Want to improve the duration and quality of your sleep? How about coping better with the stress of your daily grind?

Aside from from getting enough sleep and exercising regularly, one other thing completes the cornerstones of good health: a healthy diet.

But we all know preparing fresh, nutrient-packed meals can take a lot of time and effort. It can can even feel like a chore… but it doesn’t have to be. Don’t let life’s many commitments prevent you from achieving your goals!

Read below to learn more about how you can optimize your meal preparation today.

 

Know Your Goals

Want to pack on some lean muscle? How about dropping a few pounds or controlling your blood pressure? All meal plans are not created equal; to choose the best one for you, know your goals and what to track.

Calorie counting is no fun, but having a general idea of what you are consuming is probably a good idea; there may be a snack or beverage that is killing your gains. Your best bet is to stick to single-ingredient foods as they are nutrient dense and filling.

Not a fan of calorie counting? Try tracking clothing size or other measurements, body mass index (BMI), blood pressure, blood sugar, or length/quality of sleep.

For aesthetic goals, I recommend tracking clothing size. Think back to the sizes you wore when you felt most comfortable with your body, and work towards them. Weekly photos and monthly bust/waist/hip measurements can serve as check points along the way.

Your BMI is an estimate of body fat. It is not as accurate as more invasive measures, however, since your build is not factored into the equation. For example, a 5’9” , 220lb collegiate running back would have a BMI of 32.5, which is considered obese.  Nonetheless, it can give you a rough estimate of your target weight range. Calculate yours here: https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm

For health related goals, blood pressure, heart rate, and blood sugar can be monitored before and after meals or activity. Seek the opinion of a medical professional if you think any of these numbers are abnormal.

The length of your rest can be tracked by setting an alarm for bedtime and wake-time. Use a simple subjective method for tracking quality, i.e a scale from 0-5, 0 being no sleep and 5 being great sleep.

Weight is the most tracked number, but the one I recommend tracking the least… unless you are a weight-class athlete. It fluctuates daily and does not give the entire picture. Two individuals with the same height and weight can have completely different builds….one athletic and trim, the other overweight. An occasional weigh-in is fine, but be sure to monitor some of the above numbers more often.

 

Know Your Schedule

Once your goals are in play and you have your tracking checklist complete, iron out your schedule. Meal prep takes time; be sure to plan for it on a day where time is abundant.

Ideally, meal prep should be accomplished before the start of the work week. Weekends typically allow for more time to devote…. Sunday is ideal given that the clock on the prepared food runs out in 4 to 5 days.

If you don’t have a considerable chunk of time, break it up. Conversely, opt for quick-prep meals or those that require little attention; the crockpot is your friend.

 

Know Your Grocery List

Monday through Friday can be pretty routine… your meal plan should be too. Learn what foods work best for you. Think: Are they easy to find? Are they easy to prepare? Have I been consistently reaching goals? Once they are identified, stick to the program.

 

Keep It Simple

Make it easy in yourself. Practices like buying pre-cut fruits, frozen vegetables, or canned beans can save you lots of time. Fresh is always ideal, but you can strategically buy to avoid pitfalls.

Typically, canned foods are high in sodium, which can lead to water retention, weight gain, and elevated blood pressure. However, most grocers carry low or no salt added options.

Also, check out the food labels to ensure single-ingredient foods are just that. Canned or jarred foods can be pumped full of preservatives and artificial flavors… be on the lookout for those that aren’t.

Lastly, choose your packaging wisely. Mason jar salads are easy to transport. Pair these with a pack of paper plates at work to limit clean-up. Tupperware is another popular choice. Multi-compartment bento boxes can keep food separate, help control portions, and stack for easy transport and storage.

 

Cheat

Even if you are one of the fortunate people that enjoy their “9 to 5”, the weekend is still eagerly greeted. Similarly, although eating clean can be flavorful, your cheat meal is like the weekend.

Again, trial by error can help you determine what works best. Can you go off your plan all weekend and still achieve gains? Or is a cheat day or meal optimal?

Be sure to include a cheat weekly as another checkpoint to look forward to, or just the opportunity to decompress or reward the week’s hard work.

 

To Sum IT Up

• As always, start with a quantifiable goal. With one in mind, determine how to track progress. Track how your diet affects your rest.
• Plan your schedule. Write it down or save it in your phone’s calendar. Ensure meal prep is just another part of the routine. Get it done on the day you have the most time to burn.
• Have a go-to grocery list that is easy to obtain and easy to prepare. Determine which foods work best for you.
• Keep it simple. Running out of groceries or time can lead to a relapse. Keep the pantry stocked with easy to prepare items when you’re in a bind. Stay ahead of the game with smart packing.
• Cheat… it’s your meal plan’s weekend.

If you like reading about Dr. Dugarte’s healthy lifestyle articles you will certainly love hearing from him email tips just for you. Subscribe to our seven-day Sleep Improvement course here!