This next habit is one that Dave drills into us Fit Soldiers all the time! If you’ve been around FS for any amount of time you’ve probably heard him talk about the 7P’s: Proper Prior Planning Prevents Piss Poor Performance. The 7 P’s go hand in hand with the Lean Eating habit I was given which is to Plan LE Friendly Meals. Deciding what you might eat and when you might eat it, in advance, will help you avoid eating infrequent meals at random times, skipping meals, late night snack binges, and constant mindless grazing. It’s all about anticipating, strategizing, planning and preparing meals in advance when possible, and having a game plan no matter what the occasion.
Precision Nutrition asked us to daily plan 4-5 nutritionally balanced meals in advance, using the habits we’ve already learned thus far. They suggested writing them down, spacing them out evenly 3-4 hours, and then when the time comes, eating them.
They gave us the following as a guideline to accomplish this. Just make sure all of your meals are as follows:
• 1 thumb of healthy fat
• 1 palm of lean protein
• At least 1 fist of veggies or colorful fruits
• 1 cupped handful of high-fiber, slow-digesting carbs (optional)
And as always, they reminded us to eat slowly, to 80% full. This means paying attention to your body’s physical hunger and fullness cues. If you’re not hungry, don’t eat. So you may have 5 meals planned for today but you’re really not hungry for all of them. That’s okay, you can just eat the 3 meals you actually want and feel hungry for. Let your body be in charge!
All of this will come a lot easier if you have a food prep system in place. This means carving out an hour or more of your time on the weekend to prep some food and prepare for the upcoming week. It means washing and chopping your veggies so they are all ready for stir-fry’s, soups, or to eat raw. It means you cook up some bulk protein such as chicken or beef for the week ahead.
You can boil some eggs and put them in your fridge too. You can also make a large quantity of easily frozen or refrigerated dishes and portion them out so that you can just grab and go. If you take the time to do this you will be a lot less likely to hit the drive through or eat out.
However there are going to be times when you do eat out. In these instances you should have a game plan. When you get to the restaurant scan the menu for what PN calls the “magic 3”. That is fruits and vegetables, lean meats, and high fiber slow digesting carbs such as beans or whole grains. Then ask your server how things are prepared/cooked and ask for modifications where needed.
So this new habit has three simple goals for you and for me. It will help us to practice planning our meals, practice getting our portion sizes right, and develop a regular nutritious daily menu.
Give it a try this week and let me know how it goes for you. Oh and if you have a delicious easy recipe send it my way!
Committed to Your Results,
Your Fit Soldiers Family!
Fit Soldiers Fitness Revolution
2100 East 112th Avenue
Northglenn, CO 80233