Obviously, the task of losing weight will be slightly cheaper than gaining mass. However, both can be done on a shoestring budget.

Here is the big list of the foods you need to reach your goals without breaking the bank.

Saavy shoppers look for sales, reach for the bulk bins, and buy seasonal produce.

Your New Grocery Store Staples

Fruit

• Bananas: Remember, you don’t need the entire bushel. You are allowed to pick a few off. Pick a few ripe ones and a few greens ones to minimize waste.
• Apples: Also known as peanut butter carriers.
• Frozen berries: Can be pricey – look for sales.
• Oranges

Vegetables

• Whole carrots
• Onions by the bag
• Cabbage
• Broccoli
• Frozen mixed vegetables

Meat and Seafood

• Cod filet
• Chicken: Choose cuts with dark meat.
• Rotisserie chicken: Some stores sell them in the $5-6 range.
• Ground beef

Dairy and Eggs

• Quality aged cheese: Expensive, yes, but a rich cheese goes a long way compared to the “cheese food.”
• Greek yogurt: Full-fat is more filling. Get in a large container.
• Eggs: Buy in bulk – eighteen or more.

Starches

• Potatoes: You can buy a 5lb bag in the $1-2 range.
• Rice: Look in the bulk section, it is usually cheaper than the pre-packaged version.
• Pasta: Shop the sales and load up.
• Quinoa: While pricier than rice, it is a complete protein.
• Ramen noodles: Did you think I’d forget my favorite college past-time?

Fats

• Peanut butter
• Small container of olive oil
• Avocados: Only when in season and on sale, depending where you live.
• You will get most of your fat from things like meat (the fattier the cheaper), full-fat yogurt, and cheese.

Other Tips

Don’t Forget Spices: Be sure to have spices on hand for flavor. It’s cost-effective to buy in bulk since you usually only need a small amount. Have salt, pepper, Italian blend, chicken rub, and perhaps a taco seasoning in your pantry. You can also split a spice collection with a friend.

Buy Lemon Juice: Lemon juice is a good buy because a little goes a long way. You can flavor your water or use it in recipes.

Go Wholesale: Consider purchasing a wholesale membership. For big savings, find a friend or family member to go with or add you to an account. Wholesale stores are a great place to buy frozen and dry goods, chicken, ramen, other starches, and frozen vegetables.

Experiment with spices. Eating on a budget doesn’t have to be boring. 

Adjustments for Weight Loss or Gain

That’s the minimalist guide to eating well on a budget. Even if you ate nothing but the listed foods, your workouts would be supported by enough energy and nutrients. But you’ll need to make tweaks depending on if your goal is weight loss or gain.

For weight loss, think more vegetables and less starch. Not because the insulin fairy will block your fat loss by eating too many carbohydrates, but because if you’re on a budget, cabbage will fill you up more than pasta. Pick 3-4 veggies and 1-2 starches to purchase each week.

Avoid snacking if your goal is to lose weight. Stick to three square meals, and be strict with the grocery list. Little candy bars and other sweets can put you over budget quickly with little satisfaction. If you need something sweet, add raisins to the grocery list.

For weight gain, add bread to the list. Nothing fancy, just a cheap loaf. Peanut butter sandwiches are an easy way to grab calories on the cheap.

And speaking of grabbing calories, don’t be afraid to snack. Have some cheaper foods out to pick on throughout the day. Make your own trail mix with raisins and peanuts (from the bulk section, of course). If you can tolerate it, 2 percent or whole milk can help put on mass.

Needs Versus Wants

I had great body composition results in college. Even though I didn’t have a job or a plan, I bought a convertible and eventually a house and adopted a dog. While I was saving, I ate the above foods, rented out a room, drove sparingly, and fed my dog store brand food. I couldn’t sit and eat all day while studying or job searching. I was either working out or at the dog park.

Sometimes going on a “pretend” budget can be just what you need to kick start a program.

It teaches that you more isn’t better. When you have more cash, you can buy higher quality food, but you can also buy more of it. You can also buy the pricy add-ons, like snack food, restaurant meals, and high-calorie beverages.

Eating on a budget is difficult, but the lessons you learn can be invaluable. Focus on what you absolutely need. Everything else is just a luxury.

More Budget Bites:

• A Plan for Eating High-Quality Protein on a Low Budget
• Return to Simplicity: 7 Rules for Healthy Food on a Budget
• Tips and Tricks for Healthy Shopping on a Budget
• New on Breaking Muscle Right Now

Photos courtesy of Shutterstock.

The post The Minimalist’s Guide to Eating Well on a Budget appeared first on Breaking Muscle.

Last month I shared with you what I think is an awesome healthy meal plan. However, if you’re just starting out with meal planning, or if your week involves travel, I’ve come up with a new, simpler plan. The recipes are still delicious, but you won’t have to shop for as many items, so you can cut down your meal prep time significantly.

This meal plan could be used if you are on the road staying in a hotel with a fridge and microwave in your room. If there’s not a microwave in the room, check and see if the hotel has one in the lobby or breakfast area.

I’ve created this meal plan for myself, so the portion sizes might be small for someone who weighs more than 115lb. Adjust accordingly.

Invest in a set of reusable containers to prep and store food like a champ.

Click Here to Download a PDF of the Meal Plan

Packing Tips

Always bring a couple of Tupperware containers with you when you travel. When eating out you will often get large portions that are too big for a single meal. Bring Tupperware to the restaurant so when you take half of your meal to go, you can store it nicely in your hotel fridge and reheat it without worrying about melting a disposable to-go container. Tupperware is also designed to keep produce fresh for extended amounts of time.

I’ve found that the handiest Tupperware products for this meal plan are the Breakfast Maker, the Stack Cooker, the Crystal Wave Containers, and snack cups. If you don’t have Tupperware, you can use whatever reusable containers you have in the cupboard.

