Create a healthy environment - If it doesn’t comply with your nutrition plan throw it! Pretty simple; if it's not in the cupboard or fridge you can't eat it. You are setting yourself up for failure if you have your ‘weakness' food(s) on hand. Get rid of them from your fridge, cupboard, pantry, work place and replace with foods that are in line with your healthy eating plan. To achieve any sort of body composition improvement you must be organised with your food preparation. This is the single most important thing you can do! YOU MUST, there’s no other option. If you don’t take the time to plan your meals you are no chance.

If you are to achieve an improved body composition and improved energy you must prioritize nutrition, this means implementing successful food strategies. I know what you're thinking, “I don't have time to cook”, the below food preparation strategies will help get you set up and underway.


The Sunday Sesh Strategy
Sorry to disappoint you it’s not the ‘Sunday Sesh’ you are thinking of, this one is more productive and rewarding.

Step 1: The Sunday Sess involves 2-3 hours on a Sunday preparing your meals for the week. The first Sunday will more than likely be 4 hours, but after that you’ll have it down to a fine art. The process involves planning your menu for the week and then preparing the meals accordingly; 5-7 Breakfasts, 5-7 lunches, 5-7 dinners and 2-3 snacks for each day – I’ve gone 5-7 to account for meals out. If you are like me and don’t need too much variety with the majority of your meals this is a really fast process, you only need 2 options for breakfast, 2 for lunch and 2 dinner. If you get bored you can rotate each week, rather than each day.


Step 2: Once you’ve got your weekly menu established it’s a personal choice on the extent in which you go to with the food prep. Some people will have the majority of meals pre cooked and re heat them when needed, others will have everything prepared in containers so they only need to cook, rather than do the preparation component of meals.


Sunday Sesh Sumary: Prepare your protein, this means cooking or having selected quality meat options in portioned containers, chop all the vegetables, measure out your fats, yogurt, prepare smoothies and dry mixes for each day. Always have compliant snacks on hand so you are prepared regardless of what the day throws at you.