Prep time: 5 minutes

Serves: 2

Ingredients:

• 2 cups fresh organic spinach, chard, or kale
• 1 cup full-fat, grass fed whole milk
• 2 cups frozen black cherries, pitted
• 1 frozen banana, sliced
• 4 Tbsp of coconut oil
• 4 Tbsp of almond butter
• ½ avocado
• 3 Tbsp cacao powder

Directions:

1. Combine ingredients into a blender and blend to desired consistency.

Dairy Free Mass Building Black Cherry Chocolate Smoothie

Prep time: 5 minutes

Serves: 2

Ingredients:

• 2 cups fresh organic spinach, chard, or kale
• 1 cup coconut water
• 2 cups frozen black cherries, pitted
• 1 frozen banana, sliced
• 4 Tbsp of coconut oil
• 4 Tbsp of almond butter
• ½ avocado
• 3 Tbsp cacao powder

Directions:

1. Combine ingredients into a blender and blend to desired consistency.

More smoothies to fuel your muscles:

Trio of Post Workout Protein Smoothies

The post Mass Building Black Cherry Chocolate Smoothie appeared first on Breaking Muscle.

A struggle for athletes eating a primarily plant-based diet is that it takes a lot of plant matter in order to meet the caloric needs of a training athlete. Properly balanced vegan meals have more than one source of protein blended together with healthy fats to supply sustained energy, better nutrient absorption, and additional calories to support training.

This vegan protein recipe can be prepared in less than 30 minutes. Surprisingly easy and flavorful meals such as this appeal to, and benefit, non-vegan athletes as well.

Protein Penne Pasta

[Photo credit: Kari Lund]

Calories: 524, Protein 28g, Carbohydrates 74g, Fat 14g

Prep time: 10 min, Cook time: 15 min

Serves: 4-5

Ingredients:

• 1 pkg (10 oz) lentil bean penne pasta (like Pow! Pasta or Modern Table)
• ⅓ cup creamy almond butter
• 2 tablespoons tamari soy sauce
• 1 tablespoon rice vinegar
• 1 tablespoon chili garlic sauce
• 2 green onions, sliced
• 1 red bell pepper, julienned
• 1 cup cucumber, diced
• ¼ cup cilantro, chopped
• Salt, to taste
• Lime wedges

Preparation Instructions:

1. Prepare pasta according to instructions on package.
2. While pasta is cooking, prepare the sauce.
3. Add almond butter, tamari, rice vinegar, and chili garlic sauce to a blender and puree until smooth.
4. Heat sauce in a small saucepan until warmed.
5. When pasta is cooked, drain pasta and toss with almond butter sauce, onion, bell pepper, cucumber, and cilantro.
6. Garnish with lime wedges.

More vegan goodness:

Vegan Protein Meal: Cilantro Lime Quinoa Bowl

The post A Vegan Meal to Satisfy You: Protein Penne Pasta appeared first on Breaking Muscle.

Prep time: 5 minutes

Cooking time: 30 minutes

Serves: 4-6

Ingredients:

• 1 box of gluten free penne pasta
• 2 Tbsp olive oil
• 1 small yellow onion, diced
• 1 clove garlic, minced
• 1 tsp pink salt
• ¼ tsp freshly ground black pepper
• 1 tsp dried basil
• 1 tsp dried oregano
• 1 cup spinach
• 1 jar pasta organic sauce
• 1 large container of full fat cottage cheese 24 ounces
• 3 eggs at room temperature, beaten
• 4 Tbsp finely grated parmesan cheese
• 2 cups of mozzarella cheese, grated

Directions:

1. Cook pasta according to package.
2. In a 12-inch skillet, heat the olive oil and the diced onion and cook for 5 minutes, stirring frequently.
3. Add the minced garlic and continue to cook, stirring frequently, until the garlic is fragrant and the onion is softened and translucent.
4. In a separate small bowl, place the cottage cheese, eggs, parmesan cheese, and spices. Set the mixture aside.
5. In the 12-inch skillet add the al dente noodles and cheese mixture and ⅓ of the grated mozzarella cheese.
6. Cover the skillet and bring to a simmer over low to medium heat.
7. Top with remaining cheese.