You can also modify the recipes if needed. For example, for the garden omelet, if you don’t have a Tupperware Breakfast Maker or you don’t want to fry your omelet, just scramble a couple of eggs and have the vegetables and avocado as a side salad. Or for the shrimp, if you don’t have a Stack Cooker to steam it in the microwave, you can sauté it in a pan. If you are on the road, you can buy frozen cooked shrimp and thaw it out.

Remember, if you’re traveling, pick up one of those small, flexible cutting boards, and don’t forget a knife to cut up your vegetables. I usually keep a small folding knife in my purse and a travel cutlery set in my lunch bag. If you forget your cutlery, they usually have some at the hotel.

Click Here to Download a PDF of the Grocery List

Preparation Tips and Substitutions

Preparation Tips:

• If you’re traveling, cook the quinoa the night before you get on the road and take it with you so you don’t have to buy a random processed substitute.
• Instead of buying and cooking individual pieces of chicken, buy a rotisserie chicken from the supermarket. Pick all of the meat from the bones and store it in a container so you can quickly incorporate it into your recipes.
• Buying Quest Bars at a supplement store is usually cheaper than purchasing them individually, and sometimes you can get a deal on a second box.
• Bring a couple of Ziploc bags to store the other half of your Quest bar in, if you only eat half like I do.
• Check the bulk bins for things like nuts and sunflower seeds. They are usually raw and cheaper than buying them in other sections.
• I usually buy a bag of Hershey’s Kisses with Almonds and have a couple after my lunch for dessert.
• Smoothies are easy to throw together, especially if you have a Magic Bullet or the Tupperware Power Chef. They are portable and there’s always an ice machine at the hotel. Pack your protein powder and buy a green drink and a bag of frozen fruit at the supermarket and you’re all set. Precision Nutrition and Eating Well has a variety of great smoothie recipes.
• The Chia Seed Pudding is an overnight recipe, so make sure you prepare it the night before. I like mine with whole almonds soaked overnight and in the morning, I top the pudding with a dollop of plain yogurt and half of a banana, sliced.

Chia seeds are a good source of omega-3 fatty acids, fiber, and protein. They also contain all nine essential amino acids.

Substitutions:

• In the Quinoa Chickpea Salad, you can substitute the spinach for kale so you only have to buy one type of green.
• In the Quinoa, Chickpea, Cucumber, & Feta Salad, I generally don’t use as much feta. I also halve the recipe if I’m just cooking for myself.
• In the Garden Omelet, use whatever onion or vegetables you have. Most vegetables work well in all of the salads and wraps.

Simple and Satisfying

This meal plan is easy to stick to and comes together in a snap. You won’t even want a cheat meal because all of these recipes are filling and much more delicious than a greasy burger from the diner. I hope you enjoy them as much as I do. Bon appetit!

More Ways to Rock Your Meal Plan:

• A Week of Meals to Break Your Junk Food Addiction
• A Plan for Eating High-Quality Protein on a Low Budget
• Eating Clean On the Go: It’s All In the Planning

Teaser photo courtesy of Shutterstock.

Photos 1 and 2 courtesy of Sally Arsenault.

The post Nutrition for the Road: A Week of Quick and Easy Meals appeared first on Breaking Muscle.

When I was thirteen, I started smoking. I smoked until I was 25 and decided I was too old to continue. I assumed I would settle down and have a family, and I didn’t want to be addicted to cigarettes when it came time to get pregnant. Now that I am forty, I live alone with three cats. Although I never did get pregnant, quitting the cigarettes was obviously the best decision for my health.

I’m now quitting the junk food using the same successful strategy. This article is my invitation for you to join me.

Transition to eating clean, fresh ingredients with manageable steps.

Gradual Change for Lasting Effects

The smoking strategy was simple. Each day I had my first cigarette of the day fifteen minutes later than the day before. So on day one, my first cigarette was at 8:30am, the next day, 8:45, and so on. If I waited until my scheduled time for the first cigarette, I could smoke as much as I wanted afterwards. If I smoked before my scheduled time, I couldn’t smoke at all for the rest of the day. By the time I got to three months, I was no longer addicted to cigarettes, and I haven’t smoked regularly since.

So how can we apply that strategy to our diets? It’s all about the gradual change. For me, it’s not about throwing all of my junk food away and strictly adhering to my new diet. It’s not about beginning with a painful detox or cleanse (which are foolish, by the way). I was never able to quit smoking or do anything else “cold turkey.” I was able to quit because of two reasons:

1. It was important to me to quit for the sake of being healthy for future goals.
2. I never felt deprived during the quitting process.

Weekly Meal Plan for Athletes

So here I am nearing the end of recovery for a back injury I sustained in August of last year, and I am slowly but surely losing the weight I gained. For your sake and mine, I have developed a weekly meal plan, complete with recipes, and a detailed grocery list. This plan is my goal for a perfect week of eating.

Eat for Performance

Many of the recipes are from John Berardi’s Precision Nutrition cookbook. His basic concept is to eat low-carb meals any time, and higher carb meals after training. I kept that in mind as I mapped out the meal plan, but I wasn’t 100 percent compliant. I focused on finding healthy, delicious meals that I loved to eat. No plain broccoli and chicken.

I’ve tried each recipe I’ve included, and the whole plan is available in PDF format for your convenience. Each meal is hyperlinked to its recipe, and a grocery list for the full week (including supplements) is available in PDF as well. Please see my notes below regarding various substitutions for the grocery list.

Examples of some of the meals you’ll enjoy in this plan, including broiled salmon with miso glaze (upper left) and Asian kale salad (bottom middle).

Click Here to Download the Weekly Meal Plan and Grocery List

Grocery List Notes

You can simplify the grocery list by substituting ingredients. For example, instead of buying green onions and scallions, you can choose one or the other and adjust the quantities as needed. Or if you’re trying to avoid certain ingredients like grains or gluten, find recipes that are similar but don’t contain the offending ingredients.

