sugar per serving). Some good choices are olive oil, balsamic dressing, and Tabasco sauce.
  6. Choose food that will last a few days in the refrigerator – I have found that chicken is the best protein option because it keeps the longest in the refrigerator. Grilling chicken, for me, lasts the longest. Also, baking is a great option. Absolutely no frying! Some foods can be prepared and then placed in the freezer until needed.
  7. Pack up each meal into small reusable containers portioned out – I use small reusable containers to place my protein, vegetable, and carb in because that prevents me from filling them with too much food. Remember, portion size is important!

If you follow these simple tips when preparing your meals for the week, you will be on the right track in your nutrition goals. Even though you are restricting your portion size and the types of food that you are eating does not mean you can’t enjoy your meals! Try experimenting with some of the healthy choices offered. Check back at my page often for more tips and healthy recipes. Just remember, you do not have to be alone in this journey! I am here to help you every step of the way!

Tom Nobili is just like you. He wants to live a long life and be around for his family. Tom has gotten unbelievable results using Advocare products along with regular exercise and healthy eating habits.  After a short period of time, Tom has lost a great deal of weight and continues his own journey to become healthy and extend his life. Tom’s biggest passion is to help you do what he has done and is still doing.  He understands that losing weight is not easy, but as long as you are committed, you can succeed just like he has succeeded. Tom can help you begin your journey and get results. All you have to do is show up, be commited, and believe in yourself! Tom believes in you! Tom has been exactly where you are and understands your frustration. He will get you through it successfully. Please read Tom’s continuing story and see what he has done because it could very well be your story! Always remember: If Tom can do it, You can do it!

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