More skillet meals:

A Hearty, Seasonal One-Skillet Breakfast (Or Lunch) Recipe

The post 30 Minute Protein Pasta Skillet appeared first on Breaking Muscle.

Prep time: 10 minutes

Cooking time: 2 hours

Serves: 6-8

Ingredients:

• 4 Tbsp coconut oil
• 1 tsp Celtic sea salt or Pink Himalayan salt
• 2 yellow onions, chopped
• 4 cloves garlic, diced
• ¼ teaspoon dried thyme
• 2 tsp coconut flour
• 2 cups fresh spinach
• 6 cups vegetable stock
• 4 cups butternut squash, cut into ½ inch cubes
• 2 cups kale, chopped
• ¼ cup parsley, chopped
• ⅛ tsp freshly ground black pepper

Directions:

1. Melt butter in a large pot over medium heat.
2. Add the onions along with ½ teaspoon sea salt and cook until soft, about 5 minutes.
3. Stir in the garlic and cook until fragrant, about 30 seconds.
4. Stir in the thyme and coconut flour. Slowly whisk in the vegetable stock and squash and bring to a simmer.
5. Cover the pot and cook on low for 1½ hours.
6. Before serving, add the kale, cover and let stand for 5 minutes.
7. Stir in parsley and season to taste with remaining ½ teaspoon sea salt and freshly ground black pepper.

Veggie comfort food at its finest:

Better Than Takeout: A Sweet and Sour Cauliflower Recipe

The post The Very Veggie Stew appeared first on Breaking Muscle.

Cooking time: 8-10 hours

Serves: 6

Ingredients:

• 4 lbs boneless lamb leg roast
• 2 Tbsp pink salt
• 1 Tbsp cracked pepper
• 4 tsp of Kerrygold butter
• ½ cup broth
• 6 cloves garlic, finely chopped
• 2 to 3 sprigs rosemary, chopped
• 2 to 3 sprigs thyme, stripped off stalk
• ? cup stone ground mustard
• 2 carrots, peeled and chopped
• 2 parsnips, peeled and chopped
• 2 Yukon gold potatoes, peeled and chopped
• 1 small rutabaga, peeled and chopped

Instructions:

1. Place the roast in the slow cooker.
2. In a small bowl, mix the garlic, rosemary, thyme, and mustard. Pour it on top of the lamb to coat the meat with the mixture.
3. Arrange the chopped carrots, parsnips, potato, and rutabaga around the meat.
4. Sprinkle with salt and pepper.
5. Add the broth.
6. Cook on low for 8 to 10 hours.

More protein filled recipes:

Comfort Fuel: Steak and Vegetable Shepherd’s Pie

The post Fall Lamb Roast with Root Vegetables appeared first on Breaking Muscle.

Being powered by plants has plenty of amazing performance benefits and can significantly improve many health factors. Plants are incredibly nutrient dense and provide a lot of energy. Athletes who eat a well-balanced, plant based diet are able to perform just as well as those who consume animal-based foods. Any athlete (vegan or not) who consumes a colorful variety of produce will see positive health benefits such as increased energy, glowing skin, and improved mental acuity.

Another potential struggle for athletes eating a primarily plant-based diet is that it takes a lot of plant matter in order to meet the caloric needs of a training athlete. Properly balanced vegan meals have more than one source of protein blended together with healthy fats to supply sustained energy, better nutrient absorption, and additional calories to support training.

This vegan protein meal can be prepared in less than 30 minutes. Surprisingly easy and flavorful meals such as this appeal to, and benefit, non-vegan athletes as well. Make this your no-meat Monday dinner and I promise you’ll be happy.