Here are some of the substitutes and adjustments I made to the grocery list:

• For the Spaghetti Squash Spaghetti, I’ve substituted zucchini for the spaghetti squash. Use one zucchini per serving.
• For the Thin Texas Pizza, I’ve substituted aged white cheddar for feta, yellow onions for white onion, and regular tomatoes for grape tomatoes.
• For the Asian Kale Salad, I’ve substituted matchstick carrots for baby carrots.
• For the Thin Texas Pizza, I’ve substituted yellow onion for white onion.
• For the Cucumber Dill Salad, I’ve substituted regular tomatoes for grape tomatoes.
• I substituted the whole wheat tortilla on Thin Texas Pizza with this Cauliflower Pizza Crust.
• I substituted the corn tortillas in the Soft Chicken Tacos with these Soft Zucchini Tortillas.

Supplements

Supplements assist us with recovery and health. The majority of our nutrition comes from real food. Based on my research, I have settled on the following supplements to optimize my health and performance:

Daily Supplements:

• Krill Oil, Fish Oil, Flax Seed Oil or Micro algae oil totaling EPA 2400mg and DPA 1800mg
• Vitimin D3: 4000iu
• Magnesium Citrate: 400mg (or make this smoothie)
• Creatine: 5mg
• Green Tea: 1-2 cups
• Black Tea: 1- 2 cups

During + Post Training:

• BCAAs (during training)
• Protein + Dextrose (post-training). This should be consumed quickly, rather than sipped. I take one scoop of protein and about 40g of dextrose.
• Chamomile Tea: I fill a Thermos before training and drink it on my way home to calm my system after training and prepare for sleep. Remember, sleep is the most important thing you can do for your health. Be sure to get eight hours a night.

A Perfect Week of Meals

In an ideal training week, I train Brazilian jiu jitsu three days a week and do two days of strength and conditioning. I take one night off every week and walk an average of 10,000 steps a day, according to my Jawbone activity tracker.

My meal planning approach:

• Sunday evening I prep meals for the following week.
• I prepare my omelet filling for several days and my meals for Sunday night, Monday, and Tuesday until lunch.
• Tuesday night, I cook supper and meals for Wednesday and Thursday lunch.
• Thursday night, I cook supper and lunch for Friday
• For the rest of the weekend I am able to cook as needed.

Learn Patience and Consistency

Developing this meal plan has been a slow process. In the beginning, I cooked one or two meals from my Precision Nutrition cookbook per week. The rest of the time, I ate the way I normally would have. Eventually, I cooked three, then four meals that were based on the cookbook. I started enjoying these healthy meals more than the food I used to eat.

After gradually changing my diet over several months, I look forward to eating these healthy meals every day and I enjoy experimenting with different recipes. I feel better, and I’m starting to look better. Once I’m back on the mats at full capacity, I know I’ll perform better. I hope this meal plan will be a useful tool for you as well.

Click Here to Download the Weekly Meal Plan and Grocery List

You’ll Also Enjoy:

• Save Hours and Dollars: Streamline Your Meal Prep

• How to Plan and Cook a Week’s Worth of Healthy, Tasty Meals
• Eat to Perform: Simple Dietary Advice for the Athlete
• New on Breaking Muscle Right Now

Photo 1 and teaser image courtesy of Shutterstock.

Photo collage courtesy of Sally Arsenault.

The post A Week of Meals to Break Your Junk Food Addiction appeared first on Breaking Muscle.

“There must be a mistake. Are you sure this scale is correct?” I stammered.

“Doesn’t your weight class go up to 140?” asked the gentleman recording my weight.

“Well, yes. But I’ve never weighed 135 in my life!” I replied.

“I’m sure it’s just water weight,” my new friend politely suggested.

This was my weigh-in experience at my last NAS Strongman competition in August. Just fourteen months prior, I had weighed in at an NPC Bodybuilding show at 112lb.

Left: Me at 112lb on 6/21/14 at my first NPC bikini competition.

Right: Me at 135lb on 8/28/15, 10 days out from Maryland’s Strongest Man.

I’m pretty sure I went outside and cried, then proceeded to order a salad while all of my friends got pizza for dinner. I knew I wasn’t fat, and I was happy with how I looked in the mirror. But for some reason, hearing one hundred and thirty five pounds out loud crushed me.

Focus on Goals, Not Numbers

When you see (or hear) the number on the scale and it’s not what you thought it would be, consider the many other factors at play, including:

• Water Consumption: A healthy, hydrated individual holds several pounds of water weight at all times.
• Timing: Your weight will vary throughout the course of a day. Ever notice your abs look better in the morning? That’s because you didn’t eat or drink all night.
• Elimination: Did you poop today? If not, you’re probably a bit heavier than usual.

However, more than any of these factors, consider your own personal goals. I’ve slowly come to terms with the fact that if my goal is to get stronger, I’m going to have to be comfortable with a few extra pounds. Here’s what I’ve discovered since I accepted that reality:

Good news:

1. All of my lifts have increased in the past year.
2. I have more energy and strength to get me through the day.
3. I can move my own furniture and lift cars off of babies, if necessary.
4. I have attracted a mate with the enormousness of my glutes.
5. He cooks me bacon and pancakes every weekend, and I eat them without guilt.

Bad news:

1. Fitting in pants is hard when you have giant quads and a small waist.
2. According to my BMI, I am just shy of being classified as overweight.
3. Can’t really think of anything else.

Personally, I’m happy with how I look now. I don’t feel like I look 20lb heavier than a year ago. I am excited by my increased strength and am focusing on becoming a better athlete, not just my appearance.

Nutrition Advice to Become a Strength Training Animal

Disclaimer: I am not a nutritionist or dietician. I am a certified personal trainer and self-proclaimed fitness fanatic. This is what works for me, but it may not work for you. Take what you can from this and make it work for your needs.

