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How to Pack Your Lunch

Most of my clients are busy professionals. The biggest nutrition downfall for this group is constantly eating out for lunch. My clients repeatedly tell me about their struggles to find time or inspiration to pack lunches from home and the huge temptation of hundreds of restaurants right outside their office. This often leads them to consume excessive calories, ultimately preventing them from losing weight or feeling their best.

Like all changes to your eating or exercise routine, bringing lunch from home is a habit that requires planning, practice, and consistent execution to master. This article summarizes the benefits of bringing lunch from home and outlines my two favorite approaches to building this habit.

Packing your lunch has several benefits. First, preparing your own food gives you more control over what you eat. You can pack appropriate portions and ensure all of the ingredients in your meal work for your body and your eating plan. This makes it much easier to make healthy choices and avoid temptation. Second, bringing your own lunch can help you save hundreds of dollars over the course of a month. You may be surprised at how quickly the cost of restaurant lunches adds up, especially if you are eating out everyday of the week. Grocery shopping gets you much more bang for your buck.

Meal Templates

Many people want to bring lunches, but struggle to develop the habit of preparing food day after day. There are two ways to make this process easier. The first is to use meal templates to eat similar meals every day.

A meal template provides the basic construction of a meal while allowing some flexibility with individual ingredients. Templates can be based on anything. Some popular ideas center around a type of dish (salad, soup, chili), ethnic cuisines (taco Tuesday, Indian food, Mediterranean food), a particular protein (steak, fish, pork), or a certain method of cooking (slow cooker, Instant pot, sheet pan dinner).  Meal templates help you avoid decision fatigue while still providing diversity to avoid food boredom. The preparation and primary ingredients remain the same as you rotate seasonings, sides, added vegetables, cooking fats, or other minor components of the meal to change up the flavor or character of the dish.

My Favorite Templates

Rather than coming up with a complicated meal plan consisting of different lunches every day, choose one or two meal templates that you enjoy and are easy to put together. I have used two simple meal templates to successfully pack my lunches for years.

The first is a salad. Every salad consists of some kind of chopped lettuce or greens, protein (usually canned chicken, tuna, or salmon or leftover protein from dinners), a variety of chopped vegetables, and a homemade dressing made from an oil, an acid (lemon or lime juice, vinegar, etc.) and seasonings.

The second template I use regularly is grilled protein with steamed vegetables. I use my George Foreman Grill to rapidly cook beef, turkey, or chicken burgers; chicken breasts or thighs; or lean pork chops. I always have a few spice blends in my pantry for easy and delicious seasoning. My vegetable side alternates between steamed broccoli, cauliflower, brussels sprouts, asparagus, and carrots.

Both of these meals take minimal time to put together and allow enough variety that I don’t get bored. For example, my favorite salad is inspired by southwestern flavor and includes lime juice, avocado oil, cilantro, red onion, tomatoes, bell pepper, and chicken. Another salad is much sweeter, using spinach, strawberries, mushrooms, red onion, tomatoes, salmon, olive oil, and apple cider vinegar. The preparation time and method for these meals is exactly the same, but they taste very different.

 

Leftovers

Another way to easily pack lunches without a lot of extra effort is to take advantage of leftovers. Instead of cooking just enough food for one dinner, try doubling or tripling the recipe so you have enough food to take for lunch the next day. To maximize your cooking time, consider setting aside an hour or two on the weekend to cook a large dish that you can portion into daily lunches. This works especially well with one-pot dishes like soups, chilis, stews, roasted vegetables, and baked dishes. Grains like rice, oats, and quinoa are also much easier to prepare in large batches.

If you get food boredom easily, repurpose your leftovers into different meals for some variety. I like to use leftover protein in salads and scrambled eggs. You can also add cooked ingredients to sandwiches, soups, pasta, or grain bowls. The possibilities are truly endless if you are creative and open to new food combinations. You may be surprised at what foods work well together as you stumble upon some new favorite lunches.

Lose weight, Save Money, Feel Better

Packing your own lunch is one of the best ways  to improve your eating habits and general health. You will also save money so you can spend more on truly meaningful meals and social outings or enjoy other things in your life.

If you struggle to bring lunch, start by cooking more at one or two dinners each week so you have a couple of leftover lunches. Once you succeed with that, pick a meal template to use for the remainder of the week’s lunches. Don’t be afraid to eat the same things every week or to experiment with totally new dishes and combinations of food. Remember, success with healthy eating requires you to adopt habits you can realistically sustain over the long term.

