Hiya Reader,
How was your weekend? Are you gearing up for the next one already?
Lately, our weekends have been packed, which means I haven’t had much time to prep meals ahead for the week. Sound familiar?
Here’s how I made it work anyway:
✅Breakfast: I prepped our usual breakfast bowls while I was cooking dinner on Monday. Two birds, one stone.
✅Lunch: Grabbed some lunchmeat and wraps, plus we had a few leftovers—easy sandwiches and done.
✅Dinner: I did a quick freezer dive and pulled out some batch-cooked meals I had stored. I just picked up a little chicken to round out the week.
The point is—eating healthy doesn’t have to be this big, time-consuming ordeal.
At the end of the day, food is fuel. That’s it.
But let’s be honest, we’ve tied a lot more to food:
- Social time with friends and family
- Emotional eating—when we’re tired, stressed, bored, happy, sad
- Feeling pressure to cook special meals to make everyone happy
- Long grocery lists, time-consuming prep, and fancy recipes
What if we dropped the pressure and kept things simple?
Think about food as fuel. When you're busy, that might look like:
- A protein shake or bar
- Beef jerky
- Nuts, fruits, or veggies on the go
And when it comes to meals:
Don’t overcomplicate it.
Keep frozen veggies (broccoli is my go-to)
Stock up on protein (chicken, fish, steak—freeze it!)
Rotate a menu of 10 easy meals you actually like
Bulk prep a few meals each week and enjoy leftovers
Pro tip: Every time you go grocery shopping, grab ingredients for 2–3 of your go-to meals. That way, you’re always stocked for those “what’s for dinner?” nights.
Here’s what I always keep in my kitchen:
- Chicken breast
- Frozen broccoli
- Soup
- Spaghetti ingredients
- Artichokes
- Kalamata olives
- Chickpeas
- Salad fixings
- Beef jerky
- Nuts
- Some form of fruit
With these on hand, I can always pull together something healthy and satisfying.
Remember, meals don’t need to be an event—but they do need to be nutritious.
Your body deserves the fuel it needs to live the way it’s meant to.
Now for your 1% better in your
physical, nutritional and well-being health
Physical: Did you know that sitting for more than 6 hours a day can increase your risk of dying early by up to 40%, even if you exercise. The sedentary lifestyle we have created as a society is literally killing us.
We sit at a desk all day, then we sit driving to and from work, we sit at home scrolling through social media or watching TV at night. We sit and enjoy lunch or dinner with friends. We sit for almost anything we do.
This week, let's work on getting up every 50 minutes and do some kind of activity for 5 min. 45 min is the average timeframe for strong focus on something anyway so it's a perfect time to get up and move your body.
-Go for a walk
-Do some squats
-Do some lunges
-Move your arms in circles or across your chest
-Just do something- move your body
Nutrition: This week, let's work on having ideas for meals available that are healthier options. Find 5 that you can regularly rotate out, make a permanent shopping list that you keep on your phone so when you go shopping it is always with you and you can pick up the ingredients.
Here are some ideas for you, I have given ideas for breakfast, lunch, dinner and a snack.
Well-Being: This week let's be grateful. I had a friend send me an item she stitched that says "start each day with a grateful heart" and it has been a great reminder each and every day.
Even on the days it's hard to feel grateful, think of one thing you can be grateful for. Is it the roof over your head, a vehicle that can take you where you need to go, warm coffee to drink, running water to clean up with.
There is always something, so each day this week say one thing you are grateful for and soon you'll feel your body be more happy and find more things to be grateful for.
Enjoy your week Reader,
Get That Goal!
Until next time friend,
Thank you for telling your friends and family about
Goal Oriented Health & Fitness so we can help them too!
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