1. Eat. You’re going to take in more calories than non-athletes in order to sustain your performance in the gym and meet your goals. I eat 4-6 meals daily, which includes pre- and post-workout meals.
2. Protein is your friend. Protein is the main focus of every meal/snack that I eat. As a female, I shoot for 1g protein per pound of body weight each day. I typically shoot for 20-25g of protein per meal. Good quality animal protein is best – chicken, beef, salmon, eggs – but don’t discount other protein options such as Greek yogurt or protein powder.
3. Carbohydrates give you energy, so eat them. I eat carbohydrates before and after my workouts. My favorites include sweet potato, oatmeal, rice, and of course pancakes after Strongman Saturdays.
4. Gluten and dairy are not so scary, if your body can tolerate them. I can tolerate both, so I eat them both. If you have a legitimate intolerance, you know what to avoid. But if you are buying gluten-free cookies just because they’re sold at Whole Foods, save your cash and buy the regular ones.
5. Fats keep you full between meals. If your goal is to gain muscle, fats will help because they increase testosterone levels (and no, you won’t turn into a dude). I get my fats from butter, oils, bacon, and avocado. Nuts are another great option, but sadly I’m allergic.
6. Carb cycling is a great option if you are trying to cut/maintain weight for a competition. Typically I would do this by increasing carbs on heavy lifting days (deadlift day or strongman event training) and decrease carbs plus increase fats on a recovery and rest day.

Sample Training Day Meal Plan

• Breakfast (7am): 3-egg omelet with veggies cooked in olive oil with half an avocado, water and tea
• Morning Snack (10am): ½ cup plain Greek yogurt with berries, water
• Lunch (1pm): 1 5oz piece chicken breast with asparagus and half of a sweet potato, seltzer
• Pre-workout (4pm): Apple/some sort of fruit or carb (some days I have granola) and tea
• Post-workout Dinner (7pm): Beef stew with potatoes and root veggies, water
• Evening Snack (9pm): Protein mug cake

Additional Tips on Your Journey to Swole-ness

• Use before/after photos, measurements, or your clothes to measure your progress, not the scale.
• Do exercise that makes you happy. Most days I really love strongman training. Sometimes I want to focus on Olympic weightlifting. Some days I do yoga – and that’s okay! Listen to your body and do what makes it happy. If you are training for a competition or event, obviously keep your training on task, but if you need a rest day, take it. Your body will let you know when it’s had too much.
• Be nice to yourself. Be forgiving when you eat a donut at work or skip the gym for happy hour one night. You only get one life. There’s no reason to beat yourself up over the occasional cheat meal/day/weekend. Personally, I will never give up Doritos.

Embrace your beefy thighs, sun-eclipsing booty, or any other body part that makes you feel a bit self-conscious. Appreciate the strength your muscles give you and the personal records you’ve set. Strength is beauty!

You’ll Also Enjoy:

• I Am Not My Deadlift, and Other Ways I Don’t Measure My Fitness
• The Intelligent Athlete’s Guide to Fueling Performance
• The Real “Ideal” Body Type Is Up to You
• New on Breaking Muscle Today

Photo 1 courtesy of Nicole DeMicco.

Photo 2 courtesy of Shutterstock.

Teaser photo courtesy of Strength Education.

The post Nutrition Advice to Turn You Into a Strength Training Animal appeared first on Breaking Muscle.

For about thirteen of those fourteen years, I saw countless doctors, therapists, and nutritionists and spent an accumulated total of about 3-4 years of my life in inpatient treatment and hospital settings. I learned the “what” of what to do to get better, but I did not know the “how” of how to get there.

It’s Not Just About Food

Eating disorders are tricky boogers. They fight to keep you stuck in fear. While recovery sounds good in concept, life without a disorder can be daunting. To make things worse, often times, people outside the disorder don’t get it. You will hear the following:

• “Just eat a cheeseburger.”
• “Just put on 5-10 lbs.”
• “Missing a day of exercise is not going to kill you.”
• “Stop counting.”

Easier said than done. Internally, there’s so much more going on. For the person with an eating disorder, eating a cheeseburger equals giving up control. Putting on weight is equivalent to losing your edge. Not going to the gym is lazy and an invitation for flubber on your “problem spot.” And giving up counting is unfathomable.

Are you on the edge of recovery, or at least toying with the idea of what it could look like, yet completely stumped as to whether it is even possible? While no two stories or bodies are alike, here are the steps you need to take to fuel your body during and after recovery.

Step 1: Learn From the Past

The first step is to ask yourself questions about your past experiences so you can understand your relationship with food and the teaching and beliefs that have shaped it.

Consider these questions:

• What’s worked for you before? What hasn’t worked?
• What was your relationship with food like for you as a kid?
• What have your food philosophies been over the years and how have they changed or shifted?

For me, reflecting on my past treatment experiences helped me better understand why I kept relapsing. During my inpatient treatments, foods like Egg McMuffins, takeout pizza, Eggo waffles, and ice cream were regular staples forced into my diet. As a patient, you are often required to eat whatever you are plated, unless you want to be “Boosted” (forced to drink a Boost Plus supplement) or tube-fed.

I always did what I was told, and on paper and the scale I looked as though as I was making progress. Yet time and time again, I’d get out of treatment three or four months later feeling awful in my own skin. I didn’t know how to handle the new weight gain or move in my own body, so I would run straight back to the comforts of my Lean Cuisines, Crystal Light, carrot sticks, and fat free yogurts – a complete pendulum swing from one extreme (treatment) to the other (eating disorder).

I had no concept of what middle ground meant or how to eat and take care of myself in the real world. Within no time, relapse would happen and I’d be right back at square one: forced to enter treatment again roughly 6-9 months later due to my disordered habits and declining weight. Reflecting on my past and what did and did not work during my recovery process helped me to proceed to step number two.

