Why Meal Plans Don’t Work; Top Tips To Transform Your Diet Without One

Everyone wants a meal plan right?  Something that will make that new diet easier to follow without us having to think too much.  Many Personal Trainers and Nutritionists are taught to create meal plans and we therefore expect them.  But could this expectation be exactly what is setting our healthy eating regime up for failure?

Why Meal Plans Rarely Work

So you finally have that new meal plan that you have been looking forward to all week!!  This is going to make life so much easier, no more thinking about what you should be eating on top of everything else in your hectic life!  This plan is totally going to keep you on track and stop you reaching for the biscuit tin…..

The truth, however, is that such plans are usually very rigid; you must eat this, at this time, in this quantity.  That might sound very tempting initially but life inevitably gets in the way. You day doesn’t go to plan, an occasion crops up, you get sick or some days you may just not fancy that chicken salad or protein shake.

For some, sticking to regular eating times may be an issue or there may be certain foods that they can tolerate but just don’t enjoy!!  Over time, the restrictions become cumbersome. Some therefore rebel, some just get bored and some just can’t overcome the many other obstacles that just keep accumulating.  So the majority fail.

There are of course people who can stick to a plan for a sustained period of time but this can end up leading to disordered eating habits.  Any meal plan should be temporary to help a person achieve a specific goal so if we are too rigid for too long, we may end up compromising our health.

Furthermore, eating should not be seen as means to an end.  Often it forms part of our social life so should be enjoyable and fulfilling.  It is also strongly linked to our culture and we make food choices accordingly, not just because our new PT says we need some more of a certain Macronutrient in a prescribed quantity….who wants to get the scales out and start measuring their roast beef at the Sunday lunch table?

There are of course some people who have specific goals for whom a prescribed eating plan is necessary but for the majority of us, eating in this way isn’t necessary.

Steps To Transform Your Diet For Life

Transformational Tip 1 - Slowly Adapt Each Meal

The mistake many people make is trying to change their entire eating regime overnight -

there are a whole lot of habits to change all at once there!  The smarter approach would be to do it gradually, step by step.

Phase 1 - Start analysing your habits.  Are you grabbing a croissant for breakfast on the go and eating it in a rush?  Maybe you are stopping at a fast food place in between meetings at lunch and washing it all down with a sugary soft drink.  Then evenings consist of a microwave or pre cooked meal sat in front of the TV - you chose a ‘low-fat’ version though right??  That means you can have that half bottle of wine that you didn’t finish last night because after all, you need to ‘de-stress’ after a mammoth day!

If you recognise any of this, just acknowledge it at first and make a commitment to gradually improve.

Phase 2 - This is where you start making some changes.  Can you replace that croissant with a porridge pot from Pret a Manger?  Maybe even take some whey powder with you to add to up your protein. Think about swapping that Caramel Latte for a Skinny one or even better, an Americano! Invest in some sugar free flavour drops to add on the go for that added taste….(I love white chocolate and mocha ones).

At lunch, swap your side to a salad and get a diet drink instead.  Move away from your desk even just for five minutes. Then in the evening, add a bag of pre packed salad to your mico meal and maybe some cooked chicken (you can get this pre cooked from most supermarkets).  You can keep the wine, for now….

Phase 3 -Now you have moved on a bit and are feeling good, can you start planning beforehand?  Take your own breakfast to eat at work, even if it is just some bread and peanut butter.  Greek yogurt and whey with some fruit is a great one that needs no prepping, just a bit of planning.

Do the same at lunch.  You don’t have to prepare a gourmet pack up just yet but maybe take some packet rice and some of that pre-cooked meat from the night.  Add some salad or some carrot batons and hummus - so easy to pick up from most shops.

In the evening, start adding some more salad or even some microwave or frozen veg (just as nutritious as fresh).  Maybe make your own pasta and take time to sit at the dinner table.

Phase 4 - Now you are becoming a pro!!  This is when you start prepping - make a batch of overnight oats that will keep you going a few days.  Or a breakfast omelette, they can tate great cold.

For lunch, prepare a balanced pack up or take the leftovers from dinner the night before - a regular habit of mine.  Take a longer break, socialise with colleagues or take a walk; fresh air works wonders for mood and stress levels. Swap the fizzy drink for water, no-added sugar, flavoured ones are fine.

A tasty and nutritious home cooked dinner is so easy for you at this stage!  It can take minutes…..use packet rice or grains if you are pushed for time, cook up a batch of chicken when you have more time that can be reheated.  Add your favourite herbs and spices. Add a larger portion of salad or veg and reduce that half bottle to a glass of wine. Finally, sit at the dinner table!

Transformational Tip 2 - Do it One Step At A Time

As I mentioned, the key is to do this little by little so trying to transform every meal at once may be too much!  So pick a meal and focus on that one to begin with. Think about;

• How much protein it contains (this will help keep you full for relatively few calories if you avoid fatty choices).
• Including whole foods
• Reducing alcohol
• Increasing water
• Taking your time

Once you have cracked one meal, move on to the next and so on.

Transformational Tip 3 - Find What Works For You

Whatever you do has to suit you and your lifestyle.  Are you a planner? If so, plan your meals at the weekend and write a shopping list.  Pick up the Greek yogurt, the bread rolls, the packets of rice and meat.

Maybe preparing your meals in advance is the best way to keep you on track.  This is a great strategy as you can effectively prep everything you need on Sunday and box it up or freeze it.  This doesn’t work for everyone though.

Or perhaps you like to wing it day by day.  If this is the case then find out beforehand what healthy options are available in the supermarkets, convenience store and cafes/restaurants closest to your home or work.  Taking leftovers to work may also be a good option for you.

Find what works and stick with it!

Transformational Tip 4 - Enjoy Your Food

Once you are have established some healthy habits, you will start to look forward to eating so make the most of it!!  Food is fuel for life - treat it with respect. Move away from your desk and the TV, sit with your partner and kids. Talk about your day, your future plans.  Chew your food and really taste it - think about how much you like it. Relax! Put down your fork once in a while and savour every bite. Nourishing your body should be a pleasure.

Transformational Tip 5 - Educate Yourself

As you make these changes, start to engage in what you are learning about food and what your body needs.  Read nutrition labels and pay attention to any social media posts that offer free nutrition advice. A little bit of knowledge goes a long way and this will build up over time so eventually it will all become second nature and you will intuitively make much healthier choices that will transform your LIFE never mind your plate!

Conclusion

If you are on a meal plan and it is working for you right now, great!!  But think about your long term goals, do you want to be on it a year from now, 5 years from now?  Can you see it fitting in with your life long term without having to sacrifice too much?

If not, then consider the approach laid out here.  My challenge for you; if you were to take one small step today, what would it be?

This was brought to you by Rebecca Flannery, Specialist Nutrition Coach at Transformational Nutrition.  You can find more details about the services offered at https://www.facebook.com/TransNutrition1/ or email me: rebecca@transformationalnutrition.co.uk