The (almost) No Cooking Required Meal Plan

“I don’t know WHAT to buy when I go grocery shopping!”

“I always RUN OUT of food before I can get to the store again!”

“I don’t know how to COOK!”

“Planning, shopping, and cooking is too COMPLICATED!”

“I don’t even know WHERE to shop at!”

“I just don’t have TIME!”

Some of the many excuses I’ve heard one too many times. I wanted to share how easy and simple it can all be. I made a trip to Trader Joes (find one near you) this past weekend and put together a sample meal plan that requires, wait for it… minimal to NO COOKING!!! Yes, I’m dead serious. Down below you’ll find the meal plan plus a grocery shopping list for a week.

Step 1) Schedule your grocery shopping day and time ahead. I literally make clients open up their schedules and add it in. This works wonders.

Step 2) Buy the things on your list. Nothing more, nothing less. This should take you no more than 20 minutes.

Step 3) Eat according to your meal plan.

Step 4) Fight the urge to walk around naked because you look so damn good!!!

Disclaimer: I am not including serving sizes, because it’s going to vary drastically from person to person. There was such a huge variety of food at TJs, that I couldn’t even come close to including everything that I found. I’m not advocating to eat processed or frozen food, but sometimes you gotta do what you gotta do!

Meal 1: Whole Eggs + Egg Whites + Oatmeal

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Wow, already made and peeled whole eggs! For the egg whites, just throw away the yolk and eat the whites.

Sorry guys, some assembly required for this. Must add hot water to oats. Life is hard, deal with it.

Prep time: 2-4 minutes

Meal 2: Cottage Cheese

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Such a great snack while at work. It’s easy, filling, and packed with protein.

Prep time: 30 seconds.

Meal 3: Chicken Breast + Avocado + Brown Rice Tortilla

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In this one that I made, I added chipotle hot sauce and mustard to it. Both are great condiments to add without adding any additional macros!
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Prep Time: 2-4 minutes

Meal 4: Tuna + Lentils

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These cans are so easy to transport! Plus you can stock up on them and not need to worry about them going bad. Make sure that you get the tuna in WATER.

Prep Time: 1 minute

Meal 5: Beef Sirloin + Roasted Potatoes + Green Veggies

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This is a great dinner. Hopefully you’ll be having this at home so you can bake the potatoes and cook the greens, but you can easily cook and pack this meal ahead of time. It’s delicious!

Prep time: 15 minutes

Meal 6: Greek Yogurt + Berries + Almonds + Splenda

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I love, love, LOVE this meal. It is such an amazing dessert. I’m not going to lie, I can put down a pint of ice cream in minutes (Häagen Dazs Caramel Cone if you must know!), but this little treat always kills my late night sweet tooth!

TIP: It’s easy to over eat nuts since they are so tasty. Get the almonds that are already portioned out into 1 serving.

TIP: Get the brand FAGE! It has way more protein than any other brand I found at Trader Joe’s. Yes, this matters. Also, get the pre-portioned out cups.

Prep time: 1 minute

I left out the berries last night. Check out the video!

Grocery Shopping List:
-Bag of Eggs
– Packets of Oatmeal
– Cottage Cheese
– Cooked and Sliced Chicken Breast
– Avocados
– Brown Rice Tortillas
– Cans of Tuna in Water
– Cooked Lentils
– Beef Sirloin
– Frozen Potatoes
– Frozen Greens (Kale, Spinach, Brussel Sprouts, Broccoli, etc)
– Fage Greek Yogurt
– Frozen Berries
– Packets of Almonds

Now that you know WHAT to buy, WHERE to buy it, don’t have to COOK, know it’s SIMPLE, and have scheduled WHEN to buy groceries, what’s your excuse?

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Things To Consider When Trying to Lose Fat and/or Gain Muscle

Fat loss and/or muscle gain requires quite a bit of organization and thought. Everything counts.

-What’re you eating and/or not eating?

-How often are you eating and what’re your portion sizes?

-How much alcohol are you in taking a week?

– Are you sticking to your diet Monday-Friday until 5pm then have no structure for the weekend?

-How many grams of protein, carbs, and fat are needed to get to your specific goal(s)?

– How much water are you drinking?

– How much are you sleeping?

– What’re you doing or not doing in the gym?

– How often are you lifting weights and how are your workouts organized? Are they even organized?

-Are you just throwing around weights or actually stretching, squeezing, and activating muscles?

– How much tension are you really creating within muscles?

– Are you doing cardio? What’s the frequency, intensity, and time?

– What’re your stress levels? And how do you manage stress?

-Are your fitness and health goals really a priority?

– Are you consistent, persistent, and patient?

The Importance of Progress Photos

If you’re anything like me, you want immediate results. Your thought process is something like this, “I’ve been hitting my glutes harder for the past 2 weeks, my butt MUST be huge by now…” or “I’ve increased my cardio this past week. Do I have abs now?”

The body takes quite a bit of time to change and here is where progress photos come in. Honestly, I hardly ever track my body fat and only check my weight once a week to report it to my coach. Other than that, I go off of my photos. Why? Because we all want to look good naked and photos show way more than the scale or your body fat!

I have been taking weekly photos for the past 3 solid years and the change is incredible. My weight has ranged from 103 lbs-130 lbs and my body fat has ranged from 12% to something around 28%.

