8 Ways to Up Your Nutrition Game (Without a Coach)
01 Make a weekly stop to the grocery store.
You are more likely to be successful if you set up your environment to succeed! This is going to look a little different for everyone but plan to swing by the store (or order groceries!) at least every 7-10 days. Keyword: plan. Pick a day that works best for your schedule & put it on the calendar.
02 Pick up at least 3 different fruits & vegetables every week.
Produce is packed with vitamins & minerals & can help you feel more full. Some folks love them, others aren't as fond. I suggest working with whatever is sustainable for you (carrots, apples, frozen or canned, pre-cut, etc.)
03 Have 1-2 protein sources ready to go.
Stick with options that make sense with the time & effort you're able to commit. The idea is that it's ready for you when you need it (grilled chicken, hard boiled eggs, bulk prepped taco meat, pre-made kabobs from the store, canned tuna, etc.)
04 Keep 1-2 options in the fridge that require little to no prep.
Life happens: be prepared for it! Pick up 1-2 frozen meals so you have a plan B, just in case. If not frozen, options like shredded beef from the refrigerated aisle or rotisserie chicken can easily be made into tacos in a moments notice.
05 Eat every few hours.
Try to eat within an hour or so of waking as well as within 2-5 hours of every meal. Why such a large range? Everyone has different schedules & preferences! If you prefer smaller meals, you'll eat more more frequently. Larger meals? A little less frequently.
06 Prioritize a lean protein at most meals.
Protein will help you maintain & build muscle, increase your satiety, keep you fuller for longer, as well as a whole host of other benefits! Keep it simple: a Greek yogurt with breakfast, a few oz of Turkey at lunch, a protein shake after your workout, some meatballs with your pasta, etc. Shoot for 20-40 grams at most meals.
07 Adjust meal volume to meet your needs.
Meal volume is the amount of space a food will take up in your stomach for the amount of calories it contains. If you have a harder time eating, opt for lower volume options like rice & olive oil. If you like feeling more full, opt for higher volume options like potatoes & avocado.
08 Drink at least half your bodyweight in oz of water every day.
If you are 150 lbs, that's 75 oz of water daily. Needs will fluctuate beyond this with environment, activity, etc. If you struggle to drink water throughout the day: make sure you have a water bottle that's easy to use (straws are helpful!) & don't hesitate to flavor it with citrus slices or options like Powerade Zero packets.
