One of the biggest issues that leads to steady and consistent weight gain...
...is eating out all the time.
Sure you can find healthy options..
but restaurant food will have between 20-45% more calories than if you cooked it at home.
Many restaurants use additional oils and sugars in foods to make it tastier...
ya know...so you'll come back.
Really the biggest health "hack" in 2024 (besides moving to a farm in Ecuador)
Is cooking at home yourself
Which can be depressing because WHO HAS TIME FOR THAT.
My wife and I both work full time and have two kids under 6.
Here's the strategy that we've been using successfully for a few year.
(bookmark this email, because it might be one of the most important things you read for your health this year)
3 Days of Healthy Meal Prep in 45 min
Day 1 - Chicken and Potatoes
- Buy 3-5lbs of chicken (thighs are best because they reheat better), Potatoes, cauliflower, tiki masala sauce, frozen bell peppers, frozen peas, rice, tortillas, salsa, (and a rice cooker if you don't have one)
- Pop a few potatoes in the oven at around 400 for 45 min (salt, pepper, avocado oil on the outside and stab them a few times)
- Chop cauliflower, season (salt/pepper/avocado oil) and throw in oven for 20ish minutes
- Prep and start grilling chicken thighs. (i've been putting these in a big mixing bowl, adding seasoning, and slapping them on the bbq. You can bake if you want)
- Pull everything out. Eat it. You know the drill.
- Pack up leftovers
Day 2 - Chicken Fajitas
- Cut up leftover chicken thighs
- Toss frozen bell peppers in a pan, then add chopped chicken
- Add beans if you want. Go crazy
- Slap it all on a tortilla. Add salsa.
- Savor an excellent meal in less than 10 min.
Day 3 - Chicken Tiki Masala
- Put rice in rice cooker (2C of white rice + 3C of water)
- Chop up remainder of chicken (if you don't have enough that just means you gotta cook more to start)
- Put in a pan. Add tiki masala sauce and frozen peas.
- Put it together. Add lime juice and salt to taste
Here's the thing. You need 3-4 of these '3-Day' plans and you can eat nutritious delightful food your family will love - 90% of the time.
The go out the other 10%.
But make your life easier by learning a few key recipes and then cooking at home. This will make a massive difference in the quality of you and your families health.
Hit me back if you have questions, I'm sure I left some stuff off.
Nate
Founder - Million Dollar Body
p.s. if you need any support with your health and fitness, I'd love to help either coach you or with high quality supplements. Million Dollar Labs is running a 15% off sale this week - use code MDB15 to get access