If you want more practical advice, check out Eleven Easy Meal Templates. I compiled my personal favorite meals into this totally free PDF guide. Sign up using the box below.

 

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Eating Out on a Diet

Eating out on a Dit

For many people, eating out at restaurants is one of life’s greatest joys. Even though I love to cook, restaurants offer a break from planning, prepping, and cleaning and allow me to try dishes I would never make for myself at home.

However, as I’ve recently embarked on a fat loss diet, I’ve had to adjust how I dine out. Dealing with restaurants is one of the number-one battles for my fat loss clients. Many of them struggle to make healthy choices at lunchtime meetings with clients or coworkers and at weekend social outings with friends and family. Others simply don’t like to cook and find that restaurants are more convenient after a long day or on business trips. With so much variety and temptation, it can be a challenge to know what to order and how to keep portions in check.

Below, I have provided some of my favorite strategies for making healthy choices at restaurants. Although this article is specifically geared towards those trying to lose fat, it can be valuable for anyone trying to maintain their weight or simply eat healthier.

Be Honest

Before discussing how to manage your restaurant experience, it’s important to be honest with yourself about how often and why you are eating out. For best results when dieting, you need to be cooking most of your meals at home. Even with the best intentions, you can’t totally control what a restaurant puts in your meal or how your food is prepared. You may be surprised at all the ways sugar, fats, and other flavor enhancers can be hidden in your order.

Limit yourself to eating out only once or twice a week. If you know you need to eat out more than twice for work, try to be especially disciplined with your ordering and make sure you are not splurging with too many additional social dinners and brunches over the weekend.

Plan Ahead

If you have control over where you eat, shop around for healthier options. Look at menus online and make sure you have several meal possibilities before you chose a restaurant. Certain kinds of restaurants tend to have healthier food than others. Fast casual (think Chipotle, Roti, Sweet Greens, etc.), grab-and-go (Freshii, Snap Kitchen, Pret a Manger), Mediterranean, seafood, steakhouses, and even traditional taquerias can all provide decent selections of grilled proteins, vegetables, and healthier carbs.

Many chain restaurants provide detailed nutrition information for their dishes, which is helpful if you count calories or macros. If you don’t get to choose where you eat, you can still look at the menu beforehand to figure out what you will order. Wherever possible, pick out your meal ahead of time so you won’t be tempted by things you see other people eating at the restaurant. Planning ahead sets you up for success.

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What to Order (and not to order)

Salads can be your best friend when eating out at restaurants. A good restaurant salad provides tons of vegetables, protein, and healthy fats. Restaurant salads are often way tastier than salads you make at home because they add variety that you might not have the time or resources to prepare yourself. I recommend asking for the dressing on the side, as restaurants often add much more than is necessary. Some restaurants will also bring out some olive oil and vinegar if you ask, allowing you to make your own healthier dressing. In general, choose salads that are heavy on lean proteins and fresh fruits and vegetables and are lighter on more calorie-dense foods like dried fruits and nuts, tortilla strips, bacon, and cheese.

Another great alternative is to order some kind of lean grilled or broiled protein. Lean steak, chicken, fish, eggs, and pork are all great options. Avoid entrees that are breaded, fried, or smothered in tons of sauce. Choose a side salad, vegetables, or a healthier carb such as rice or potatoes (keeping an eye on portion sizes) as your side dish for a well-balanced meal.

Avoid eating free appetizers such as bread or chips and salsa. If you know a restaurant brings these things out, ask the waiter to skip your table. Munching on these items can add hundreds of empty calories to an otherwise healthy meal.

Additionally, go easy when adding condiments, sauces, and dressings to your meal. These are often loaded with extra calories, sugar, and fats and can dramatically bump up the calorie count of your meal.

Portion Control

Even if you make a smart choice when ordering, restaurants often serve way more food than you need at one sitting. As soon as you get your food, ask for a to-go box and pack away half of your meal for later. This is especially important when ordering carbs such as rice or potatoes because restaurants often serve two to three servings or more of these items.

As a rule of thumb, men can consume two palm-sized servings of protein, two cupped-hand-sized servings of vegetables, two thumb-sized servings of fats, and two fist-sized servings of carbs with each meal. Women should typically limit consumption to one serving of each. Eating slowly and savoring every bite can help prevent overeating. Remember that you don’t always have to eat everything on your plate!

Indulging Intelligently

Sometimes you just want to cut loose and indulge, even when you are trying to lose fat. In this situation, I recommend that you observe the following rule to avoid going overboard: pick either alcohol (1-2 drinks), a starchy or fatty side or appetizer (fries, mac and cheese, anything breaded or fried, etc.), or a dessert to share. For example, have a steak with grilled vegetables and share a brownie sundae for dessert. Or order a burger and fries but skip the drinks and sweets.

