Live Well Update: Set yourself up for success

We hope everyone has had a good start to the Live Well challenge! The easiest way to succeed is by setting yourself up for success. Here are some of our favorite tips for prepping for the week ahead.

Plan your meals ahead of time and grocery shop accordingly. A typical week of dinner for us might look like this:

Monday- Salmon, rice, broccoli, mushrooms

Tuesday- Ground chicken, rice, black beans, bell peppers, green onions, mixed greens

Wednesday- Turkey meatballs, sweet potatoes, bean sprouts, brussel sprouts

Thursday- Chickpea spaghetti, ground turkey, side salad

Friday- Beef burgers, sweet potatoes, asparagus, mushrooms, onions

Saturday - Steak, red potatoes, side salad

Sunday- Kodiak pancakes and spinach, mushroom, onion, and pepper omelettes

Prep ingredients that are time consuming (like meat, potatoes, rice, etc.) beforehand! If preparing a weeks worth of meals on Sunday night works for well you, great! Do that. However, for me, the traditional idea of “meal prepping” has never worked. But, I do love convenience. So, at the beginning of the week we’ll cook rice or potatoes and one or two meats and store them separately in the fridge. We also like to chop up our veggies as soon as we buy them and store them in jars. This makes it easy to mix-and-match meals so we don’t feel like we’re eating the same thing over and over.

Have quality, high protein snacks on hand!

 
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  • Hummus and veggies

  • Nuts/seeds

  • Protein shakes

  • Hard boiled eggs

  • RX bars

  • Greek yogurt and granola

  • Chia seed pudding

  • Meat and crackers

  • Beef jerky

 

Write things down. Write down what time you’re going to bed, the time you’ll wake up, and the class you’re going to attend at the gym. Then, just like you wouldn’t skip a date with your best friend, don’t ditch yourself. Use your magnets to stay on track!

Use a water bottle that you only need to fill up once or twice to meet your goal. The more work you have to put into a goal (getting up to refill your drink), the easier it is to talk yourself out of it. Most people should be drinking between 60-80oz of water per day, so go get yourself a 30-40oz water bottle and commit to filling it up twice per day.

Set time limits on your devices. Or, better yet, keep them out of your bedroom. You do not need to fall asleep or wake up scrolling on Instagram. (I’m very guilty of this.)

Commit to staying the course. Don’t let excuses get in the way of you crushing this challenge.

We’re almost one week in and are feeling great! If you’ve got anymore tips or tricks to share with us please share them on this post!

#kilotrained #livewell

Challenges, NutritionMeredith Roethler