Cilantro Lime Quinoa Bowl

[Photo credit: Kari Lund]

Calories: 505, Protein 24g, Carbohydrates 69g, Fat 17g

Prep time: 10 min

Serves: 2

Ingredients:

• 2 cups cooked quinoa (cooked in vegetable broth for best flavor)
• 1 tablespoon lime juice
• 1 tablespoon olive oil
• ¼ cup cilantro, chopped
• 1 cup black beans, rinsed and drained
• 2 cups spinach, chopped
• 1 cup cherry or grape tomatoes, halved
• ¼ cup pepitas (pumpkin seeds)
• Pickled jalapenos (optional)

Preparation Instructions:

1. Stir together the quinoa, lime juice, olive oil, and cilantro.
2. Place half of the quinoa onto each of two plates.
3. Divide all other ingredients among the two serving plates.

Notes:

• Non-Vegans can add 1oz of crumbled queso fresco to each serving for an additional 6 grams protein per serving.
• Quinoa can be made ahead and refrigerated up to a week.

Fuel your body:

Better Than Takeout: A Sweet and Sour Cauliflower Recipe

The post Vegan Protein Meal: Cilantro Lime Quinoa Bowl appeared first on Breaking Muscle.

According to this research, eating about ¾ cup (130 grams) of pulses led to a weight loss of 0.34 kilograms (just over half a pound), in a systematic review and meta-analysis of all available clinical trials on the effects of eating pulses.

The study, by lead author Dr. Russell de Souza, a researcher with the Li Ka Shing Knowledge Institute of St. Michael’s Hospital, was published in The American Journal of Clinical Nutrition.

In addition to these findings, this particular research builds on previous work showing that replacing a traditional controlled diet with a serving of grain-seeds can make you feel fuller throughout the day.

“This new study fits well with our previous work, which found that pulses increased the feeling of fullness by 31%, which may indeed result in less food intake,” said Dr. de Souza.

Grain-seeds have a low glycemic index (meaning that they break down slowly) and can be used to reduce or displace animal protein as well as “bad” fats (such as trans-fat) in a meal. Dr. de Souza noted that 90% of weight loss interventions fail, resulting in weight regain, which may be due in part to hunger and food cravings.

“Though the weight loss was small, our findings suggest that simply including pulses in your diet may help you lose weight, and we think more importantly, prevent you from gaining it back after you lose it,” Dr. de Souza said.

This research suggests that having a diet which makes you feel fuller for a longer period of time can be a more effective methods to lose weight and prevent a weight regain in the long run.

The post Eating Pulses Can Reduce Your Eating Impulses appeared first on Breaking Muscle.

Intermittent hypoxic training (IHT) is becoming popular as a means to boost endurance and high-intensity exercise performance. You have probably come across people training in masks, referred to as normobaric hypoxicators. These masks simulate high altitude training for those of you stuck at sea level. There are studies² that show high-intensity hypoxic endurance training can enhance muscle mitochondrial and capillary density. However, research³ into the effects of IHT on sea-level exercise performance is not clear cut with current studies implying that training intensity at higher levels involving anaerobic energy input may be more effective.

Nevertheless, exercising at high altitudes has become a training strategy for many athletes, despite the uncertainty of the efficacy of the regimen. To do intense workouts at high altitude you need to have high input fast-oxidative muscle fibers to sustain the power. The researchers in this study set to determine if making these these muscle fiber types stronger through nutritional intake would lead to better performance.

“This is probably the first study to demonstrate that a simple nutritional supplementation strategy, i.e. oral nitrate intake, can impact on training-induced changes in muscle fiber composition;” stated Professor Peter Hespel from the Athletic Performance Center at the University of Leuven.

Yet, Professor Hespel also says, that it remains to be firmly established that an increase in fast-oxidative muscle fibers will, eventually, lead to enhanced performance.

The study involved a test before (pretest) and after (posttest) a 5-week controlled SIT program. Subjects performed a maximal incremental VO2max-test on a cycle ergometer. The initial workload was set at 70 W and was increased by 30 W per min until volitional exhaustion. The highest oxygen uptake measured over a 30-s period was defined as the maximal oxygen uptake rate (VO2max).