Avoid falling into the all-or-nothing trap by understanding that a small indulgence won’t wreck your progress. However, if you choose to dive head first into cheat meals week after week, you risk eliminating your hard-earned calorie deficit and thus frustrating your long-term fat loss progress.

Two Couples Enjoying Meal In Restaurant Together

Enjoying Restaurants While Dieting Isn’t impossible

It is absolutely possible to enjoy eating out and still lose fat. However, you do need to be honest with yourself, plan ahead, and exert a bit of self-control. For best results, limit dining out to once or twice a week. Choose restaurants where you can order healthy, delicious meals such as salads, lean proteins, and vegetables. Box up half of your meal, eyeball portion sizes using your hand, and eat slowly to avoid consuming too much food at once. When you do indulge, make sure to keep things in check instead of diving off the deep end and ordering all the alcoholic, fried, and sweet things on the menu at once.

If you want more information like this, sign up for my email list. I send out weekly tools, tips, and strategies to help busy professionals get in great shape without losing their minds.

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Master Meal Prep

One of the biggest secrets to successfully losing weight or improving your health is learning to cook your own food.

Constantly eating out at restaurants gives you little control over what and how much food you consume. Restaurants want to make your meal as tasty as possible and often add in a great deal of sugar, fat, and salt, creating dishes that are deceptively high in calories. The official nutritional information published by chain restaurants is helpful, but even these numbers can be inaccurate depending on the individual meal. Eating out every day also rapidly adds up to hundreds of dollars or more spent on food every month.

Cooking more of your food at home can save you both dollars and inches off your waistline. You can spend less money, eat a larger volume of food, prioritize protein and vegetables, and ensure that your food isn’t loaded up with extra sugar and fat. All of these things will help you feel more satisfied, avoid cravings, and make faster progress towards your goals.

Cooking more of your meals can be a difficult habit to form, which is why it’s important to use a system to formulate a plan of attack. In this article, I will outline my step-by-step approach to mastering meal prep. This includes drawing up a weekly meal plan, obtaining fresh ingredients by visiting the grocery store or setting up a delivery service, and then cooking your food in the most efficient manner possible.

Make a plan

The first step to successful meal prep is coming up with a plan. There is simply no way around this, especially if you are new to healthy eating or cooking. You need to spend some time figuring out what you want to eat for all of your meals before you go to the store. This will become easier with practice as you fall into a regular routine and develop a mental library of easy, healthy meals you enjoy.

I recommend repeating meals often for the sake of simplicity. Eating the same meals every day is a great way to keep control of your calories without much extra effort. It also helps reduce your food prep time since you will eventually become very efficient at making these repeat meals. I have personally found a lot of success eating the same breakfast and lunch every day and rotating through 5-10 regular dinner options. This allows me to to minimize daily prep time while still enjoying a variety of healthy, delicious meals in the evening.

If you are the kind of person who gets food boredom easily, you can use templates to add a bit of variety without changing the entire meal. For example, I make a big salad for lunch every day. The salad always contains chicken, salmon, or tuna along with plenty of vegetables and a simple homemade dressing. I can change up the protein, vegetable selections, and dressing for just enough variety from day to day without adding any time to my preparation.

 

 

If you are relatively new to cooking or simply want to expand your arsenal of regular meals, try out one new recipe each week. Look for recipes that are simple and predominantly feature proteins and vegetables. If you aren’t up for following an entire recipe but still want to diversify your cooking, try purchasing one new vegetable or protein source each week. Look up an easy preparation method, such as steaming vegetables or grilling proteins, or add the new food to a dish you are already familiar with such as roasted vegetables, stir fry, or salad. If you like the way the food tastes and it is easy for you to prepare, add it into your regular rotation.

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Credit: iStock 526728754

Once you have created your meal plan, write down all the ingredients you need to purchase. Be specific about the amount of each item you need to avoid food waste.  Do a quick mental inventory of your pantry and write down any items that are running low and may need to be replaced. These items could include oils, vinegar, spices, canned goods, rice, and other dry goods. If you are new to cooking and have a very limited pantry, try buying one new spice or other item each week.

