In order to maintain a good physique, lose weight and perform optimally, diet plays a vital role.
In order to drop body fat, calories are key. You must be in a calorie deficit to drop weight. More info on this can be found in this blog post:
https://brianmilliganpt.wordpress.com/2019/03/16/counting-calories-simplified/
In order to eat well, calorie counting, meal prep and planning certainly male things much easier and you will get better results if you spend a bit of time in planning and executing this.
However, the perfect strategy and approach sometimes doesn’t always happen. Life gets in the way.
Despite me knowing I should track calories and I should spend time each week planning and preparing foods, cooking and putting them in Tupperware – sometimes I’m too busy. Sometimes I’m at the gym all day with no access to a microwave or don’t have time to prep food.
However, this doesn’t mean I use this as an excuse to live off fast food and other convenient junk.
We live in a time where there is so much good alternatives available to us to eat healthier and these things are readily available at almost every shop now.
Over the years I have developed a strategy of eating that means if I’m not organised or prepared, I can still ‘wing it’ and not let it impact my goals.
I have put together a 2000 kcal day of eating that you can eat without having to cook anything or heat anything up. As Andrew Tracy would call it – No Kitchen Nutrition.
This is far from a perfect way of eating, and it will cost you much more than if you are organised and prepare food properly so I would not recommend this as a long term sensible approach. However, if you are stuck and end up needing to ‘Wing it’ this can be used as a back up plan.
According to My Fitness Pal the total calories come in at 2000 with the following Macro Nutrient Split, which I am very happy with. When I’m ‘winging it’ I always try and focus on consuming protein with every meal or snack.
Breakfast:
1 Scoop of Whey Protein mixed with Coconut Milk and an Apple.
Snack:
Cottage Cheese with 3 Rice Cakes
Lunch:
Pack of Deli Ham, 2 x Boiled Eggs, 1 x Banana
Snack:
Total 5% Greek Yogurt with 200g of Mango
Dinner:
200g Pack of Chicken, Salad Bowl, 2 x Wholemeal Thins, 1 x Grenade Bar
Snack:
Grenade Bar & 1 Pack of Skinny Popcorn
As I have mentioned, this is by no means a perfect diet strategy. However, you can use some of the items on here as a Plan B for when you find yourself swaying towards poorer choices.
Coach Milligan 