Participants then cycled for 15 min at 50 W to recover, after which a 30-s modified Wingate test (W30s) was performed. In the second familiarization session, participants completed a 30-min simulated time-trial (TT30min). One group performed the SIT program in normoxia and received a placebo supplement (N). All other participants trained in hypoxia, with eight participants receiving a placebo (H) and nine participants receiving a nitrate (HN) supplement.

The experiments in this study showed that oral nitrate supplementation during short-term SIT did increased the proportion of type IIa muscle fibers in muscle, which improve performance in intense workouts. However, compared with SIT in normoxia, SIT in hypoxia did not generate beneficial physiological adaptations yielding enhanced aerobic or anaerobic capacity or performance.

He also cautions: “consistent nitrate intake in conjunction with training must not be recommended until the safety of chronic high-dose nitrate intake in humans has been clearly demonstrated.”

Future research is going to look at how much of an impact nitrate-rich vegetables have as an addition to normal athletic diets. Athletes push their bodies to the limit in order to achieve greater performance. Any natural dietary supplement that gives them an edge demands study. In the meantime, you probably won’t go wrong eating your greens. Although the jury is out on whether you need to mask yourself and deprive yourself of oxygen to get better at your chosen sport.

References
1. De Smet, Stefan, Ruud Van Thienen, Louise Deldicque, Ruth James, Craig Sale, David J. Bishop, and Peter Hespel. “Nitrate Intake Promotes Shift in Muscle Fiber Type Composition during Sprint Interval Training in Hypoxia.” Exercise Physiology, 2016, 233.
2. Geiser, J., Vogt, M., Billeter, R., Zuleger, C., Belforti, F., and Hoppeler, H. (2001). Training high-living low: changes of aerobic performance and muscle structure with training at simulated altitude. Int. J. Sports Med.22, 579–585.
3. Hoppeler, H., Klossner, S., and Vogt, M. (2008). Training in hypoxia and its effects on skeletal muscle tissue. Scand. J. Med. Sci. Sports 18, 38–49.

The post Want to Perform Better? Eat Your Greens appeared first on Breaking Muscle.

Adults often underestimate the ability of kids to enjoy complex foods. With continued exposure, kids can and will appreciate the nuances and flavor of natural, whole foods. As their food role model, educate them on the importance of clean eating and how it helps their bodies and brains perform at their optimum level. Often, they will grow to prefer whole food recipes over convenience packaged foods and will love the feeling they get from eating well.

Transitioning older children to a cleaner fuel for their bodies can be difficult, especially if most of their friends are eating packaged, processed foods. My trick to convert my daughters was to include them in the food decisions and the meal prep. I would choose two to three options for dinner and let them vote on which they would like to make. Then, they would help me cut up the vegetables, or stir the saucepan, or flip meat on the grill—whatever age-appropriate tasks were available for them.

These two creamy macaroni and cheese recipes were part of my transitional foods that I still make for my kids (and for myself). Getting kids excited and involved in the meal prep process allows you to talk about why certain foods are better for their bodies. When they help prepare the recipe, they know exactly what’s going into their meal so nothing is a “hidden surprise.” It also allows for special bonding and conversation time that you may not otherwise get during the day. Children love to sample as they cook, and they are so proud of their accomplishment when they can say that they created tonight’s tasty dinner from scratch.

Broccoli Cheddar Macaroni and Cheese

[Photo credit: Kari Lund]

Prep time: 20 min

Cook time: 30 min

Yield: Serves 4

Ingredients:

• 6 oz gluten free noodles (corn and rice blends tend to hold up best)
• ½ red bell pepper, steamed and pureed
• ½ cup cooked and pureed pumpkin or squash
• 1 ¼ cups shredded sharp cheddar cheese
• 2 cloves garlic, minced
• 1 ¼ cup unsweetened coconut milk (I used the kind in the carton rather than canned since it’s less coconut flavored – or use any other milk)
• ½ -¾ teaspoon salt
• 2 tablespoons butter
• 1-2 tablespoons all-purpose gluten free flour (optional, for a thicker sauce)
• ⅛ teaspoon ground black pepper
• Pinch of nutmeg
• 1 small head of broccoli, cut into florets (about 1 heaping cup)
• ¼ cup chicharrones (pork rinds), ground to a crumb consistency (place in a zip-top bag and smash with your fist or a small mallet)