Left: When I decided to start losing weight 3 years ago. 125 lbs.
Center: 6 months after left photo. I was doing a ton of cardio and not eating a whole lot. I had no idea what I was doing with my diet or the way my workouts were structured. I clearly burned through a good amount of fat and muscle. So sad. 103 lbs.
Right: Right when I started my prep for the second show. 2 years after the center photo. 128 lbs.

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Left: A few days before my competition. 120 lbs.
Right: 10 weeks into my off season. 125 lbs.
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Left: The thinnest I’ve been at 103 lbs
Right: A few days before my show: 120 lbs
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Left: The thinnest I’ve been.
Right: Me on stage in November 2013
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Left: A year ago
Right: Last week
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There is so much progress that the scale and numbers won’t show! I highly recommend taking weekly photos. They are such a great reference for how far you’ve come. Whenever I feel discouraged or unmotivated, I look through my photos. And the best part about it… I can’t wait to look back in a year from now and see even more change!!!!

Follow me on Instagram for more progress photos: SKSAHNI

How I Walked In and Out Feeling Like a Winner!!!

Wow!!!! Last weekend was incredible. I WON 1ST PLACE IN CLASS C!!! I competed against 18 other beautiful girls.
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Ok, now on to the juicy part of the journey. Everything about this prep felt right. My diet was on point. I WAS NEVER STARVING! I had carbs in every meal of mine, except for occasional zero carb days, I was only doing 30 minutes of steady state cardio, and my strength was almost the same as my off season.

Why?! How?! Well, I don’t know for sure, but I think it’s because I took a 1.5 year off season, lifted crazy heavy weights and always went HARD for my workouts, put on 10 pounds of muscle mass (my morning of the show weight went from 107 lbs to 117 lbs, same body fat), slowly increased my calories to increase my metabolism (I always stuck to my diet, only 1 cheat meal, even in the off season), and barely did cardio.

Don’t be afraid of getting a little soft, gaining weight, and taking time off from competing to make gains. I promise, you’ll get lean again and competitions aren’t going anywhere.
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What else did I do?
– I visualized winning every single day.
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– I made sure that when I worked out, no one out there could possibly be working harder than me.
– I practiced posing ALL THE TIME. Even when standing in the kitchen prepping food.
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– I promised myself that I would present a totally different package (hair, makeup, posing, suit) to the stage.
– Lastly, and probably one of the most important things, I didn’t look around or compare myself to the girls that day. I kept to myself, focused on my goal, repeated to myself…Either I have it today, or I don’t. I’m going to present all the hours of hard work, every single perfect meal, and every thought about winning on this stage. There is no point in even getting nervous… I kid you not, I never got nervous that day. Everything was out of my hands and I felt so relaxed and confident.

I walked in and out feeling like a winner!

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It’s so important to make numerous goals when getting ready for a show. Some of mine were:
– To put on muscle mass, especially on my lower half
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– Control my mood swings
– Not cheat (unless it’s a planned weekly cheat meal)
– Keep a very positive attitude
– Give my workouts my all
– Not compare myself to other girls, which lead to me going Instagram free for the last 4 weeks of my prep.
-Learn to ride the wave. Some days would be easier than others.
– Really, truly believe in myself

When you establish goals to get you through your prep and you succeed with them, it’s hard to not walk into show day feeling like a winner.
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Abs Are Made in the Kitchen!

It’s 5 pm and you are off from work. You haven’t eaten in hours and are starving. You think about the choices you have. You can either a) swing by the grocery store for some necessary ingredients to cook up a semi-healthy dinner by 7 pm, and pray your stomach doesn’t eat itself or b) make a quick stop at a fast food joint and feed your belly immediately and feel like complete shit for the rest of the night. Trick question! The answer is option c).

Over the past few months, I’ve realized that meal planning, prepping, and packing will either make or break your diet. When attacking fat, a plan is essential, especially when you are on the go! And in order to do that, you will need some necessary ingredients.

  • Tupperware
  • Food scale, measuring cups, and measuring spoons.
  • An oven and/or stove
  • Baking trays, foil, pots, and pans
  • A refrigerator and/or freezer (duh!)
  • About an hour twice a week for meal prep
  • And of course…some food!

I tend to do my major cooking (things that take longer than 5 minutes to prepare) on Wednesday and Sunday evenings. I cook about 3-4 days worth of brown rice, chicken breasts, and sweet potatoes. If I know my week will be super busy, I cook a weeks worth, stick 3-4 days worth in the refrigerator, and the rest in the freezer to defreeze as needed.

It’s as simple as this: get 2 baking trays, throw some chicken on one, and sliced sweet potatoes on the other, bake to taste, pack in Tupperware, and voila!

I love marinating my chicken in fresh lemon juice, garlic, and various non fat, low carb rubs from Williams Sanoma, try them out, they are truly finger licking good!

I also sprinkle cinnamon and stevia on my freshly baked sweet potato slices. Yummm!

Never again will you go hungry or wonder where your next meal will be when you are away from the kitchen or in a hurry. Don’t be shy to carry around your Tupperware and bust it out in random places, all those people giving you funny looks are just jealous of your delicious home cooked meal!

16 weeks out!!!

-Sumeet

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