Step 2. Reprogram Your Old Habits

With my new desire to get better came the automatic invitation to start doing something new. After all, you’ve heard the definition of insanity, right? “Doing the same thing and expecting a different result.” I made up my mind to start doing just that – something different, something new.

“I saw my recovery as something fun to be embraced. The mind is a powerful weapon.”

This decision came about during my last and final stint in an inpatient treatment center in Miami. I made up my mind that, no matter how awful I felt in my own skin or how tempting my old ways seemed upon release from treatment, I was not going to run back to my eating disorder.

I was going to have to find out what being healthy, nourishing my body, and exercising for health – not compulsion or obsession – really meant, and for the first time, I began to see recovery as a great adventure. I saw my recovery as something fun to be embraced. The mind is a powerful weapon.

Step 3. Identify and Combat Your Triggers

Logistically speaking, “making recovery choices” for myself meant the following:

• Not climbing back on a StairMaster and finding a new, empowering, and fun way to exercise instead.
• Committing to not restricting my food and my right to eat once I was free from treatment.
• Give up writing down everything I ate in a day, and counting calories.
• Stop looking at the back of every nutrition label in the grocery store or Google searching the nutrition information of every food I placed in my grocery cart.
• Incorporating proteins, healthy fats, and a variety of veggies and carbs into my daily diet.
• Drinking enough water (yes, there was a time water even scared me because it was something in my stomach that made me feel heavy).
• Throwing out my scale, my stacks of fitness magazines with airbrushed cover models, and diet protein powders.

In addition, I made up my mind that, instead of believing all the lies my eating disorder had told me for so long, I was going to get educated on what real nutrition and health meant. The more I learned, the more I began to appreciate the superpowers of nutrition.

Before I knew it, food was becoming more than just something with calories in it or a toxic substance that I felt guilty consuming. A variety of nutrient-dense whole foods were the key to feeling amazing, enhancing my energy, boosting my mood and hormones, and promoting increased brain function.

Step 4. Be Mindful

Creating new habits takes some mental effort at first. When it came to meal times, a general meal template originally helped me learn how to incorporate regular, life-giving meals into my daily routine.

Along with my meal plan, I made a concerted effort to practice intuitive and mindful eating at each and every meal. I’d rate my level of hunger prior to the meal, on a scale of 1-10 (1=starving, 10=stuffed), as well as note any thoughts, feelings, beliefs, reservations, or reactions I had about the food I was about to consume or things going on generally in my day. Following the meal, I’d rate my fullness level, then once again note any particular thoughts or feelings I had. These mental practices translated into healthier eating habits.

Click on page two to see examples of meal plans for successful recovery.

Weekly Meal Plan Template

Breakfast:

• Protein (1-2 palm size hands)
• Healthy fat (1-2 thumbs sizes oils and nutbutters, half of an avocado, fistful nuts/seeds, etc.)
• Veggies (optional; as many as possible)
• Carb source (⅓ cup – 1 cup)

Mid-Morning Snack:

• Protein and/or fat source, sometimes paired with a piece of fruit or veggies

Lunch:

• Protein
• Healthy fat
• Veggies
• Carb source

Afternoon Snack:

• Protein and/or fat source, sometimes paired with a piece of fruit or veggies

Dinner:

• Protein
• Healthy fat
• Veggies
• Carb source

Evening Snack (optional, if hungry):

• Protein

Weekly Menu: Day 1

Breakfast:

• 2 eggs over-easy with spinach
• 2 slices nitrate free turkey bacon
• 1 orange
• 2 Tbsp. raw almond butter

Mid-Morning Snack:

• Homemade protein shake (unsweetened almond milk + blueberries + protein powder)

Lunch:

• Homemade mustard balsamic chicken thighs
• Roasted sweet potato fries drizzled with olive oil and cinnamon
• Steamed broccoli

Afternoon Snack:

• Handful macadamia nuts

Dinner:

• Turkey meatballs
• Spaghetti squash with tomato sauce
• Sautéed kale in coconut oil, sea salt, black pepper

Evening Snack (optional, if hungry)

• Scrambled eggs with spinach + mushrooms

Weekly Menu: Day 2

Breakfast:

• Homemade banana pancakes
• 3 nitrate free turkey sausage links, sautéed power greens

Mid-Morning Snack:

• Handful of leftover chicken

Lunch:

• Hearty salad: turkey burger patties atop mixed greens + Japanese sweet potato + 1 Tbsp. coconut butter + roasted asparagus and zucchini + oil & vinegar

Afternoon Snack:

• Pear + 2 Tbsp. almond butter

Dinner:

• Pan-grilled salmon or cod
• Roasted butternut squash
• Roasted Brussels sprouts, in coconut oil

Evening Snack (optional, if hungry):

• Protein shake in water before bed

Weekly Menu: Day 3

Breakfast:

• 2 hard boiled eggs
• ½ cup steel cut oats mixed with cinnamon, diced peach, almonds, splash of unsweetened almond milk

Mid-Morning Snack:

• 4oz full-fat Greek yogurt (plain) with some frozen berries

Lunch:

• Leftover meatballs
• Roasted sweet potato
• Mixed green salad

Afternoon Snack:

• Turkey rollups with guacamole in a lettuce wrap

Dinner:

• Turkey meatloaf
• Cauliflower mash (cauliflower, chicken broth, 1 tbsp. grass-fed butter)
• Roasted asparagus

Evening Snack (optional, if hungry)

• Homemade almond-flour chocolate chip cookie

Take Ownership of Your Recovery

These are examples of consistent, whole-foods based meals that helped me feel amazing, inside and out. I began to regain energy, feel good in my own skin, take ownership of my recovery, learn how to cook (and actually enjoy it), gain empowerment in the beautiful act of self-care, and on and on.

Today, I am happy to say I no longer require a meal plan or extra motivation to eat. I fuel my body to feel amazing, inside and out. I listen to my body so I can provide it with a variety of nutritious, life-giving foods. Food is meant to fuel your life so you can go out there and live it to the fullest. It’s not meant to dominate or control you.

