Fail to plan? Plan to fail.

I think it’s about time I posted about the food plan I started two and a half weeks ago! I made the decision to have a consultation with the nutritionist at my gym. I already eat really well but wanted to lower my body fat percentage a little so that I could have more muscle definition. Like anyone will tell you – body composition is mostly based on diet with a fraction coming from exercise.

I won’t divulge the basics of the plan because it did cost $ and I do think it warranted the price. I can say, however, that it was totally worth it and definitely brings results (too quickly in my case, more on that soon).

I’ve made some really healthy meals the past two and a half weeks and have taken my food preparation to a whole new level. There are days where the fridge is piled high with containers and ziplocks bags!

They say those who fail to plan are planning to fail. This statement is so true when talking about nutrition. I take a few hours on the weekend, and sometimes during the week, to prepare food in advance for all meals of the day.

Some examples:

Hard boiled eggs:

You can make these in the oven – using a muffin tin – in order to conveniently make a big batch that you don’t need to watch over on the stove! Place the eggs in a muffin tin, heat the oven to 325 degrees and bake the eggs for 30 minutes. Remove from the oven and place the eggs in ICE COLD WATER for 10 minutes. After 10 minutes you can peel them or leave them in the shell until you want to eat them (they last longer that way).

Egg muffins:

I’ve posted the recipe before, check out the recipe category!

Protein pancakes:

Protein pancakes are the coolest discovery I have made

this month! A friend of mine (who also happens to be doing this plan) told me about them. You just mix egg whites with protein powder then cook them like pancakes. If you eat them warm straight out of the pan, they are just to die for. Particularly with a bit of almond butter on top!

Salmon:

I love salmon. Who would have ever thought those words would come out of my mouth! It is high in protein, contains healthy omega fats and many nutrients that our bodies need. I like to make it in the oven with some coconut oil, minced ginger and lemon slices on top. So good…..

New (for me) protein sources:

I recently started eating tofu again. I make it by slicing it into small strips, sprinkling with cayenne, sea salt and ginger powder and frying it in a pan for a few minutes on each side. The tofu comes out a little crispy and tastes delicious! I make sure to buy an organic brand that states “non gmo” on the package. I don’t really include soy in my diet but this is an exception as of late. I’ve also discovered that I like (and can actually eat) cottage cheese! Plain, mixed with sunflower seeds or spread on a piece of kamut bread it is a great source of protein and calcium to include in your diet.

Eating out:

It is possible to eat at a restaurant without sabotaging your normal food ways. I like to go for lean meat (grilled chicken) or fish with a side of vegetables. Of course it is ok to have a cheat meal once in a while but if you’re not ready to do that there are always healthy choices to be made. This is what I always order at Deville Dinerbar.

It turns out that in the first 9 days I lost 6.2 pounds and 1.4% body fat. The weight was alarming. The nutritionist actually said it was too quick. She instructed me to keep following the plan but to increase the size of each meal. Just goes to show that weight loss isn’t everything!

The most important thing is to be healthy. I am eating whole clean unprocessed foods and I feel great! The way my clothes fit are definitely a great bonus but it’s not solely about that.