Fitness Journey - Diet & Meal Prep -

One of the top fitness questions I get asked is meal prepping and diet I follow.

To be honest, I do not count macros and weight food when I eat/meal prep. As a mother and work full time, I have no time or energy to do all that.(my excuse haha) but be smart and use some tools, it is not so hard and less time consuming J

The app I use –

My Fitness Pal :

This app helps you keep on track with counting calories and burning calories. I sometime have problems with finding foods because I like to eat some exotic food. But You can use the barcode on the items you bought and the most menus from chain restaurants are covered.


 

My Calendar :

This is only for female.. But Learning and tracking your monthly cycles is very important for ladies to be aware what is going on in your body. I found very helpful article on bodybuilding.com. During the time, I become really sleepy and crave sweets (I do not have sweet tooth!) and struggle running or lifting the same amount I have been. My advise is that don't beat yourself too much during your girl week. Not only the dieting and working out become less interesting and fun, but also stressong your body. When you feel like you want some ice cream, just go ahead and do it! But try to keep it minimal ;) The key is you pay attention to the signs your body is trying to tell and moderation is necessary.

My meal prep is very simple. My rule of thumb :No or less dressing/seasoning - I use flavor god for seasoning my meals.

I use certain items for each nutrition group.

Protein:

Chicken breast, Lean ground Turkey Breast, Swordfish, Salmon, Tuna, Ahi, Filet Mignon, Cottage Cheese, Top Round Steak/Sirloin Steak, Exrta Lean Ground Beef, Tri-Tip Steak, Egg/Egg White, Jerky (low sugar!) Portion I use for one serving is the size of my flat hand.

Carbs:

Yams, Sweet Potato, Red Potato, Whole Wheat Pasta, Brown Rice, Wild Rice, Oatmeal, Barley, Beans(Kidney, Pinto, Black), Cream of Wheat, Squash. Avoid white flour products! One serving for carb is the size of my clenched fist.

Veggies:

Broccoli, Asparagus, Romaine Lettuce, Green Beans, Cauliflower, Spinach, Green Pepper, Green Peas, Zucchini, Cucumber, Brussel Sprouts, Artichoke, Cabbage. Corn and Carrots are considered carbs !! Portion...as much as you want!!!

Healthy Fats:

Avocados, Fish Oil, Olive Oil, Coconut Oil, Unsalted Nuts, Natural Peanut Butter, Almond Butter

Healthy Condiments:

Spray Butter, PAM, Mrs. Dash/Flavor God, Garlic Powder, Red/Black Pepper, Sea Salt, Law Sugar BBQ Sauce, Low Sodium Soy Sauce, Balsamic Vinaigrette, Non Fat Mayo, Mustard, Splenda, Stevia

Pretty simple right? Of course, I switch things up so I will not get bored and you can be creative about how you cook them. This is the basic of the healthy eating and the amount you can consume would be different due to your body size, life style and so on. So utilize the apps! Also, you have to be consistant and believe in yourself that you can do this! Otherwise, it will not work. Most importantly..