Shopping Day, Chopping Day
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Shopping Day, Chopping Day

I find that much of the cheating people do while on a diet is often caused by a lack of readily available food. Your goal should be to reduce the time and effort it takes to follow a healthy diet...which is really the best way to sustain a certain way of eating, long-term.

One of the first things I do EVERY day is drink a glass of Daily Energy. It has become an absolute staple in my eating plan and is made from a variety of organic fruits and vegetables with added probiotics and digestive enzymes. 

Not only does this stuff taste healthy and sweet, but it's quite satisfying and energizing, especially first thing in the morning. It really is the perfect way to start your prep day!

If it's Sunday, I finish up my morning with shopping and meal prep. (Of course, this day can be any day of the week that works best for you). Here are the 4 things I make sure to include in my routine:

  1. Schedule a few hours of "prep time" once every week. Be sure to pick a time that usually doesn't get interrupted with other work, family, or social events. This will be your time to buy enough groceries for a week of recipes and get in the habit of setting aside meal prep time. And there are ways to make this enjoyable! Put on your favorite music, dance, and take advantage of this personal "me" time in the kitchen.


    Chop all your vegetables first, then tackle weighing out and preparing meat last, to avoid cross contamination. Divide your produce and meat into enough portion sizes for your recipes. To avoid the spoilage of chicken and meat that potentially will go bad in the fridge, think about storing your meat in the freezer, or pre-cook until almost done. Brown any beef, grill chicken breasts, and store meats and marinade in a sealed container in the refrigerator. Soups and stews can then be thrown together after work, or ingredients can be combined and ready for later slow cooking.

  2. After you've chopped and divided up all your ingredients and meals, use portion sized containers for the finished product. Glass is preferable to avoid toxins that can be released by some plastic brands, such as those containing BPA. If you only have plastic bags readily available, wait until your food has cooled before storing because it's the heat from the food that causes toxins to leech from plastic. It also may be helpful to purchase containers that are compartmentalized for easy frozen lunches to take to school or work. The bottom line is, you can separate your chopped vegetables and meats in a way that makes it easiest for you to grab and go before rushing out the door.

  3. Account for your weekly snacks as well. Include healthy proteins, fats, and carbs by adding foods such as raw nuts or nut butter, hard boiled eggs, avocado, Greek yogurt, and raw vegetables into your snacks throughout the week. Trail mix and homemade muffins are excellent snacks to make ahead and portion out throughout the week. You really want to avoid cravings and unstable blood sugar levels by having snacks readily available in the morning and afternoon.

  4. Each morning refer to your daily meal plan and consider what you need to prepare. Take out meat or soup from the freezer to thaw or slow cook throughout the day. Leave frozen items in the fridge to thaw overnight, or in the sink in the a.m., and by dinner time it will be thawed. If your meal just needs to be reheated, you can use the stove, conventional oven, or even a toaster. Come home to a warm, cooked meal by throwing prepared frozen soups or meats in the slow cooker and cook on low for 8-10 hours. This is a good way to cut down on prep time after a long day.


    slow cooker


At the end of your meals, package, label, and refrigerate or freeze any leftovers. Be sure to make use of the Beyond Diet community to find new and easy recipes to add to your meal planning. By following these guidelines weekly you'll be able to cut out any unhealthy snacking or last-minute dinner decisions that may interfere with your weight loss goals.

AND if you want to make sure to keep your energy and motivation high, start each day exactly like I do with a glass of Daily Energy!

I've been drinking this delicious, naturally sweet drink every day for over six years, and I've seen a huge difference in the number of cravings that hit me, my ability to keep up with my weekly meal planning, and my energy levels (not to mention with two boys running around!).

If you want to guarantee that you'll stick with your healthy eating plan, then start each day on the right foot.



Peggy W
I haven’t had much luck with crock pot cooking. I am wondering if there is a place where Isabel or anyone has recommended a brand and model of one they have used and liked?
Coach Chrissy
Hi Lynne! If you go to your Home Page you'll see the orange "Get Started Here" button. Just click on that and you'll see your programs!
Lynne Blinn
Hi there, we signed up and paid in April 2016, but never did anything with it because of traumas that were happening in our life at the time. We are ready to get started and don't know where to begin. Please help.