Top Tips on How to Stay Nutritionally Prepared

Tips to Stay Prepared

So often we tend to find a moment where we are not prepared and that makes us fall off our plan to be healthy and to continue on our health journey. I wanted to share with you a few tips that can help you stay prepared and feel focused to crush your goals.

Setting the tone at the beginning of each week.


Use your time on Sunday ( or whatever day you can carve out the most time for this) to set the tone for your week. If you can use a day to take the time to prepare a few different meals for the rest of your week whether it be lunches, dinners, or both for the week is will leave little to no room for failure of staying on track. 

Batch cook a few different options of proteins ( chicken, ground turkey, fish, beef, etc.)

Batch cook a few different options of veggies too ( broccoli, brussels, cauliflower rice, zucchini, etc.)

Batch cook carbohydrates ( this could be quinoa, wild rice, mashed sweet potatoes, etc.)

A couple of different gadgets I like to use for meal prep are below that can help make your meal prep easier:

  1. Making steaming vegetables easier: Silicone Steamer
  2. Evenly spreading oil on your food: Misto Oil Mister
  3. Small but Mighty blender : Magic bullet
  4. Leave it and Let it Cook: CrockPot
  5. To get your herbs chopped correctly: Herb Grinder Mill
  6. Easy Blending: Handheld Emersion Blender
  7. To get your Salad Dressing Mixed Well: Salad Dressing Shaker
  8. When you want to save the rest of the produce: Food Huggers
  9. Re useable Baggies: Stasher Bags
  10. Best Tupperware: Glass Tupperware Set

Check out the restaurants before you get there.


Every time you get invited to a lunch with coworkers or friends check out the menu online first. This way you can start to decide what you will order before you even get there. 

A lot of places now also have nutrition calculators that you can use online before you get there too to see what the nutritional make up of the meal is based on its calories and macronutrients.

Choose dishes that will have more protein, fiber, healthy fat, and vegetables. You can always substitute more vegetables for the starchy carbs that they tend to load your plate with.

Drink your water.

I know Ive said it over and over again, but stay hydrated! Hydration is key in most everything! Our body is made up of water, fat, and muscle so we need to keep our hydration at 60% for males and about 50% for females.

You want to try to get at least half your bodyweight in ounces as a minimum. Try to get a refillable water bottle that you can carry with you at all times and can refill throughout the day. My favorite refillable water bottle has a filter in it to be sure that your source of water is the cleanest it can be no matter where you are. Here is the link to my water bottle : Berkey Sport Bottle

I would suggest tracking how many ounces are in one of the bottles and count how many of those bottles you have drank. You can use something like my fitness pal to keep track of the water or there are other water apps out there as well that can help you track it and remind you to drink more water.


Keep snacks on hand.

One of the biggest problems I think we all run into is skipping meals or leaving too much time between each meal which in turn leads to eating anything and everything in site due to feeling starved.

You want your snacks to be filling and contain protein, fat, fiber, and a little carbs.

A couple of my favorites:(Click the blue links below to go right to the products I like)

  1. On the go Protein Shakes ( the one pictured is one of my favorites you can go to Koia Protein Drink website and use my code “KGOOD20” for a discount)
  2. Some protein bars or you can make your own at home in bulk.
  3. Nuts and Seeds: Back to Nature Mixed Nut Mix
  4. Beef Jerky: The New Primal Beef Thins
  5. Hard boiled eggs
  6. Whole grain rice cakes: Suzies Spelt and Flax Rice Cakes
  7. Single serving nut butter packets: Justins Classic Almond Butter
  8. Crackers: Flackers Crackers
  9. Plain greek yogurt, almond milk yogurt, or coconut milk yogurt.
  10. Raw veggies with hummus or guac.

Hopefully with the help of these tips you can easily stay prepared for the next meal and not fall off the wagon when it comes to sticking to your plan.

Healthfully Yours,

Krystal Goodman