When in doubt about what decisions to make concerning food choices, meal plans, and recovery, take a pause and deep breath and ask yourself:

What would the healthy version of myself, the recovered person who I aspire to be, do in this situation? What decisions would she make for self-care?

As we think, therefore we become, and our actions follow suit. Think positively. 

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Photos courtesy of Shutterstock.

The post How I Faced My Fears and Overcame My Eating Disorder appeared first on Breaking Muscle.

What if you could have a day or two worth of meals in as little as 20-30 minutes each day (the time it takes you to call in and wait on takeout, go pick up takeout, and sit down and eat it for ONE meal – not to mention the other two meals you have to find or make throughout the day)?

Plan for Success

We’ve all heard the saying: “Failing to prepare is preparing to fail.” We know meal prep benefits us, but taking the time to do it is often more of a good intention than something that is actually doable.

And, when this happens, we inevitably end up:

• Spending more money eating out
• Hangry
• Eating whatever is in sight when hanger strikes
• Eating less-than-quality food or settling for anything
• Wishing we had meal-prepped
• Weak sauce because we haven’t eaten enough food

I’ll teach you how to build your daily meals around foods you already know and love, and keep your body (and workouts) fueled to take on whatever comes your way. The only planning involved? The weekly run to the grocery store you are already doing. Here’s the play by play.

2 Simple Steps to Meal Prep Success #1: Grocery Store

First I hit the store to stock up on staples. Meat. Veggies. Healthy fats. Maybe some fresh fruits, and any longer lasting non-perishables I’m running low on (spices, seasonings, boxed almond milk/coconut milk, nuts/seeds, nutbutter, etc.). Here’s a peek at what I usually buy for the week:

Protein:

• 6lb ground meat (ground turkey, grass-fed bison, or beef)
• 2lb organic chicken thighs
• 1lb frozen cod
• 1-2 natural, organic rotisserie chickens (can also buy a whole chicken and make it yourself)
• 1 carton pasture-raised eggs
• Chicken/turkey sausage (nitrate-free)

Veggies:

• Rainbow chard
• Kale
• Collard greens
• Power greens
• Spinach
• Zucchini
• Asparagus
• Broccoli
• LOTS of sweet potatoes (all varieties: Japanese, Garnet, Hannah Jane, etc.)

Fruit:

• 2-3 bananas
• Carton of fresh strawberries (or other seasonal berry)

Healthy Fats:

• Avocados
• As needed: coconut butter, coconut oil, extra virgin olive oil, raw almond butter, macadamia nuts, or almonds

Non-perishables (as needed):

• Coconut aminos
• Unsweetened almond milk
• Coconut vinegar and/or apple cider vinegar
• Dijon mustard
• Balsamic vinegar
• Sea salt, black pepper, garlic powder, cinnamon
• Canned tuna

Once my grocery expedition is checked off the list, I am done with my meal prep for the week until dinnertime.

2 Simple Steps to Meal Prep Success #2: Dinnertime

When dinnertime strikes, I hit the kitchen to whip up my meal. The aim of my meal prep session here? Make enough for dinner tonight and lunch tomorrow, while also whipping up my breakfast and potentially prepping a veggie, sweet potatoes, and/or other protein source to have on hand for the rest of the week.

All of this is accomplished in as little as thirty minutes. I am left with enough food not only for that night and the next day, but also for more options throughout the week. For example:

Day 1

1. Cook a simple protein source to eat for dinner and lunch the next day (turkey patties, grilled fish, or baked chicken thighs).
2. At the same time, sautee a lot of rainbow chard and kale on stove top in coconut oil (some for tonight and some for tomorrow).
3. And, at the same time, toss chicken sausage in pan on stove top (for breakfast the next day).
4. While your food is cooking on the stove top, heat up the oven to 425 degrees Fahrenheit. Wash and wrap 5-6 sweet potatoes in aluminum foil. Place Brussel sprouts, zucchini, asparagus, and broccoli in glassware baking dish, toss in extra virgin olive oil, sea salt and pepper. Place both items in oven (veggies for one hour; potatoes for 75-90 minutes).
5. Flip protein sources and stir veggies sautéing on stovetop.
6. Break out chicken thighs or pork tenderloin. Plug in crockpot, place meat in crockpot, add spices of choice, and cook on low.
7. Lastly, steam some cauliflower on the remaining fourth burner on the stove to soften it in order to make cauliflower mash later this week.

By the end of twenty minutes, I have tonight’s dinner and the bases of breakfast and lunch prepped for the next day, as well as some healthy foods to have on hand cooking in the oven and crockpot while I sit down to eat. A vast majority of my meal prep has been accomplished for the next several days, and I won’t need to cook anything again until tomorrow night.

Day 2

Here’s an example of what days two and three might look like. Since my chicken thighs are prepped from the night before, I decide to have those for dinner, along with a cauliflower mash and some more sautéed greens. I break out my food processor and the steamed cauliflower from the night before, combine it with some grassfed butter and chicken stock, and make some cauliflower mash.

Since I have some more time on my hands tonight (about fifteen minutes more if we are on that twenty-minute clock), I decide to go ahead and prep some more turkey patties tonight to have on hand. I cook up 2lb worth, which makes eight burgers in about ten minutes on the stove. While those are cooking, I decide to hardboil my carton of eggs on the stove top for an easy grab-and-go option (or you could also make egg muffins), as well as wash and roast a few more veggies in my toaster oven.

I eat my dinner in about 25 minutes, with more food prepped for the rest of the week.

Day 3

I feel like fish tonight. So I pan fry some cod or salmon on the stove, to pair with a sweet potato and my favorite power greens (lots!). Tomorrow for lunch, I will toss it on some spinach with avocado and half a sweet potato mixed in my salad, drizzled with coconut vinegar. While these are cooking, I pop a few more sweet potatoes in the oven at 425 degrees Fahrenheit.