Preparation Instructions:

1. Preheat oven to 350 degrees.
2. Cook noodles according to their directions for al dente.
3. While noodles are cooking, combine all other ingredients (except broccoli) in a saucepan and heat while whisking until hot and slightly thickened.
4. For an extra smooth sauce, blend with an immersion blender or pour into a regular blender to blend before mixing with the noodles.
5. Drain noodles once they are cooked and place in a lightly greased oven proof casserole dish or loaf pan. Alternately, you can divide among 6-8 ramekins.
6. Pour cheese sauce over noodles, add broccoli, and stir to combine. If sauce seems too thick, stir in a few additional tablespoons of coconut milk.
7. Top with chicharrones crumbs.
8. Bake 25-30 minutes until chicharrones are lightly browned and macaroni is hot and bubbling.

Bacon and Smoked Gouda Macaroni and Cheese

[Photo credit: Kari Lund]

Prep time: 20 min

Cook time: 30 min

Yield: Serves 4

Ingredients:

• 6-8 oz gluten free noodles (corn and rice blends tend to hold up best)
• ½ red bell pepper, steamed and pureed
• ½ cup cooked and pureed pumpkin or squash
• 1 cup smoked gouda cheese, shredded
• 2 cloves garlic, minced
• 1 cup unsweetened coconut milk (I used the kind in the carton rather than canned since it’s less coconut flavored – or use any other milk)
• ½ teaspoon salt
• 2 tablespoons butter
• 1-2 tablespoons all purpose gluten free flour (optional, for a thicker sauce)
• ⅛ teaspoon ground black pepper
• Pinch of nutmeg
• 4-6 slices of cooked bacon, diced
• ¼ cup chicharrones (pork rinds), ground to a crumb consistency (place in a zip-top bag and smash with your fist or a small mallet)

Preparation Instructions:

1. Preheat oven to 350 degrees.
2. Cook noodles according to their directions for al dente.
3. While noodles are cooking, combine all other ingredients (except bacon) in a saucepan and heat while whisking until hot and slightly thickened.
4. For an extra smooth sauce, blend with an immersion blender or pour into a regular blender to blend before mixing with the noodles.
5. Drain noodles once they are cooked and place in a lightly greased oven proof casserole dish or loaf pan. Alternately, you can divide among 6-8 ramekins.
6. Pour cheese sauce over noodles, add bacon, and stir to combine.
7. Top with chicharrones crumbs.
8. Bake 25-30 minutes until chicharrones are lightly browned and macaroni is hot and bubbling.

Note:

Both recipes can be made ahead by preparing the noodles and sauce in advance and combining in your chosen baking dish. Do not put the chicharrones on top until ready to bake or they will get mushy and will not brown. Cover and refrigerate up to two days. When ready to bake, sprinkle with chicharrones and bake 40-45 minutes if you are placing the dish in oven straight from the fridge.

More family friendly meal ideas:

Comfort Fuel: Steak and Vegetable Shepherd’s Pie

The post Kid Food Fix: Scratch Made Mac and Cheese appeared first on Breaking Muscle.

Nutritionally powerful, hearty greens such as spinach, kale, and swiss chard, are the perfect base to top off with a protein, complex carbs, and healthy fats. These ingredients turn a basic salad into a power package for building lean, strong bodies.

The carbohydrates and B vitamins found in green leafy veggies work synergistically to convert foods and nutrients into usable energy. The high amount of phytonutrients, antioxidants, and insoluble fiber found in green leafy vegetables help support digestive function and also work to prevent heart disease.

