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Meal Planning Basics


Meal planning can be stressful, but it doesn't have to be with these principles


In this article you will learn:

  • How to meal plan effectively (and healthfully) without stress

  • The top strategies that I've used and recommended to others to leverage meal planning successfully for a high-performance life

  • Where you can get support for your own goals

Lazy Reader's Section:

If you need help incorporating healthful eating principles into your routine and aren't sure where to start, grab yourself a copy of my book and a 30 minute chat with me and let's make a plan to crush your goals.


The Details:

This is a simple article on how to use a few guiding principles to help you plan and organize your meals. It is not an absolute guide, but just a few powerful principles that will give you both structure and freedom. Use them with diligent practice alongside good nutrition to streamline your routine, reprogram your cravings and transform your relationship to food.


Principle #1: Standardize One Meal

Pick one meal that you are fine having the same most of the time (5 out of 7 days at least) and standardize it. At most have only two options for this meal and make it simple and easy. An example is having fruit and nut butter for breakfast. You can rotate the fruit and type of nut butter (almond, pecan, walnut, etc.), but the orientation is relatively the same.


Principle #2: Get Excited About One Meal

Pick one meal where you want variety and options, then create 3-4 options for that mealtime and plan out the ingredients that you will need on a regular basis. They can be pre-made meals, just make healthy choices :)


Principle #3: Have a Daily Healthy Shake

Have a healthy shake once per day. Liquid nutrition is convenient, easy to plan and a great way to get lots of vitamins and nutrients into your body. For this there are 7 essential steps to crafting your perfect shake:

  1. Obtain a large Ninja or Vitamix blender or equivalent with a ~1500mL container

  2. Pick a base of nutrient dense vegetables and fruit to put about 3 cups worth

  3. Fill the blender with ~1200mL of water or almond/rice/oat milk (no dairy or gluten)

  4. Pick a healthy source of fat to add like MCT oil or avocados

  5. Decide on your source of protein (grass fed whey or collagen, organic rice or pea protein) and put about 70-90 grams worth of protein into the entire blender

  6. Decide on additional nutrition (spirulina, cinnamon, ginger, maca, cocoa, turmeric, antioxidant fruit and veggie powders, etc.)

  7. Mix all the ingredients. This should make