For breakfast the next day, I heat up some more chicken sausage (patties). These are great with avocado on top. That’s all I need to do tonight.

As you can see, meal prep is a simple part of the daily routine. It takes just about 20-30 minutes out of your day in order to have plenty on hand, not only for dinner that night, but breakfasts and lunches throughout the following days and week. And it ebbs and flows. Some days you may spend thirty minutes, other nights five minutes just reheating your food. You decide, according to your daily schedule.

Problem #1: I Hate Leftovers

If you really don’t love the idea of leftovers, here are some easy, grab-and-go options to keep in your fridge to throw in our cooler or lunch box the night before.

• Hardboiled eggs (from salad bar; or Trader Joe’s and Whole Foods sell already pre-made)
• Canned tuna/salmon (mix with Primal Kitchen Mayo or avocado or Dijon mustard)
• Nitrate-free deli meat (Applegate Farms)
• Nutbutter and coconut butter packets
• Rotisserie chicken
• Pre-made salmon, chicken (Whole Foods for instance has in their cold case)
• Boxed spinach/lettuces
• Pre-washed, pre-sliced veggies (zucchini, carrot sticks, celery, etc.)
• Frozen turkey patties (Applegate Farms), turkey/chicken sausage (takes 6-8 minutes to re-heat on stovetop)
• Sweet potatoes (wash, dice, cook for 6-7 minutes in the microwave – not as good, but gets the job done)

Problem #2: I Want Variety

Are meat, veggies, and healthy fats super boring to you? If you like recipes and variety every day, there are still options. Recipes can be simple, and it’s all about finding those little pockets of time to make ‘em happen.

Again, meal prep can occur throughout the week. The common Saturday/Sunday meal prep day is not the end all be all. Remind yourself of that. Just because you may not have made everything on Sunday does not mean all cooking hope is lost.

Some simple recipes that come to mind:

• Chili
• Meatballs or meat sauce over spaghetti squash
• Chicken drumsticks
• Chicken/beef stir fry over cauliflower rice
• Ground taco meat wrapped in lettuce wraps
• Coconut crusted or almond crusted chicken or fish
• Pulled pork with no-sugar added BBQ sauce

Personalize Your Prep

Again, you can whip up a recipe of your choice (one that may take longer to cook) while concurrently cooking a simple supper one night, then have your creation for the next day (and several days after that) to bring some spice to your life.

The bottom line? Keep it simple.

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Photos courtesy of Shutterstock.

The post 2 Simple Steps to Meal Prep Success appeared first on Breaking Muscle.

So, what are we missing? What is the secret to shedding body fat?

As with anything health related, every body is different, and your secret may look completely different from his or her secret. That said, there are some general guidelines for both nutrition and lifestyle that most everyone can benefit from. And they don’t involve being enslaved to a scale, a StairMaster, or a calorie-tracking app on your phone.

Here is your play-by-play template for conquering the feat of fat loss today.

Getting Started

Establishing a foundation of good nutrition is the main focus when you are starting. This means overhauling bad habits and replacing them with healthier choices. And by “good nutrition,” I am not talking about “low calorie” or “low fat” options promoted by the FDA. I am talking real, whole foods your body is wired to eat:

• Protein – Organic, free-range poultry; grass-fed beef/bison; wild-caught seafood; pasture-raised eggs.
• Fresh Produce – Veggies and fruits, preferably organic, non-GMO; keeping fruits at one to two servings per day and starchy vegetables to a minimum.
• Essential Fatty Acids – Fish, egg yolks, animal fat from organic sources, avocado, raw nuts and seeds, extra virgin olive oil, coconut oil, coconut butter, avocado oil, hemp and pumpkin seed oil, etc.
• Lots of Water

Water is one of the most important macronutrients to focus on. Water helps get your metabolism firing to support all your cellular processes and aids in the digestion of the wonderful nutrients you are going to be taking in. You should drink half your body weight in ounces daily at the minimum. In addition, you should include an extra twelve ounces for every eight ounces of diuretics you might be consuming, as well as for exercise and in hot weather.

“You should drink half your body weight in ounces daily at the minimum.”

And what you are cutting out of your diet? Sugar. Artificial sweeteners. Grains. Dairy. Alcohol. I know, you’re thinking, “What? Are you crazy?” But don’t get your panties in a wad. Your goal is fat loss, right? If you want to see this happen faster than watching paint dry, cutting out these gut-offending foods will increase your rate of success. On the plus side, you don’t have to think about calorie counting, macronutrient counting, stocking up on Lean Cuisines and Diet Cokes, or weighing and measuring your food!

Basic Beginning Meal Plan Template

Breakfast, Lunch, and Dinner:

• Protein – 1-2 palm sizes
• Fat – 1-2 thumb sizes for oils and spreads, a closed fistful of nuts/seeds, or a half avocado
• Veggie -½ plate, aim for non-starchy sources and lots of greens

As for snacks, incorporate these as needed – perhaps a mid-morning and mid-afternoon snack. Make these protein and/or fat-based with minimal intake of carb sources. Maybe some baby carrots or celery sticks with almond butter, or a small piece of fruit or handful of berries with a fistful of unsalted raw nuts.

