Meal prep isn’t for everyone and even if you do enjoy it, there will still be times when you need to buy a meal.
Sometimes you might not realise that your bought meals, even your quick grab and go options are actually quite calorie dense and don’t actually keep you full for long.
Buying meals can often be where a huge amount of calories are added to the week. Buying meals from restaurant and cafes will nearly always be significantly higher calorie meals compared to home cooked food. The chef doesn’t care about your goal, they care about making food delicious so people come back!
Sometimes the purpose of a bought meal will be complete enjoyment and/or social health, so it might be more of an indulgent meal. That’s totally fine, we shouldn’t lose enjoyment of these situations, our point here is that if you buy meals regularly as part of your routine, there are plenty of options that can be aligned with your goals.
Remember that the food court is not the only option when you step out of the office to grab lunch and Uber Eats isn’t the only way to have a quick, effortless meal at home. There are so many 'zero cook' options available at supermarkets and options which you can store away in the cupboard, provided you're informed about them and have them on your go-to list.
Do you consider going without food when you are without a plan or a prepared meal? Don’t eat anything, just skip the meal/feeding all together, leaving a 6+ hour time frame before your next meal/snack?
Extended periods without food can leave you irritable, ravenous, and unable to make mindful food decisions. You’re more likely to snack mindlessly, grab without thought, and go for Calorie dense, indulgent options because they’re within reach.
Sudden changes in schedule, unforeseen busy days, happen. Having a list of foods that you can buy, from a range of places, that suit you and your enjoy can help you in the long term.
It’s an IF-THEN strategy.
IF my plan changes, THEN my grab-N-go option is ………...
IF I need to buy a meal when at work, THEN my options are………..
Hot chips are bloody delicious and one of those amazing combos of carb, fat and salt that make them hard to keep to a small portion. Can you eat a few and throw the rest away? No, we neither.
Chicken shop salads are possible, however be cautious. They can be loaded with Calories from flavour additions and sauces, as we said before they make the food as tasty as possible. Making your own side salad is quick and can help you have a bit of BBQ bird whilst still moving towards your fat loss goal.
This is an example of creating some awareness around a regular choice and thinking of your plan. You might not be a regular at the chicken shop but can you relate this IF-THEN planning to places that you regularly buy meals from?
We had a look into some fast food options which serves as a possible plan if we end up there and are hungry. Road trips, unexpected stops with family and friends, can mean that we end up at a fast food restaurant for a meal. How is your mindset when this happens? All or nothing? I’m at McDonalds therefore I’m off the plan? It doesn’t have to be that way when you have an IF-THEN plan and a flexible mindset.
Here are a few simple guides for ordering meals when out:
Implementation Intentions: If-Then. Have a Plan B
Things are easy when life runs to a plan or schedule. We can plan our day, plan our meals, plan our training, even plan our sleep.
But how often in this life we live do plans get turned on their head and chaos happens.
When chaos happens, our intentions and rhythm are thrown out of order. Chaos creates a barrier, and with barriers come excuses.
So how can we stay on track or at least do our best when we experience chaos?
Forming if-then plans can improve your rate of achieving your goal.
An if-then plan is essentially a Plan B.
This strategy can prevent you from straying off course, by giving you a plan of action on how to stay on track if you do sway slightly from the plan.
“If-then” planning acts as a safeguard in case you need to use the “break glass procedure.” It requires a realistic view of the future, by assessing potential critical situations. By thinking ahead and devising a Plan B you are prepared to react right away, minimising the possible damage.
The “If-Then” technique forces you to create a strategy for when chaos strikes. It gives you a plan of attack before a barrier arises so you are prepared and can then stick to your schedule.
All you need to do is complete this phrase:
“If [something unexpected], then [your response].”
If I don’t wake up in time to go to the gym before work, then I’ll go after work.
If I eat a large indulgence meal tonight, then I’ll scale back my carbs and fats tomorrow.
If I forget my lunch at home, then I’ll get a bbq chicken and salad from the shops.
If I have a drink during the week, then I’ll have one less on the weekend.
Planning for chaos and using the “If-Then” technique can help find ways to stay on track even when life is pulling you off course.
The “if–then” strategy gives you a clear plan for overcoming the unexpected stuff. You can't control when little emergencies happen to you, but you don't have to be a victim of them either.
