Posted by Joe Wicks in Fitness, Wellbeing
Food prep, snacks and winging it. Here's how I keep it lean on the go.
1. Prep like a boss
If you follow me on social media or you’ve completed my 90 Day SSS Plan, you won’t be surprised that this one is top of the list.
Preparation is key when it comes to getting lean and good organisation in the kitchen is essential to burning fat and getting the body you want. It's time to ditch those ready-made sandwiches, meal deals and pasta pots, as they don't make lean bodies. Home-prepared, nutritious meals that are high in protein and healthy fats do, so let's get cooking.
Top tip: Up your Tupperware game and stock up on plenty of food containers to hold all your lean meals.
These breakfast muffins are great to make the night before and grab on the go:
Snacking is often where people go wrong when it comes to eating good food on the go. If you’re running around and you’ve had a busy day, it’s always easy to grab a muffin from Starbucks or raid the vending machine for a bar of chocolate. My advice is to eat three big, healthy meals each day, which will take away the urge to snack.
But when your energy levels are low and you do need something to keep you going, reach for some of these healthier snack alternatives to keep you on track for a win:
- Whey protein shake
- Handful of nuts (a great snack to keep in your drawer at work)
- An apple or a handful of fresh berries
- Half an avocado
This homemade guacamole is super easy to make and it’s a great snack to keep in the fridge at home or at work.
3. Don’t skip meals
Try not to skip meals throughout the day. Even when I haven’t prepped, I always aim to eat three big meals and maybe a couple of small snacks. Eating plenty of good food will keep your body fuelled throughout the day and it will also prevent you from snacking on junk. You’ll also be less likely to go on an eating splurge in the evening.
4. Winging it
Sometimes we get so busy that we don’t get chance to prep or we simply forget to grab our lean lunch out of the fridge.
But there's always a healthier option when you're on the go. Don't overthink it too much and get worried if the meals are not "on plan", but you can stick to the principles and still burn fat. If I’m going to have a blow-out meal or I know I'm eating out, then I'll try and smash a 20 minute HIIT session beforehand, so I can enjoy the extra carbs with my refuel meal. If I haven’t trained, I stick to fats and proteins and reduce the carbs.
Go for something like grilled chicken, steak or fish with a big salad or market greens. If it's a post workout meal I'll add carbs like mash potato or rice.
Try and avoid processed foods and aim for healthy, whole foods, that will keep you on track for the win.
Here’s a few lean options you can grab at most supermarkets:
- Ready-to-eat protein: cooked chicken breast, turkey, smoked salmon etc
- Avocados (healthy fats)
- Feta cheese
I always bang on about drinking plenty of water, but it really is one of the easy wins for a healthier, leaner body. When you consume the correct amount of water for your body, some of the key benefits include; healthier skin, healthier teeth and bones, improved digestion and increased fat metabolism.
I try to carry a water bottle with me at all times to remind me to stay hydrated. Avoid drinks that are full of sugar as this a is quick way of really increasing your daily calorie intake without even realising it.
I remind myself that I would rather eat my calories than drink them, so I get on the water as soon as I wake up and avoid the sugary stuff as much as possible.
6. Don’t give yourself a hard time
If you do have a bad day on the food front or you don't manage to workout, don’t worry about it. We all have bad days. Tomorrow is a new day to get back in control. So smash your HIIT session, prep your lunch like a boss and get back on the lean train.
For more info on my tailored food plans click here: www.thebodycoach.com/90dayplan
About Joe Wicks
Joe Wicks is the online nutrition coach inspiring people all over the world to cook with his #Leanin15 video meals on Instagram. He is also transforming the lives of thousands of people with his tailored online nutrition plan, The 90 Day Shift, Shape & Sustain plan.
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Posted by Joe Wicks
Wooooooo!!! Here's the details about my book tour for my third book, Lean In 15 - The Sustain Plan. I'm going to be visiting five cities in the UK and Ireland and I can't wait to meet some of you there. You can find all the ticket info here.