Some Specific Examples, Please

Are you a black-and-white learner? I am, too! Here are some concrete examples and meal ideas for your basic body fat loss template:

Breakfast

• Example 1: 2-3 pasture raised eggs + spinach and mushrooms + cook in 1 tsp grass-fed butter + 2 slices bacon/turkey bacon
• Example 2: Chicken/turkey sausage patties x 1-2 (nitrate-free) + ½ avocado + sautéed greens in 1 tsp coconut oil
• Example 3 Smoothie: 1 cup unsweetened coconut milk or almond milk + 1 serving denatured whey protein or hemp protein + handful frozen blueberries + handful of greens + fat (choice): 1 Tbsp coconut oil, coconut butter, 1oz chia seeds/pumpkin seeds, or nut butter

Lunch

• Example 1: Mixed greens + roasted asparagus + grilled salmon + ½ avocado + 1 Tbsp extra virgin olive oil & vinegar
• Example 2: Homemade chicken or wild-caught canned tuna salad (make with homemade mayo from avocado-based oil or mashed avocado and Dijon mustard + diced celery + 6-8 raw pecans or cashews) + wrap in Romaine lettuce wrap + small peach or apple
• Example 3: Leftover turkey, bison burger patties or organic chicken thighs + roasted/steamed veggies (Brussels sprouts, zucchini, broccoli, asparagus, summer squash, etc.) + 1-2 Tbsp coconut butter or unsweetened coconut flakes atop veggies

Dinner

• Example 1: Spaghetti squash + grass-fed beef + homemade marinara sauce + steamed broccoli with 1 tsp grass-fed butter
• Example 2: Pan-fried fish (wild-caught fish of choice) + grilled zucchini and yellow squash drizzled with 1 Tbspextra virgin olive oil + mixed green salad with Balsamic or coconut vinegar as dressing
• Example 3: Turkey or grass-fed burgers + half avocado + lettuce/tomato + small sweet potato (diced and roasted) or homemade carrot fries

Snacks

• 1-2 hardboiled eggs
• Celery sticks with 1 Tbsp raw almond butter
• Carrot sticks with ⅓ cup guacamole (homemade)
• Leftover protein (chicken, pork chop, small burger patty)
• Nitrate-free deli meat (turkey, ham) rollups
• 1-2 Tbsp coconut butter
• 1-2 Tbsp raw nut butter
• Small fistful raw nuts
• Homemade tuna/chicken salad
• Small piece of fruit with nut butter or raw nuts
• 1 serving high-quality whey protein in water (around workouts is great)

But How Much Do I Eat?

Gauge the total amounts you eat based on your hunger-fullness levels. After all, you can only eat so much chicken breast, broccoli, or nuts in one setting without suffering a stomach ache.

“it takes your brain about twenty minutes after consuming anything to signal your stomach that you are full. So no rushing here, people!”

Practice good digestive practices by chewing your food thoroughly, and consider setting down your fork between bites. It takes your brain about twenty minutes after consuming anything to signal your stomach that you are full. So no rushing here, people! Sip water as needed, but keep the majority of your water consumption around meals, rather than during.

Also you cannot go wrong with adding a high-quality probiotic to your daily supplement regimen. Take one dose in the morning and one in the evening before bed. A few of my favorite brands include Green Pasture’s cod liver oil and TransFormation’s enzymes probiotic. Probiotics help the promotion of healthy gut flora, and that means improved assimilation and uptake of your nutrients and a healthy intestinal lining. In addition, consider incorporating more probiotic foods into your diet like sauerkraut, fermented foods, kombucha, and even homemade chicken or beef bone broth.

Dealing With Cravings

Often people ask, “What about my cravings? My sweet tooth? What do I do after dinner when I can’t control them?” Here are four steps to controlling cravings effectively:

1. Breathe. You can most certainly control what goes into your mouth. Those treats aren’t tying your hands behind your back and forcing their way in.
2. Do a mindfulness check. Ask yourself, “Why am I craving this right now? What am I really craving? Am I really hungry?” Perhaps your cravings have just become a habit or ritual, a filler for boredom or loneliness or insecurity. Whatever the reason for the cravings, there is no time like the present to begin replacing these mindsets and habits. Distraction can work wonders. Do something else. Remove yourself from the same old situation (in front of the TV, on the couch with a spoon in hand, etc.).
3. You may be surprised. Often our “sugar” cravings are actually signs of blood sugar handling dysfunction and/or fatty acid deficiencies. You may find as you incorporate more essential fatty acids into your diet that your sugar highs and lows, and your cravings, naturally begin to fade. Voila nutrition!
4. Find your replacements. Replace old standbys like Ben & Jerry’s or milk and cookies with a healthier, more nourishing alternative:

• Tazo cinnamon tea or other herbal tea
• Grass-fed butter cubes (1 Tbsp) + homemade nut/seed crackers
• Unsweetened almond milk (chocolate or vanilla)
• A spoonful of coconut butter
• A small piece of dark chocolate (80%+ cocoa)
• 1 Tbsp chocolate chips or unsweetened coconut + 1 Tbsp raw nut butter
• Homemade avocado “pudding”
• Homemade coconut-milk ice cream
• Handful frozen berries/cherries
• Chocolate or vanilla protein powder, without sugar/artificial sweeteners

Other Factors

Solid nutrition will get you far in your body fat loss goals. But it is imperative to consider the other lifestyle factors that will either help or hinder your progress. They aren’t sexy, but they are fundamental to seeing success, including:

• Sleep: Lack of sleep raises ghrelin and lowers leptin. In other words, lack of sleep is linked to increased appetite and impaired ability to recognize fullness. Press the restart button for yourself with your new dietary changes, and give yourself permission to sleep seven to nine hours per night.
• Stress: Chances are, if you’ve been struggling with “stubborn body fat” your body is stressed. From former weight loss or body fat loss efforts, underfeeding, overeating, work stress, traffic, endless to-do lists, and more, stress is a part of life. If left unmanaged, it takes a toll through increased cortisol, which impacts our body’s desire, or even ability, to shed body fat. Find ways to decrease stress – like meditation, yoga, social activities, fewer to-dos on your list, or recreational exercise – and you will get closer to your fat-loss goals.

If you have any questions about any aspect of this fat-loss plan, please post them to the comments below.

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Photos courtesy of Shutterstock.

The post A Comprehensive Guide to Meal Planning for Fat Loss appeared first on Breaking Muscle.