You don't have to live on steamed fish and vegies. Get a healthy cook book and try something new. Or just experiment with fresh herbs, spices and some different cooking methods. Don't be afraid of a little olive oil - your body needs the essential fatty acids - so use a couple of teaspoons to cook your dinner, or make a salad dressing with it. Olive oil makes everything taste better.
Set aside some time on the weekend (or a weeknight if you prefer) and cook a few things so that you're prepared. Make a couple of dishes and freeze individual portions, so you just have to grab your frozen meal and reheat when you get home from work. You can even cut up vegies and seal them in zip-lock bags, so all the work is done - you can just microwave them or throw them in a bowl with a simple dressing.
Every 2 weeks, I usually cut up about 3kg of chicken breasts into individual sized portions, then cook half of them. 3 or 4 go in the fridge, the rest in the freezer, so I have no excuse for not making a healthy lunch. I freeze the remaining raw ones in separate bags, so they're easy to defrost and cook for dinners. I also buy a whole eye fillet and cut that up and freeze. It lasts me a while, since I don't eat a lot of red meat.
Have plenty of yoghurt and fruit handy, small packets of nuts (if I have big bags, I usually eat WAY too many), some protein powder, some rice cakes and a jar of natural peanut butter. And of course some whey protein. Then you'll never be short of snacks. Oh, and eggs....when I really can't be bothered, or just can't face another dinner of chicken or fish, I make a quick egg white omelette with lots of vegies and just a little parmesan cheese for taste.
You can also cook up some healthy muffin or pancake recipes, preferably with added protein to make them more satisfying. Just make up a large batch and freeze them. Then you have something for those times when fruit just won’t do the job of satisfying your sweet tooth.
The trick to sticking with a meal plan is to:
- Have variety in your meals. This avoids boredom and also makes it more likely that you will get all the nutrients you need.
- Do some advance preparation, so that when time is short or you have an attack of the “can’t-be-bothereds”, there’s a quick and tasty meal in the fridge that you can have ready in minutes.
- Pack snacks in individual portion sizes so that you’re less likely to overeat
- Make sure that your meal plan includes some of the things that you just can’t live without. If you have a sweet tooth, work some sweet “treats” into your plan. And make use of things like sugarfree syrups, Xylitol or Splenda to add some extra sweetness without lots of calories.
There is also an article published on Amino Z related to this topic:
Nutrition On The Road: Possible Or Not?