Working from home, traveling, and even a move to hybrid workplaces can make it difficult to stick to your nutrition plan. Instead of falling back into old habits or grabbing convenience foods that don’t give your body the fuel it needs, use these six tips to help you stay on track.
1. Follow a set meal schedule.
Pretend you’re not running from one place to the next, and keep set snack and meal times. Eat your usual breakfast, stop for a snack when you’d normally do that in the office, and definitely don’t skip your lunch break. It might take a little more preparation if you’ll be commuting or traveling, but your body will thank you for keeping a predictable eating routine.
Have questions about when you should eat your macros? Check out this meal timing article for tips and ask your doctor or trainer if they’re worth a try.
2. Keep it consistent.
While there’s no one-size-fits-all meal schedule, there is an ideal amount for your body and activity levels. Keep your ideal intake consistent with the amount you’re moving, and place a heavy emphasis on hydration during travel. This helps digestion, absorption, energy and hormone levels, and helps prevent overeating and cravings.
3. Stock your go-to ingredients.
What’s your healthy go-to? Whether you love it because it’s easy to prepare or you just can’t get enough of the flavor, keeping your pantry stocked with the essentials to make your favorite meal or snack can help you avoid unhealthy options. Remember to stock plenty of shelf-stable snacks and meal prep items to make healthy eating easier on-the-go.
4. Avoid food burnout.
Mix up your nutrition plan with flavorful options and variety. Meal prepping is an easy way to make sure you’ve got healthy food on hand whenever you need it, but only prep three days at a time to avoid flavor fatigue. And this way it’s easier for you to adjust and fit in last minute changes when needed.
5. Deconstruct your meal prep.
Preparing for the week doesn’t have to mean perfectly packaged meals. Instead of portioning ahead of time, try making large batches of pre-chopped veggies, lightly seasoned protein, grains, and beans or lentils. (This approach helps with avoiding burnout, as well!)
6. Think family friendly, not just kid friendly.
Make snacks that your kids will love that you can also enjoy while staying on track. Try apple slices with cheese or peanut butter, ants on a log, or mini pizzas made with bell peppers (sliced in half) as the “crust” and filled with sauce, cheese, and other favorite toppings. When you have kid-friendly and healthy meals and snacks at the ready, everyone stays happy, healthy, and fueled for what’s next.
The personal trainers at Mercy Fitness Center can help you develop a nutrition plan that supports your fitness and health goals. Whether you want to learn more about meal prep, healthy alternatives, or the right fueling schedule and nutrients for your body, schedule personal training to learn more about Mercy Fitness Center and Mercy Nutrition Services nutrition coaching options.