"I don't think I can meal prep." - Total BULL$#!%

Starting on a journey to get lean often comes with the common excuse – "I don't have time for it." The truth is, nutrition is the most important part of getting a lean physique. I used to make the "I don't think I can meal prep" excuse. But it was easier than I thought.

In this blog, we'll look at an 11-minute meal plan that helped me shed over 30 lbs in just 16 weeks, focusing on the three fundamental pillars of successful nutrition: Caloric Deficit, Protein Intake, and Consistency.

The Three Pillars of Successful Nutrition:

1. Caloric Deficit: Eat less calories than your body expends is the cornerstone of fat loss. It forces your body to tap into stored fat for energy.

2. Protein Intake: A large amount of protein is needed for protecting muscle mass during weight loss. It also helps in keeping you stay fulfilled, making it easier to stick to a deficit.

3. Consistency: The key to long-term success. Building constant habits makes sure that your plan is second nature, leading to longer lasting results.

The 11-Minute Meal Plan:

1. Breakfast - Low Fat Greek Yogurt + Whey:

• Buy 950gm tubs of Greek Yogurt (stock up).

• Put half in a bowl and leave half in the tub.

• Add 1 scoop of whey protein to each.

Prep Time: 60 seconds (30 seconds per meal) Macros: 90g protein, almost no carbs or fat

Efficient, low friction, and delicious.

2. Lunch & Dinner - Chicken Breast (200g cooked) + Potato (400g cooked) + Veg:

• Cook chicken breast with salt/pepper.

• Cook potato in the oven simultaneously.

• Cook veggies at the same time.

• Add a sauce of your choice for flavor sauce.

Prep Time: 10 minutes (5 minutes per meal) Macros: 60g protein, 80g carbs, 18g fat

Cooking this twice, one for dinner, completes the day's prep in 11 minutes.

Tips for Flexibility:

• Add Berries to Greek Yogurt

• Substitute Chicken Breast for Lean Steak

• Swap Rice for Potato

• Substitute Whole Meal Wraps for Potato

This meal plan is not rigid; it's a blueprint. Feel free to customize it to your taste and dietary preferences. Remember, simplicity scales, especially when life gets busy.

Conclusion:

Getting lean doesn't have to be a difficult. By sticking by the 3 pillars of caloric deficit, protein intake, and consistency, and imaking your own 11-minute meal plan, you can make huge steps towards your fitness goals. Embrace simplicity, stay consistent, and watch as your body transforms with ease. No more excuses – your lean journey begins now.