Are you having trouble following the diet?

Your diet is 70-80% of your success. Yes, the training will do amazing things for your body, but if you don’t follow the meal plan, you will not see the results you want. If you skip meals, your body will think you are starving, your metabolism will slow down and it will store fat! You need to feed your body clean food every 3 hours. You are not on a short term “diet” this is a way of life, so take the time to learn about eating clean.

I have been eating this way for about 2 years. I know it’s hard work to get all the meals in, but it’s definitely worth it! I have made many mistakes, but I have learned a few tricks on the way which I’d love to share with you.

Weekly Preparation
Preparation is everything! It really helps to buy in bulk, cook in bulk and freeze in bulk. You just need some good containers and room in the freezer!

•    Boil a dozen eggs at a time and keep them in the fridge
•    You can buy a tray of chicken breasts or a bag of frozen Bassa (fish) fillets and cook them up all at once
•    I get a tray of chicken breasts once a week and cook them on my George Foreman grill for 8 mins (or bbq them) Each breast is cut in half, 1 half is 1 portion of protein. Then I put them into a big ziplock bag and freeze them
•    Each morning I get one out, defrost it in the microwave and then slice it up and add it to a salad. I add pesto, spices, mustard, dressing, rubs or marinades. The great thing is, my husband and kids started asking for the same lunch!
•    Fish is also easy, I throw 6 on the George and they take about 3 mins to cook. Add a bit of lemon, lime, herbs or seasoning. I add some veggies and freeze them in Decor microwave containers for a ready meal
•    Heinz “steam fresh” frozen veggies are the perfect portion size if you want super-easy
•    If you can have brown rice, cook up a pot and freeze portions in little ziplock bags
•    Cook a soup or stew in a crock-pot and freeze in portions.

Pack a cooler bag each day
•    If you are prepared with your meals, it gives you a great feeling to know that you are in control of your food for the day. You have far less chance of grabbing something quick and nasty if you are prepared
•    Buy a nice cooler bag, some ice bricks, some cute containers and cutlery and tell the family that they are yours!
•    Pack your 4, 5 or 6 meals the night before or in the morning. Think “Where will I be at each meal time?”
•    Include a shaker bottle with powder, or a tin of tuna  for emergencies
•    Your work colleagues may tease at you at first, but they won’t be laughing when you are looking hot!

Other Tips

•    If you have salad every day, don’t put the same veggies in each day. Try adding some blanched or roasted veggies. Mix it up with different home-made dressings, nuts, herbs, fruits. Experiment with spices, chilli, vinegars, mustards and fresh herbs
•     Look up recipes you have and modify them
•    Shakes are great for a quick on-the-go meal, but don’t rely on them. Your body uses up more energy processing real food, than a liquid meal. But if the option is have a shake or skip the meal, HAVE A SHAKE!
•    Freeze left-overs. Buy an extra steak for dinner and then make up a re-heatable lunch for the next day
•    Protein shakes are great for the car or other travel
•    Protein bars are ok for emergencies, but don’t eat them every day. Read the ingredients and you’ll see why
•    Remember a “meal” has a protein, a carb (usually veg, sometimes a starchy carb like rice or sweet potato) and a fat (usually healthy oil or nuts)
•    Never eat starchy or processed carbs on their own!
•    If you want to learn more about eating clean, a fantastic book is “The Eat Clean Diet” by Tosca Reno.

Other mini-meal ideas
•    Omelettes
•    Veggie sticks, hard boiled eggs and salsa
•    Yoghurt or cottage cheese with vanilla protein powder, topped with nuts, fruit or agave nectar
•    Make a salad, then add a can of tuna when you are ready to eat
•    Oatmeal with protein powder (add some agave nectar or blueberries for sweetness)
•    Poached eggs and smoked salmon (nice for Sunday breakfast)
•    Tuna wrapped in lettuce leaves (san-choy-bau) or mountain bread
•    Frittata
•    Stir-fry
•    Turkey and salad wrap

*Agave nectar is a syrup available in health food shops. It tastes like mild maple syrup
but it is Low GI.

If you have any questions, feel free to ask me anytime
or email liza@signaturestrength.com.au