Nutrition Challenge Day #5: Have a Plan for the Day
Nutrition Challenge Day #5: Have a Plan for the DayYou’ve made it to the final day of the 5-day Challenge, Rockstar!! So awesome!
Do you remember when we were kids, how our moms packed lunches and snacks for us? When we were babies, they never left home without a bottle and our baby food. That’s because Mom knew that we needed a steady supply of nutrients to get big and strong, and to thrive!
But somewhere between high school and our first job, it got ‘cooler’ to go out to eat with our friends and Mom had to pack our thermos and lunchbox away.
And then something started to happen. We noticed our pants weren’t fitting quite right. And even after miles on the treadmill and hours in fitness classes, the eating out and late night cereal started to add up. We realized we needed a new system to stay on track with our fitness goals, look our best and avoid those mid-morning energy crashes.
(find your workout challenge below!)
Failing to plan is planning to fail
If you’ve been on any social media lately, you’ll notice a trend in the food prepping sphere. All kinds of big accounts are teaching and preaching the simple art of food prepping.
“Failing to plan is planning to fail” makes sense when it comes to our bodies, and the way we take care of them.
There are many different ways to approach your food prepping. In the Body Fuel System, I created 3 different ways to do it so you could use whichever approach was right for your life each week.
For example, some people like to prep their food in one fell swoop and have all their main meals ready to go in advance (batch).
Others like to prep a few staples and do some light cooking on a daily basis (hybrid). And still others (and me some weeks when I’m really busy) travel a lot, or just don’t cook much and prefer to have a simple solution of shortcuts that nourish them on the go (minimal).
Whatever approach you have for how you get your food prepared, having food that’s ready in the morning to simply pack into a couple containers gives you more time to sleep, more time to enjoy your coffee and eggs, and more money in your pocket.
Yep, that’s right – having your food plan in place is a big money saver. Even if your grocery bill is $70-100 a week, you could spend that much – and most likely more – eating out 3 times a day for 3 days. And that’s if you were doing it cheap. When you add up taxes and tips, not to mention the appetizers you ordered and probably wouldn’t have had at home, your restaurant bill can add up fast.
Here’s a sample of recipes in the Body Fuel System, my most popular eating guide and meal plan:
The best part about having your own healthy food ready to go is the difference it makes to your waistline. I have never been in better shape than when I am organized in this area (exactly why I created the different eating styles). It’s super frustrating to do all those workouts and not see changes to your body. 9 times out of 10 that difference happens from the way we eat.
For my simple guide with all the best recipes, daily menus and food setup for you whether you’re taking a more minimal approach to prepping (using shortcuts), doing it all in one batch session, or fall somewhere in between, the Body Fuel System has it all – with custom steps for every week depending on your preference, healthy gluten and dairy free recipes (with Vegetarian options) and an awesome guide to understanding nutrition so you can just KNOW what to eat and HOW to put it all together for yourself in any situation.
Here’s a little guide to help you choose good recipes and plan your week.
A. Pick your proteins. You’ll want proteins for breakfast, lunches and dinners. If you’re training regularly, consider including a quality protein powder to add to fun recipes like pancakes or muffins, or have in a green smoothie or protein shake.
Some good proteins include:
-chicken
-turkey
-fish
-red meat
-tempeh
-edamame
-black beans, red beans, navy beans, white beans
-protein powder
-eggs
More about Protein: Protein 101
B. Pick your carbs. I usually opt for 2 main carbs per week and make a big batch.
Some good carbs include:
– sweet potatoes
-quinoa
-amaranth
-bread (gluten free or sprouted for me)
-millet
-rice
-pumpkin
-fruit (I always have fruit on hand for snacks and green smoothies – some frozen, and some fresh. I like to buy the more expensive berries frozen so they don’t go bad)
C. Choose healthy fats. Have a couple good quality cooking oils on hand, like olive oil and coconut oil. Be sure to pick up some quality fats to include with your proteins and greens.
Some good fats include:
-avocado
-nuts
-chia seeds
-coconut oil
-coconut milk
-olive oil
-olives
More about Fat: Healthy Fat 101
D. Choose greens/veggies. I was never a big fan of cooking a lot of vegetables. I like sauteeing up some spinach or supergreens with a little garlic for breakfast, but I’d rather have a big mixed greens salad, and Green Smoothies make my life awesome. Whatever you prefer, the important thing is to get those daily greens in your body. We need the phytonutrients, vitamins and compounds they contain.
Some good veggies/greens include:
-kale
-swiss chard
-spinach
-collard greens
-dandelion greens
-parsley, mint, basil or other fresh herbs
-cucumber, celery, sugar snaps or other crunchy veggies
-tomatoes
-carrots
-mushrooms
-sugar snap peas
-onions
-garlic
-broccoli
Packing it up for the day
Even if you don’t do food prep often, or prefer to buy your food already made, taking something with you for the day is a better option than eating out every day.
And that’s what Day 5 of this 5-day challenge is all about – bring something with you so you’re not stuck eating out of a vending machine, tempted by the cupcakes or donuts your co-workers brought in, or ordering something greasy and fatty for lunch because you haven’t eaten all day and you’re starving.
Sticking to No added sugar from Day 1 will be a breeze if you’re in charge of your food all day. And taking your green smoothie with you from Day 2 already means you’ve got at least one great thing to pack and go. Be sure to drink enough water to get the benefits of all those nutrients you’re eating from our Day 3 hydration challenge. And mixing up your food like we did in the Day 4 variety challenge will ensure you get all the nutrients you need to stay healthy.
Workout Challenge Day #5: 15-min Full Body HIIT
3 rounds:
- Sumo Squat High Pull Rows (0:30)
- Mountain climbers (0:30)
- Cross Punch Alternating Side Kicks (0:30)
- Burpee Split Squat Lunges (0:30)
- In and Out Abs (0:30)
Love these workouts? Well I do too! I put workouts like these into my workout programs.
If you’re looking for one to follow, CLICK HERE!
Thanks for taking the 5-day Challenge with me!
I created this challenge for myself actually, when I was trying to really zero in on those “small hinges” that swing big doors of health and results. This challenge helped me really tune into some good practices that make a difference in how I feel and look.
How did you feel taking the challenge? Be sure to comment below and let me know how this challenge helped you! xoxo
Want to continue the journey? Shop the Betty Rocker Collection!