The last step in meal planning is to decide when to eat what. Proteins such as steak and fish should be eaten earlier in the week, whereas pork and chicken typically last longer in your fridge. Certain vegetables and fruits are heartier and will last longer than others. If you know one of your meals takes more time to prepare, be sure to schedule it for a day when your schedule is more relaxed. I recommend purchasing certain items from the frozen aisle to ensure that you will have good food available whenever you need it. Keep a bag of frozen chicken or shrimp and some frozen vegetables in your freezer in case you run out of food and can’t make it to the store. Consider all of these details to ensure your weekly cooking goes as smoothly as possible.

Navigating the grocery store

Now that you have your meal plan, it’s time to hit the grocery store. If you have done the first part of planning well, this step should be relatively easy. However, I find that people often skip the planning stage and head right to the store. This is a huge mistake, especially if you are new to meal prep, prone to impulse junk food purchases, or tend to waste a lot of what you buy. You should always come armed with a list until you are very experienced with meal prep and shopping. A list ensures that you will get the best value for your dollar and gives you a buffer against cravings.

Go through the store, buying everything on your list and nothing more. Most of your purchases should be made from the perimeter of the grocery store where you will find the fresh produce, meat, seafood, eggs, and dairy items. Only venture into the aisles to purchase items you have specifically put on your shopping list. Take special care to avoid aisles that house problem foods for you including chips, candy, soda, and baked goods.

Whenever possible, don’t go to the grocery store on an empty stomach. Your hunger may fuel impulse purchases of junk food or cause you to buy more food than you actually need.

If you absolutely detest shopping or don’t have the time to go to the store, I recommend investing in a grocery delivery service such as Instacart or Peapod. These services allow you to submit grocery lists which are then delivered directly to your house. In addition to saving you time, these services make it more difficult for you to grab that bag of chips or candy bar at checkout.

You might also consider signing up for a meal delivery service for some or all of your weekly meals. These services range from delivering meals that are precooked and just need to be reheated to sending you boxes of ingredients with instructions on how to prepare the meal yourself. Many of my clients use these services with great success. There are many options available, so talk to your friends and do some research to determine which one might be a good fit for you. 

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Credit: iStock 480391926

Get cooking

After you have finished shopping, it’s time to prepare your food for the week. There are two approaches to this process: (1) cook all of your food for the week in one sitting; or (2) prepare one day of food at a time.

If you know your weeks are hectic and you would rather get everything done at once, I recommend setting aside a couple of hours to do all of your planning, shopping, and cooking on the weekend. If your weekends tend to be busier than your weeknights, or if you have a small refrigerator and can’t store a ton of food, prep one day at a time. Either approach can work as long as it fits into your schedule and lifestyle.

There are many tricks you can use to reduce cooking time. Batch cooking is an easy way to prepare many meals at once; it works especially well with dry grains, beans, legumes, and proteins. For example, you can bake several pounds of chicken at once and then divvy it up for individual meals.

If you are making a one-pot dish such as a chili, soup, or stew, try doubling the recipe to leave you with twice the food for the same amount of time and effort. You can also freeze some of these leftovers for quick and easy meals in the future.

The slow cooker is another one of my favorite tools for easy meal prep because it allows you to make a large amount of food with minimal effort. Simply drop in some protein, hearty vegetables, and spices and return several hours later to a delicious and balanced meal. You can also use the slow cooker to batch cook large amounts of protein, grains, and vegetables to eat at various meals throughout the week.

If you are prepping day by day, you can still do some work on the weekend to make each day easier. Try chopping vegetables and storing them in the fridge for easy access for salads, stir frys, and scrambled eggs. Hard boil a dozen eggs for quick breakfasts or snacks. Set aside time every night or morning to do your main cooking for the day. If you can’t find time, consider switching to a weekend prep.

Meal prep your way to better results

Cooking more of your food at home is one of the best ways to take control of your health and weight.

Set up a weekly meal prep ritual that helps you get into a routine of planning, shopping, and cooking more of your meals, and stick with it diligently for several months. It takes time to establish habits and you need to get used to the numerous steps that go into this process. Once you’ve been consistent for a while, you can tweak your process to make it work better for your life. Long-term success depends on these processes becoming automatic so you can eat healthy while devoting your energy and effort to living your fullest life.

If you want some help with meal prep, sign up in the box below to receive Eleven Easy Meal Templates, a totally free guide to my favorite quick, healthy, homemade meals.

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How to Make Time for Exercise

Although everyone knows that exercise has innumerable benefits and is an important part of a healthy lifestyle, many people still struggle to fit exercise into their busy schedules or develop a regular exercise routine. This leads to frustration, lack of progress, and the feeling that a healthy lifestyle is an unattainable goal. However, I believe that even the busiest people can establish a sustainable exercise regimen and make progress towards their health and fitness goals. This article provides five key steps to help you successfully make time to exercise.

