Spending 90 minutes every weekend planning, shopping, and even preparing menus of meals for an entire week will help you take control over your nutrition. Focus on these three keys:
1. Plan meals.
Map out each meal for the week, including snacks. If you're eating breakfast, lunch, dinner, and two to three snacks a day, that's up to 42 meals that need to be accounted for. Check out Prep Once, Eat for a Week for one week of recipes.
2. Stock up.
Place healthy foods in your drawers at work as well as home so you don't make a rash, impulsive decision when you're staying late at the office and starving with nothing nutritious to eat. Stock your drawer with nuts, bars, and dried fruits.
3. Prep food.
Grill chicken and beef on the weekend and cut up fruits and vegetables so they're ready to snack on or add to any meal. This way when you come home late and don't feel like cooking for 30 minutes to an hour, you can whip up a meal much faster.