melindanomdluli님의 저널, 2022년 02월 4일

Every night I plan my next day's meals in the app. Doesn't take very long and helps me stick to my daily calories and protein goal.  

I do this every night. It gets easier after awhile when you more or less know portion sizes of the foods you eat 

I agree in planning your meals out even so over weekends where you can ensure you don't eat too many calories. Experiment and try different things, we have the world of info at our fingertips! 

Great idea guys, do you just input meals in the Diary as if you’re going to eat it the next day? 

Meal prep 

Creating an eating plan would be your first start to meal prepping. I like following diets/eating plans because it takes the thinking of what to make out and I just need to follow the diet. 

@Lene that’s it, I don’t want to do the thinking! Where do you find these eating plans? I have a 2-week meal plan from my dietician that I’m tired of! Maybe I could ask for a new one… 

@Melindano Yes, I just put my usual meals into my diary for the next day. You can select the day in the calendar and add your meals. Just think simple meals, dont over complicate things. You don't need a meal plan or recipes. Just add healthy whole foods - protein, veg and a bit of fats & carbs. Salads with protein. Veggies with protein. Fruit / grains with protein. I aim for 100g minimum of protein a day and fill the rest of my calories with a balance of fats and carbs. But most definitely plan your meals for the next day. Then you have your calories & protein goals set!  

I went for the easy and a bit more expensive option of buying a fitchef 21 day kit. The only problem is loadshedding seeing as I need a microwave to heat up the food. 

Yup and I like to stick to eating similar things for my meals. I choose food that is healthy and I enjoy. Lean meats, fruit, veg, popcorn, sugar free jelly. Good for low calories. You should choose foods you can stick to and enjoy. 

just stock up your pantry. Tuna with salad and some cous cous is like 216 calories with a great protien punch. Keep tracking and keep learning!  

The Premium plan has meals already designed with daily calories 

Recently I posted some links to free meal plans I found but there are lots of the internet too :) 

Stock up on pantry, make foods you can portion and freeze (such as tomato soups, or packets of roast veggies) for times when you’re too busy. Woolies Dash or Sixty60 seriously helps us, it becomes like a shopping list during the week and when you’re ready, just order! 

Brilliant ideas, thank you all. Interesting how we all approach healthy eating differently! I will definitely try these methods, thank you. 👏  

I love browing pinterest.. I make boards for my breakfast, lunch, dinner and snacks. Then on a sunday morning I will go over my boards see what I want to make calculate the days calories, make a ''menu'' for the week and a grocery list for each meal. This really helps me and takes me about 2 hours of my week to sort out all my meals.  

@Caro now that sounds like something I would do, too, thanks! 😊 

Keep it simple!!! I make 2 protein sources and 2 types of veggies . And salad . I’m winter it’s veggies and soup . I switch up my proteins every week . And also do boiled eggs and raw almonds as snacks. If you are going into the office . Pre Portion your lunch meals . Switch things up with the proteins eg Turkey Mince ( I made a large portion of turkey chilli this week ) and Poached chicken breasts ( in organic veg stock , black pepper , paprika ) Meal ideas to change these up using these protein sources . Chicken salad Chicken borrito bowl Chicken with veg / rice Chicken lettuce salad wraps Turkey mince chilli with avocado on top The skies the limit here get creative or simply eat your protein , fat and carb source as plain as you want . 

Hi Melinda, why don't you just do a once off appointment with a dietician and get a plan, you can adapt to suit your tastes, cooking skills and shopping habits. I found it very useful and refer to my sheet often but cook my own "stuff" 95% of the time. At least this way you're not stumbling around in the dark and making mistakes. good luck ! I stopped sugar, salt, sat fat, red meat and alchohol. Trust me it's not a bad as once might think. I'm now down 32kgs as I only started with Fatsecret a few months in to my new lifestyle.  

Thanks @spinksee I started with a dietitian and she gave me a menu with salads every day 😝 I’m trying to modify it now to things we actually enjoy eating. These tips are helping! @fitmomdani where do you buy turkey mince??? I’d even settle for chicken mince.