Pre-cooked seasoned chicken breasts

Preparing Meals in Advance is Key to Healthy Food Choices

So you want to eat healthily, but it’s hard. When somebody tells me it’s hard, I always say, “If it were easy, everybody would be doing it.” I’m here to tell you that it may appear difficult to eat healthily, but it’s not. With appropriate planning and execution, you can take control of your eating habits.

Lack of Planning, Peer Pressure, and Abundance of Poor Menu Choices Are Your Enemy

pre-portioned & cooked meals

Pre-portioned Meals Ready To Go

It’s hard to eat healthy even the majority of the time especially when you have to go to an office to work. Your coworkers may not have the same desire to eat healthily. I’ve been there, done that. I’ve spent my career working with software engineers, and many of them had very poor eating habits. However, going to an office or anywhere away from home does not mean you can’t eat healthy.  Preparing and prepackaging your meals to go is the key to keeping you eating healthy.

Cook Once, Eat Many Times

I usually eat fresh, raw vegetables and fruits with my meals, so I normally do not pre-cook my carbs or fats. However, I’ll cook my protein in bulk which will last me usually 3 or 4 days. Upon arriving at work, my co-workers would give me a hard time as I walked in with a small cooler which contained a plastic container with my protein servings for the day along with my vegetables (usually broccoli & cauliflower) and my fats (normally raw, unsalted almonds). My diet is pretty simple.

I know what you’re thinking. “I can’t eat the same thing several times a day.” That’s fine, you can cook two different proteins and pre-portion servings for all your meals and mix them up. For me, cooking 8-10 chicken breasts takes the same amount of time as cooking only one. You will spend some time sorting and packaging your meals, but it will be overall savings in time compared to doing this all individually for every meal.

Once you are at work with your meals already planned and pre-portioned, a co-working comes by and says, “Let’s go get a pizza!” Without the pre-planning and packing your meals, you are much more likely to make that bad choice. However, you have taken the time to make the right choice, and it helps you focus on your fitness goals. You will say no more than you say yes, and you will eat your healthy meal instead.

Transitioning To Healthy Choices

This may be a hard transition, so I suggest you start off slowly by preparing and taking your meals 2 or 3 days the first week. Increase to all weekdays as soon as you feel comfortable.  Then you can be more relaxed on weekends. What you will find is that eating healthy does not mean you give up everything you currently like. It just means you don’t eat anything anytime. Just as Anthony Robbins says, “It’s not what we do once in a while that shapes our lives. It’s what we do consistently.” Applying this to your diet means that eating healthy most of the time allows your metabolism to compensate for the once in a while.

Suggestion for Macronutrients

In my book, “Fat Burning Secrets” I write about the proper balance of macronutrients (proteins, carbohydrates, and fats). If you don’t know what the balance is for you, see my body fat calculator which will calculate your requirements.


Good Health is the Greatest Wealth,



Richard Webb is an entrepreneur, fitness author of Fat Burning Secrets, bodybuilder, blogger of fitness & technology, and a digital nomad working mainly from Mexico and travels frequently to Texas and California. He has 25 years experience working in software technology, so he truly considers himself as an unusual combination of bodybuilder-tech nerd.

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