As someone who stays at healthy body weight all year round and has many many friends that do the same, plus they are most strength coaches, dietitians and personal trainers, nobody talks about the plain as day secret that is why they can do this.
It’s such a simple answer, they have anywhere from five to fifteen meals they know off by heart, that they can jump in the kitchen and prepare whenever they feel like it.
IMPORTANT NOTE: These meals are packed full of as many nutrients as possible so in one meal they get maybe half of their nutritional requirements for the day, for multiple days if it was prepared in bulk.
When nutrient density becomes the goal, instead of calorie restriction, you may find yourself lessening cravings, not feeling like the extra portions of your moderation food.
Look, I know that just telling you this isn’t going to get you very far so I’ll break down some great nutrient dense meal ideas that I myself use.
These have been used with great success for our clients at EMB, with multiple reports that bulk preparation of these individual meals have been a huge part of fat loss.
Lasagne With A Healthy, Tasty Twist.
You can find a video guide to making this, along with ingredients by viewing our blog on it HERE, but I’ll explain the key things that make this much more nutrient dense and optimize fat loss.
- We swap the lasagne sheets for slices of sweet potato, zuchini, eggplant, and pumpkin.
- The mince is lean and we use some red wine and herbs and spices for flavouring and only SOME of the usual tomato sauce additive usually added to mince.
- We use ricotta cheese instead of lower quality cheese. This is a better option for the healthy fat content our body naturally needs as well as it being high in protein and if we fulfil both of those needs before carbohydrates, then our bodies will function better.
I always have carbs as my last priority in meals. I think this is gold for maintenance of body weight, mental clarity and focus. I think most should focus on this as well.
The major issue would be the will power to regain control over cravings emotional eaters experience, and it really is like coming off a drug for me.
You’re hitting the same pleasure centres of the brain when you over eat high carb processed foods anyway so the science explains the similarities also.
If they can get through the other side then their experience should change.
Sneaky Vegetable Mince
So this is just a matter of using a lean mince like turkey, beef or chicken and then finely chopping vegetables in with some flavouring. You don’t notice the vegetable you’re consuming and this is why people crave things because those nutrients are low.
- Add organic butter to a pan, followed by 500 grams of mince
- Finely chop mushrooms, broccoli, zuchini, sweet potato, pumpkin, spinach or others and just focus on using different colours for different nutrients.
- try out flavourings like:
- Burrito and taco seasonings (they are mixes of seasonings pre-made)
- Garlic & Herb seasonings
- Worcestershire sauce
- Balsamic vinegar
- Small amounts of honey
- Himalayan rock salt with added chilli
Finding ways to flavour things that aren’t high in calories are vital to this becoming an easier lifestyle.
Just these two meals alone save me a lot of time and energy!
Roast Chicken With Veg
The difference in this one is so simple but the fact it makes your vegetable taste like delicious caramelised savoury treats is sooo good!
- Use an oven dish and place chopped sweet potato, pumpkin, eggplant in (doesn’t need to be finely chopped
- Chop two brown onions up and spread that across the veg
- Add rosemary, salt and pepper
- Place the chicken on a supporting structure so it is above the tray. The juices of the chicken will drip down onto the vegetables. That combined with the onion cooking, once it’s been going for a while you can stir it and voila! The flavour of the veg afterwards is incredible!
There are three to get you going!
I’m thinking we will cover some snacks to beat the afternoon cravings next, how does that sound?
Let me know what would be most helpful here
Thanks for reading and share with a friend who needs to work on their nutrient dense list.