I’m gonna bet that most of you know the bulk of what’s on the weekly schedule… your work hours, personal appointments, errands that need to be run, workout plan, kiddo events, etc.
Yet the “food plan” doesn’t always get first dibs on the prioritity list. And then food panic takes hold or doesn’t happen at all and you’re left feeling like your nutrition plan is all over the place and far from where it needs to be.
Let's break down some practical solutions to common barriers that might be holding you back to a well-executed “food day”.
"I don't have time to cook"
Carve out 1 hour on Sunday to cut vegetables (or buy them pre-cut) and prep 1-2 proteins for the next 3-5 days
Stock your freezer with emergency protein portions (chicken, fish filets, burger patties, etc.) that you can quickly thaw to airfry, pan fry, or grill
Keep some "rescue foods" on hand each week, or build them into your weekly meal plan: hard-boiled eggs, tuna packets, pre-washed greens, canned beans, bagged salad mixes, yogurt cups
Results: These tips can actually SAVE you a few hours each week.
“I keep forgetting my post-workout nutrition”
Pack recovery nutrition before packing workout gear
Store backup protein powder packets and a shaker bottle at work or in the car
Set a post-workout alarm on your phone labeled "Get in recovery nutrition!" (extra nerdy, but effective!)
Results: Never miss your recovery window and your fitness continues to improve.
“I get too hungry and make poor choices"
Prep quick protein-rich snack options for the car, office, gym bag or backpack
Frontload protein at breakfast (30-50 grams)
Eat a meal or snack every 3-4 hours
Results: Consistent meal timing stabilizes energy levels and keeps your decision-making on track with your goals.
"My schedule is unpredictable"
Prepare meal components instead of complete meals so you can mix and match on the fly
Keep a "food emergency kit" accessible stocked with options such as ready-to-drink protein shakes, mixed nuts, tuna packets, nut butters, oatmeal cups, and dried fruit
Plan for 1-2 simple meals such as the “finger food style” or a hearty shake so that you are still able to nourish your body and brain
Results: You establish more control and are less at the mercy of external variables.
Remember: Success isn't about being perfect - it's about having systems in place that work for your current lifestyle. Start by implementing one solution that addresses your biggest barrier and then build from there.
Let me know what you’re struggling with in your “food plan consistency”.
-Dina