Be realistic

One of the biggest mistakes people make when trying to develop an exercise routine is committing to too much too soon. While it would be great to be able to work out 5-6 times per week, this simply isn’t realistic for many people, especially if you haven’t been able to exercise regularly for the past few months. I can’t tell you how many times I’ve met with a new client who hasn’t been working out consistently but tells me they now intend to hit the gym everyday after work. How do they expect to complete that many workouts when they have been struggling to do any workouts any at all?

Sit down with your schedule and figure out exactly how much time you have to spare for exercise each week. I recommend a minimum of three hours per week to get started. This can be broken up into 20 or 30 minute sessions if you simply can’t set aside an uninterrupted hour (more on this below). Next, stick to this plan consistently for at least a month. Once you have accomplished this, evaluate whether you have time for more exercise. If you cannot stick to your plan for a full month, scale back in the next month. The goal is to get into a regular routine that you can successfully sustain from week to week. You will make more progress by completing three 30-minute workouts every week for a month than by doing four 1-hour workouts one week but then only exercising twice over the next three weeks.

Be flexible

Many people believe that unless they can get to a gym and workout for a solid hour, they don’t have time to exercise. This couldn’t be further from the truth! You can get a great workout in as little as 15-30 minutes if you keep moving and keep the intensity high. Instead of wasting time on your phone or wandering around aimlessly, make a plan and execute it.

You can also train even if you don’t have access to a gym. Many of my clients travel a lot and can only make it into the gym once a week or even less. I advise these clients to do short workouts in their hotel room first thing in the morning before they run off to meetings or other obligations. Circuits using bodyweight exercises or small pieces of equipment such as bands or a jump rope work perfectly for hotel workouts. Pick 3-5 exercises and complete 2-6 sets of each, keeping the rest intervals short for a quick metabolic burst.

Schedule workouts like meetings

Once you have determined how long and where you will exercise, schedule your workouts in your calendar the same way you schedule meetings, conference calls, appointments, and other activities. Prioritizing your training sessions helps you take ownership of your time and makes it easier to resist distractions and say “no”. If you have established a realistic plan, you will know what time of day works best to train and how long you can actually spare before you are missed by work or family. Emergencies and last-minute obligations may pop up, but more often than not you should stick to those scheduled gym sessions. I generally encourage clients to train as early in the day as possible to avoid last-minute pile-ups or the fatigue that often comes at the end of a busy day.

 

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Seek accountability

Making change and building habits are tough, and having other people help you can make the process much more manageable. There are many ways to add extra accountability to your workouts. Hiring a trainer is a great step for many, especially those who are unfamiliar with exercise, dealing with injuries or chronic pain, or who aren’t sure of the best way to get to their goals. Find a workout buddy for some or all of your sessions; partnership makes workouts more fun and will make you think twice about missing a session since you know that someone else is counting on you to show up. Making a public commitment to your partner, friends, family, or social networks can help you find support, resources, and accountability. Join an online group or forum, sign up for a race, or enter a fitness competition. There are even programs where you are charged a certain amount of money as a penalty every time you miss a workout. Figure out what motivates you and then reach out to others with similar goals or lifestyles to help you stay honest and consistent when your desire to train is low.

Learn to love exercise

Ultimately, you will not be able to stick to an exercise regimen that you don’t enjoy on some level. It saddens me to see how many people still view exercise as a punishment to be endured rather than an activity to challenge yourself, have fun, and celebrate your body and health. Unless you are training for a specific event, do not feel like you are forced to do any one kind of exercise that you hate. Experiment with different modalities and training styles to find something you enjoy. People who hate running may enjoy swimming, biking, or hiking instead. Try taking a dance class, going rock climbing, or enrolling in a circus acrobatics or pole dancing workshop. If you lift weights but are feeling burnt out from always using heavy weights on barbell lifts, try embracing bodybuilding-style training using lighter weights, more volume, and challenging intensity techniques. The possibilities are truly endless if you are creative and open to new things. Above all else, your workouts should be fun!

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A plan that works for you

Regular exercise should be a part of everyone’s life. If you haven’t been working out as much as you would like, take a step back and create a routine that works for your schedule. Set up a realistic and flexible plan, make a commitment, and seek help when needed. Try out different activities to determine what best advances you towards your goals and is enjoyable enough to keep you coming back for more. Remember that your ultimate goal is to make movement a cherished part of your life so you can enjoy good health and independence for many years to come.