Weekly Meals Strategies 101 (Part 1)



“The will to win is not nearly so important as the will to prepare to win.”  Vince Lombardi

The whole premise of Part 1 revolves around Lombardi’s quote.

Everyone wants to “win”.  However, are you willing to put in the PREPARATORY work that sets up all future steps. Sounds simple, huh? Then just do it.  Your habits will determine whether you do it or not, but that’s a whole different topic for another post.

Here’s the How to:

  1. Pre-select your routine for the week, before the week starts. We need the following:
  • 2 Set Breakfasts
  • 3 Lunch Options
  • 3 Dinner Options
  • 3 Snack Options

Research shows that the average person eats about 15 different foods on a weekly basis. We are talking about people who eat poorly and those who make healthy choices, alike.  What 15 foods will you select that will become the basis of your plan?

2. Shop for your groceries before the week begins, with your “Set Grocery List”

Advice: Shop on a day after your “Refuel” meal.  That way you don’t veer from your plan due to cravings and temptations.

3. Make enough leftovers from your Sunday dinner to start the week right.

What does the plan look like?

Step 1:  I have a set template of foods that I enjoy.  We will cover this template more in later parts of this series (As well as real life examples of what I eat on a regular basis)  This template of foods is made of the following criteria:

  • It fits my macro and micronutrient needs
  • Tastes great
  • Easy to prepare
  • Easy to store and readily available
  • It’s filling

Step 2: I shop on a Sunday. I’ve just had a refuel on the Saturday, with all cravings for food gone, and I’m in a very unemotional state.  Shopping is a chore, with zero temptations at this point.

Here’s my list:

  • Oatmeal
  • Protein Powder
  • Coffee
  • 2% Milk
  • Turkey Bacon
  • Egg Whites
  • Sliced Cheese
  • Lean Ham
  • Eggs
  • Chicken Breasts
  • Chicken Thighs
  • Pork tenderloin
  • Steak
  • Chicken Thighs
  • Bagged Salad (3 varieties)
  • Broccoli slaw
  • Sweet Potatoes
  • Potatoes
  • Lettuce
  • Tomatoes
  • Onions
  • Cucumbers
  • Apples
  • BBQ Sauce
  • Water
  • Green Beans
  • Broccoli
  • Brussel Sprouts
  • Cottage Cheese
  • Greek Yogurt

Yes, I do have some select treats for my refuel day but I usually like to shop for that separately on a Friday night to avoid unnecessary temptations along the way.

With these foods in the kitchen, I have taken care of one of the biggest keys to ones’ success.

Step 3: Sunday is usually a family dinner.  It usually includes some sort of lean protein, yams, some salad or vegetables.  I usually bbq the meat.  It takes just as much time to cook 8 chicken breasts as it does 1 breast, allowing me food for the next few days.

Do I get out the tupperware and prep 5 days of meals? I wish I had that discipline and patience.  Having an extra yam and chicken breast ready for Monday is all I need.

Back to Vince Lombardi’s quote. This will to prepare has made a world of difference when, the following day, I am rushed for time and reach into my fridge to make my lunch only to smile knowing that lunch is ready to go.

Again, this is SIMPLE! What’s hard is overcoming bad habits. Please read my blog on the “Secret’s to a Better Body” for help in this department.

As always, please feel free to contact me should you have any questions as it pertains to your plan and your preparation.  I’d be happy to help.





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