Allow yourself to be creative in the kitchen with your own riff on a breakfast salad. My key components to top greens for a filling morning meal are some type of protein (chopped lean meat, quinoa, eggs, or nuts), a healthy fat, and something slightly sweet (like fruit, tomato, or yogurt). Easy dressing options are a thinned yogurt, a thinned nut butter, or pureed berries with lemon juice. Let the following four salad combinations inspire you to get your greens for breakfast and fuel your morning with fiber, protein, and a punch of unexpected flavor that is anything but boring.

BLT Breakfast Salad

Prep time: 10 min

Yield: Serves 1

Ingredients:

• 1 ½ -2 cups chopped salad greens (kale, spinach, chard)
• 2 pieces cooked and diced bacon
• 2 tablespoons diced tomato
• 1 egg (poached, sunny side up, or over easy)
• Sprinkle of olive oil, salt, and pepper

Preparation Instructions:

1. Spread salad greens onto a plate or bowl.
2. Add bacon, tomato, and egg on top of greens.
3. Sprinkle the olive oil, salt, and pepper over top.
4. Gently break the egg yolk to serve as additional “dressing” and toss together.

Peach Chicken Salad with Almond Dressing

Prep time: 10 min

Yield: Serves 1

Ingredients:

• 1 ½ to 2 cups chopped salad greens (kale, spinach, chard)
• ½ cup chicken, cooked, chilled, and diced (leftovers work great)
• 1 peach or nectarine, diced

Almond Dressing:

• 1 tablespoon almond butter
• 1 tablespoon water
• 2 teaspoons lemon or lime juice
• 1 teaspoon honey

Preparation Instructions:

1. Spread salad greens onto a plate or bowl.
2. Add chicken and peach on top of greens.
3. Whisk together dressing ingredients in a small bowl.
4. Pour dressing over salad and toss together.

Strawberry Quinoa Salad with Yogurt Dressing

Prep time: 10 min

Yield: Serves 1

Ingredients:

• 1 ½-2 cups fresh salad greens (kale, spinach, chard)
• ½ cup quinoa, cooked and cooled
• ½ cup strawberries, hulled and sliced

Yogurt Dressing:

• 1 tablespoon plain unsweetened Greek yogurt
• 2 teaspoons lemon or lime juice
• 1-2 teaspoons milk of any kind (dairy, almond, coconut) to thin out dressing to desired consistency

Preparation Instructions:

1. Spread salad greens onto a plate or bowl.
2. Add quinoa and strawberries on top of greens.
3. Whisk together dressing ingredients in a small bowl.
4. Pour dressing over salad and toss together.

Avocado Black Bean Salad with Corn Crema Dressing

Prep time: 10 min

Yield: Serves 1

Ingredients:

• 1 ½ -2 cups salad greens (kale, spinach, chard)
• ½ avocado, sliced
• 2 tablespoons black beans
• 1 tablespoon salted pepitas (pumpkin seeds)

Corn Crema Dressing:

• ¼ cup cooked sweet corn kernels (leftover corn on the cob is great – just slice the kernels off the cob)
• 2 tablespoons plain unsweetened Greek yogurt or coconut milk
• 1 tablespoons lime juice
• Pinch of salt
• Up to 1 tablespoon milk (dairy or non-dairy) – add until you reach the desired consistency for pouring. Note: if you use coconut milk instead of yogurt you may not need any additional milk to thin it out.

Preparation Instructions:

1. Spread salad greens onto a plate or bowl.
2. Add avocado, beans, and pepitas on top of greens.
3. Place dressing ingredients in a blender or small food processor and pulse until smooth.
4. Pour dressing over salad and toss together.

More ideas to fuel your performance:

Eat for Endurance: Chicken Sausage Quinoa Bowl

Photos courtesy of Kari Lund.

The post 4 Breakfast Salads to Fuel Your Morning appeared first on Breaking Muscle.

The content of protein supplements is cause for much confusion. Terms like “hydrolyzed” and “isolate,” are plastered on labels for whey protein, often accompanied by a considerable increase in cost. Then there are plant-based proteins such as hemp, brown rice, and pea proteins. But is it worth springing for pricier blends of protein powder that are said to digest faster or deliver more nutrients to your muscles? And how do your personal goals and dietary needs factor in?

