30/03/2026
The number one thing that has helped me achieve body composition goals, hit protein targets, eat enough fibre and honestly just make my life a whole lot easierā¦
Eat the same meals on repeat.
Yep, boring I know. But for 15 years now Iāve kept most of my meals repetitive AF. Especially with three kids in tow & running my own business, the last thing I want to worry about during the week is having to think creatively about food.
Iāll eat the same breakfast for three months straight. Usually we rotate a handful of dinners. Lunch is often a similar variation with whatever protein and vegetables I have prepped already in the fridge.
Which is my second tip, ALWAYS cook extra protein and carbs when youāre making dinner. It means you donāt have to think about lunch for the next few days.
Third tip, measure š I know itās not for everyone, and it doesnāt have to be ALL the time (in fact it shouldnāt be) but it can REALLY help people understand not only how much theyāre consuming (either too little, sufficient or potentially over consuming) but TRULY see how much protein (or any other macro) theyāre having.
I helped a client measure and track her food for a while, who was under eating protein btw, and after a month she was eating more (of the right foods), increased her muscle mass and was left looking more lean.
Body composition isnāt always the goal by the way. I go through seasons where that is not at all my priority. Right now Iām coming out of the first year postpartum whilst breastfeeding and my priority has been EATING ENOUGH to sufficiently sustain my milk supply, support sleep deprivation AND have enough fuel to train.
Lastly, buying your food out is such a waste of your hard working money. Guys Iām not a fu***ng loser, I love the occasional chicken sandwich or croissant every now and then too. But if youāre buying your lunches out weekly (do not tell me daily) then youāre wasting those precious Gās šµ
Anyway, Iāve been chucking chicken ānā apples in a container and heading out the door for 15 years now. It makes life far easier. Give it a crack āš»
