I know how hard eating the right foods is. EVEN though I’m a coach, I’m still human and have food desires like everyone else. But here’s how I stay disciplined Monday to friday (and the weekend too) to ensure I stay on track and leave my cravings at the door.
And before anyone says ‘oh but it’s easy as you’re a trainer’. Whilst that’s true, I work every weekday at 6am sharp and finish most nights at 9:30pm. On top of that, I have 2 kids under 2 and a wife to pay attention to. Look, here’s my fam. Aren’t my daughters just to die for 🙂
Anyways, I start Monday a little later which means I need to set myself up for the week ahead, and that starts on the Saturday.
Helen and I schedule our Tesco delivery for Sunday evening OR Saturday morning depending what we’re up to. If it’s a busy weekend we’ll schedule it for Sunday evening at 10pm, and if it isn’t, we’ll schedule it for Saturday at 7am.
I’ll then go through my app and select any meals I want to replicate. They must follow these guidelines:
- High Protein
- High in nutrients
- Balanced macros
- Quick and convenient to make.
At the moment, I’m enjoying my Thai Red Curry (with rice), Lean Beef Meatballs, Chickpea curry and Overnight oats. The last thing I want to be doing is putting endless amounts of ingredients in and spending hours that I don’t have making the meals.
I aim to get all this done by Monday at 7:30am/8am. So yes, I’m up at 5:30am every single Monday.
I’ll get all my ingredients out and lay them out in accordance to the recipe.
Meatballs on one side, Thai curry on the other and the chickpeas to the side. The chickpea one is easy. You bung all the ingredients together into the Le Creuset dish and then just pop it into the oven.
So once that’s done, I chuck the oil into the pans and then get to work chopping the veggies.
I’ll make the Thai curry and the sauce of the meatballs at the same time. Which leaves the making of the meatballs and the overnight oats to get done before the rest is done.
I’ll go ahead and grab the big bowl for the meatballs and mix all the ingredients together and then make into balls and pop into the air fryer.
So I have the Thai curry, chickpeas (in the oven now) and the meatball sauce cooking, and the meat balls in the air fryer. That gives me a bit of time to clean up the mess and put the chopping board, knife, mixing bowl etc into the dishwasher and I’ll then go into the cupboard and get out my overnight oats glass containers.
I’ll scoop the protein, greek yoghurt, milk, fruit, and the other ingredients into the glass containers and give a little stir to smooth them out. I’ll usually do 3 days of overnight oats but 5 days of the other stuff. That’s 3 days in the fridge, and 2 days in the freezer.
By this time I’m just stirring the stuff around and making sure the recipes are all finishing at roughly the same time. My tubberware is now sitting on the side ready to be used with the dishes. The meatbaklls are only around 10 mins to be done so I’ll scoop them out the air fryer and put them in the container along with the sauce.
The rice is next, and added to with the Thai red curry and then the chickpea curry is taken out after all the washing up is done as that is the longest to take as it’s int the oven like an hour.
And so that’s it. It’s pretty simple from there. I’ll take Mon to Wednesday with me and put them in my fridge at my studio that morning and I’ll put Thursday and Friday into the freezer.
Each recipe has over 40g of protein, at least 2-3 portions of veggies and balanced with carbs, fats and protein.
You don’t have to complicate it.
if you’d like the recipes I use, head over to this resource page and you can download them for free. These recipes have led me to stay in this shape, coupled with my regular strength training sessions.
Any questions, let me know
~ Sam