I sat down with Fluid owner Richard Smith to discuss the different types of proteins on the market, the best times to consume those proteins, and how and why we were able to design a protein exclusively for my athletes at Cal Poly. This video can be used to help guide you to make the best choice possible when purchasing your next protein product.

Don’t think that your worries stop with what goes in your shaker cup:

Protein Is Only One Piece of the Nutritional Puzzle

The post Protein Powder 101 appeared first on Breaking Muscle.

Poor meal planning or a poor mindset (or both) can ruin all of the hard work we put in during training sessions. However, in order to see results, efforts must be made in the kitchen. The tough part about reaching fitness goals isn’t the one hour in the gym, it’s the other 23 hours of each day that require proper nutrition.

The Mindset: Food is Fuel

Proper nutrition for part-time athletes with full-time jobs can be a chore. Mindless eating is an easy trap to fall into when work gets stressful, life becomes hectic, and training goals become the last thing on one’s mind. Mealtime can quickly become a daily routine of mindless eating in the breakroom, just to give yourself a mental vacation from life’s stressors.

While mindful and intuitive eating can be a great tool for many individuals with eating disorders or poor relationships with food, it can also be a positive tool for athletes leading busy lives and full-time jobs. I often tell clients not to think of food as just another meal, but food as fuel for training and recovery.

The athlete’s body is constantly laboring to prepare, work, and recover before, during, and after strenuous workouts. The fuel we put in our bodies throughout the 24 hours in each day is constantly serving a purpose.

Willingness to Change

It is no mystery that proper nutrition is the key to fitness results, whether it is weight loss, weight gain, maintenance, or performance. Although this is common knowledge and often stressed by trainers and coaches, nutrition changes tend to be the most difficult changes to make. The most common excuses I hear:

• “I don’t know how to cook.”
• “I don’t like to cook.”
• “I don’t have time to cook.”
• “I don’t know what to cook.”

All excuses express an unwillingness to change. So the first step towards nutrition success is the willingness to change the attitude and mindset behind those excuses. A new mindset can turn those excuses into opportunities.

Here are a few quick tips for changing your mindset on nutrition and meal planning:

Excuse 1: “I don’t know how to cook.”

New Mindset: Take a cooking class. Learn the basics of cooking or learn a new, healthy, nutritious recipe that you can take home. Find a cookbook for beginners with quick and easy meals. Cooking does not need to be complicated and learning a few basic skills can transform your attitude towards cooking.

Excuse 2: “I don’t like to cook.”

New Mindset: Most major grocery stores have fresh or frozen plain produce that you can steam in the bag in a microwave. Any store with a deli or pre-made counter will have plain grilled proteins (poultry, beef, fish) with minimal seasoning on it. If you can work a microwave, you can make a complete, healthy, nutritious meal that won’t require any cooking. This is what your “fast food” should look like. Still not feeling it? There are several meal-prep companies that you can spend the extra money to get your meals for pick-up or delivery.

Excuse 3: “I don’t have time to cook.”

New Mindset: First, see above. You can make meals in minutes. Second, write out your regular “day-off” schedule (whether it is a weekend or weekday). Are you spending more time on the couch in front of the TV than you think? Are you sleeping in a little later than you should? Meal prep and making meals does not need to take hours. Find an extra 1-2 hours to dedicate to your nutrition. Place everything in grab-and-go baggies or containers for quick meals and snacks.

Excuse 4: “I don’t know what to cook.”

New Mindset: Meet with a nutritionist. Your goals will determine what you should be cooking and eating. The Internet is full of blogs and websites with inspiration if you are just looking to change up your daily menus.

Sure, it’s easy to have excuses for not attending to your nutrition needs. But, as you can see, every excuse has a new mindset to employ. No matter how busy you are, even during the hectic back-to-school time, you only need to try and put yourself in the right mindset, and you’ll find the solutions are simple and within reach.

The post Fix Your Meal-Prep Mindset appeared first on Breaking Muscle.