How I Prep Food For Success

The logistics of having healthy food during the week:

You are what you eat, kind of :-)

You are what you eat, kind of 🙂

Sometimes my personal training clients think that eating clean is easy for me. In a way it is, and in a way it is not! I have a severe restraint issues with sugar and fat combinations, especially chocolate. Don’t laugh, there were times when I was considerably heavier despite my profession.

How does your day look like?

I learnt the hard way that having a food routine is crucial for me to make the right decisions during the week and the weekend. I train frequently and work long hours. My day starts at 5.00-5.30 am by getting out of bed, do my workouts and then start training people or run my business. I come home at 8.00-8.30 pm and have dinner. I end up in bed by 9:45-10:15 pm. That gives me time to spend with my son and wife.

Planning your food:

  • Plan your success by knowing what you want to accomplish:
    • In my case: I like to build some lean muscle mass while staying  in good running shape and martial arts. Those are, to some degree, opposing goals, and I will have to make sure to be precise with nutrition.
  • Eat food when you need it.
    • I have my biggest energy demands in the morning. I work out & train clients. I burn the most energy then. If I have higher carb + protein meals it is now.
  • Plan Breakfast I, Breakfast II, Lunch, Afternoon Snack, Dinner.
  • Plan in your one cheat meal/week if you need it.
    • My cheat meals are special occasions, birthdays etc. I make sure that my nutrition is solid surrounding that particular meal
  • 90/10 rule: If you are getting 90 % right you are doing great!
    • I don’t always get it right. I enjoy my life, I don’t care about a faux magazine body. I am also subject to emotional eating at times. I do the best I can, and sometimes it just does not work out. The goal is to get on track fast again. My structure helps me.

 Prepping food for the week

Pick one day of the week to prep your food. Just one day. You are going to prep 80% of your food. If your schedule is as busy as mine, then I assume that you have the same struggles I have. I prepare two meals for lunch that I am alternating during the week Mo-Fri. I purchase frozen steamable veggies in. Why do I use frozen veggies? Because it is easy and I don’t have to prepare it on the weekend. Basically I end up prepping the meat/poultry/fish portion of my food on the weekend.

  • Use your kitchen. You can prep one meal in the crockpot, one in the oven and one on the stove.
    • I ended up prepping to meals on the stove: Total cooking time: 60-75 min. I prepared steak and boneless, skinless chicken thighs.
  • Don’t overthink it. Use easy and quick meals (Google recipies) and prepare in bulk for the week. My meals don’t take longer than 2 hours. Most of the time I am done after less than 90 min including clean up.

 What does a sample week look like for me:

  • Breakfast I:
    • Dextrose+Protein during my workout
    • Whole Fat Organic Yogurt, 1 Tablespoon (T) of raw honey, with 1/2 cup of oats
    • Multi-vitamin
    • 3 grams of fish oil (omega 3 fatty acids)
  • Breakfast II
    • 1-2 Bananas w/ almond butter (1-2T) and cocoa powder (extra dark)
  • Lunch
    • Steamed veggies (vary seasoning by adding different spices, a little bit of coconut oil or butter (grass-fed)); today Asparagus with some pepper & salt.
    • This week: 6-8 ounces of steak w/ garlic herb butter (homemade) alternating with:
    • This week: 2-3 chicken thighs sauteed.
  • Afternoon Snack
    • Whole Fat Organic Yogurt, 1 Tablespoon (T) of raw honey
    • On a heavy training day: (1-2 Bananas w/ almond butter (1-2T) and cocoa powder (extra dark)
  • Dinner
    • Mixed salad greens
    • 2-3 small tomatoes
    • Shredded carrots
    • 4 uncured, grass-fed bacon
    • 3-4 eggs
    • 1/2 avocado, chopped
    • 2 T basil vinaigrette

I consume a lot of food. You have to consider though that this is tailored to my needs, goals, lifestyle and workout. It is just an example on how it could look like.


  • I have more carbohydrates during the morning. That is when I am the most physically active. The overall carbohydrate load is pretty low 30-35% of my total intake in a day.
  • My following meals are primarily comprised of veggies (low carbohydrate intake), fats and proteins.
  • I have 5-8 servings of veggies/salad a day.
  • I have 2-4 servings of fruit max.
  • I don’t eat salty food for the most part because it makes me crave more.
  • I stay away from processed stuff.
  • I eat according to my training schedule & lifestyle. On a highly active day I eat considerably more, while on a low key day like Sunday I eat less.

I hope this gave you a good example structure for your own nutrition. If you need any help with your training and nutrition, my team and I will take good care of you.

Have an awesome day,


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