As most of you may already know, diet plays a huge role when it comes to health and fitness. No matter how hard you exercise, you can’t out train a bad diet. If you want to keep your diet in check, it’s best to be prepared so that failure is not an option.

Most of us have about 16 types of foods that we eat on a regular basis. I’m going to go through a list of my favourite foods and how I prep these foods in the hope that you can pick up a few tips to help make your life easier.

Some people may find it boring to eat the same thing every day but I have found that eating the same types of food keeps me on track and my body fueled. Plus I enjoy the foods that I eat so I never seem to get bored. By eating this way, I am never lacking in nutrients and it keeps my cravings at bay.


My foods

For breakfast, I like my oatmeal and egg whites. I usually make enough for 5 servings, portion them out in containers and keep refrigerated. This is the perfect grab and go breakfast. If I happen to be out of oatmeal then it’s one of my favourite protein shakes for breakfast.

My next three meals are a combination of protein, starch or grain, fibrous veggies and fat.

For my protein, I either bake or grill boneless and skinless chicken breast. I season with my favourite spices and cook about 6-8 pieces at once. If it ends up being too much, I just freeze pre-cooked chicken for later.

Other protein options I choose from are sole and tuna. I also like to make turkey patties and enjoy a nice tenderloin steak or salmon 1-2 times per week.

meal planner for a week_3

Vegetarian options

If I’m in the mood for vegetarian, I usually have frozen edamame beans that I can quickly steam up. I also like to roast up my own chick peas in large batches and store them in containers. This is a great vegetarian option and adds an amazing crunch to salads.

For my starches and grains, I cook a batch of basmati rice, bake yams and sweet potatoes. These are perfect left in the fridge and I grab my portions as I prep my meals for the day.

For my fibrous veggies, I usually roast peppers, cook up my zucchini mixture with sun dried tomatoes, steam broccoli, asparagus, green beans and cauliflower. I purchase mixed green salad, kale and coleslaw for a nice crunch on my salad. Tomatoes are another must have on my list.


I usually put an hour to two hours aside 2-3 times per week to prep my meals. I start by seasoning my chicken breast and letting it marinate in the refrigerator. I cook my rice on the stove and bake my potatoes and yams. While my rice is in the pot and my potatoes are in the oven, I clean and steam my vegetables.

This process is about an hour and when that is done I pop my chicken breast in the oven and bake for about 25-30 minutes, depending on size.


To me this is more convenient than actually cooking up each meal. The key is to keep experimenting and find the flavours that work for you. You will have your own rhythm in no time.

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