Successful execution of your nutrition plan requires some thought and preparation. We are diving into some tactics to start your week prepared with healthy meals and stay on track with you goals. We want to keep it simple and efficient!


  1. Choose a few sources of each micronutrient.

Veggies/Fruits: Spinach, kale, arugula, green beans, mushrooms, asparagus, broccoli, cauliflower, cucumber, red peppers, orange peppers, yellow peppers, carrots, tomatoes, zucchini, blueberries, raspberries, pineapple, apples, grapes, strawberries, and bananas

Protein: Chicken breast, ground beef, ground turkey, tofu, steak, turkey breast, roast beef, salmon, tilapia, tuna, shrimp, eggs, egg whites

Starches: Sweet potato, oats, quinoa, pasta, brown rice, whole-grain tortillas, and bread

Fats: Almonds, walnuts, avocado, pecans, pistachios, pumpkin seeds, peanut butter, almond butter, olive oil, avocado oil, and coconut oil

  1. Cook in bulk.

Batch cooking is such a time saver! Pick a few of each macronutrient and cook enough to last for a few days at a time. We find that food tends to stay fresh for 3-4 days, so if you prepare enough for 7  days, freeze about half of it. You can use your oven, stove top, slow cooker, microwave, and instant pot to cook in bulk.

  1. Build your plate (or Tupperware)

If you are into weighing and measuring your food, go for it. Otherwise, your hand is a perfect tool to estimate correct portion sizes. Check out the Precision Nutrition Graphic below to guide you!

  1. Add Flavor.

Keep your food novel and exciting! Have a few seasonings and sauces on hand to elevate your food’s flavor. Just be mindful of the caloric density and portion size. There is a huge difference in using sugary barbecue sauce compared to salsa or soy sauce calorically.

If you are feeling stuck or need some extra guidance, please reach out to any of our FX Fitness Coaches. We want to see you succeed!

In Health,

FX Fitness Team

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“If you think health is time consuming and expensive, try illness.”

-Lee Swanson