How to Create a Healthier Meal Program for Yourself and Actually Stick to It Long Term

Maintaining a healthy diet can be challenging, especially if you're working full-time and have a family to take care of. But it's not impossible! Several of our clients inside of our 8-week program have very busy lifestyles and one of the things we ensure we help them with is how to make small changes with their nutrition that lead to long term results. This blog post will discuss some tips for creating a healthier meal program for yourself and actually sticking to it long-term.

via Pexels

1) Meal prep!

This is probably the most important tip. Most of the mistakes we see people making are thinking they need to prepare breakfast, lunch and dinner for 7 days in a row! If you have SOME healthy meals already prepared, you're much less likely to reach for processed food that your body can quickly convert to energy when hunger strikes. So spend a little bit of time each week meal prepping, this could mean making a grocry list and heading to the store or it could mean cooking some food and portioning out meals for the week. You can even freeze some of them so that they last even longer if you get sick of the same rotations like we do!

Meal prepping doesn't have to be complicated or time-consuming. Hack: Simply cook a big batch of your favourite healthy recipes one time and portion it out into individual containers. Whack them in the freezer, then, when you need a quick and easy meal, you can just grab one and heat it up.

Another great way to make meal prepping easier is to invest in some quality storage containers. Again, there are tons of great options out there that will keep your food fresh and prevent it from leaking or getting freezer burned.

2) Make healthy swaps

If you're used to eating unhealthy, processed foods, it can be tough to give them up completely. But that doesn't mean you can't make some healthier swaps. For example, instead of white pasta, try whole wheat or quinoa pasta. Instead of white bread, go for something that will take your body a little bit longer to process like multigrain - And instead of regular ground beef, opt for leaner options like ground turkey or chicken.

You can also swap out unhealthy snacks for healthier alternatives. For example, instead of chips or candy, try snacking on nuts or fruit. And if you're a soda drinker, try switching to seltzer water or unsweetened iced tea. Making small changes like these can really add up and make a big difference in your overall health. You don’t have to cut the other things out entirely, these small changes are just a suggestion to get you some resuilts that will last long term.

In addition, don't be afraid to experiment with new recipes and ingredients. There are so many great healthy recipes out there that are both delicious and nutritious. And by trying new things, you might just find a new favourite dish!

3) Find a support systeM

Trying to eat healthily can be tough, especially if everyone around you is eating unhealthy foods. That's why it's crucial to find a supportive community or group of people who are also trying to improve their diets. This could be friends, family members, co-workers, or even an online community. The Dunnebells community is here for you and we encourage you to join our FREE Facebook group. We talk meals and healthy swaps all the time!

Having someone to talk to and share recipes with can make the whole process much easier. And it's always nice to have someone to hold you accountable when you're feeling tempted to cheat on your diet. Also, don't be afraid to ask for help when you need it. If you're struggling to cook healthy meals or stick to your diet, there are plenty of resources out there that can help. There are cookbooks, websites, and even meal delivery services that can make eating healthy much easier.

4) AVOID CHEAT DAYS

One of the worst things you can do when trying to eat healthily is to deprive yourself of your favourite foods. This will only make you crave those foods even more and eventually lead to binge eating. Instead, allow yourself to indulge in your favourite things like fried cornbread as well whatever you really crave and enjoy! When you avoid “cheat days” and simply enjoy these foods regularly, you’ll see that you can get the results you are after without having to sacrifice all of those things that make you happy! Everyone has moments where they feel like they could have given their nutrition more or followed a plan a bit better, the key is to get away from this “cheat day” mentality and realize that you are human and that your favourite foods are supposed to be enjoyed!

4) Be patient

Making lasting changes to your diet takes time and effort. And it's important to be patient with yourself throughout the process. If you slip up, don't beat yourself up about it. Just get back on track and keep going. Remember, Rome wasn't built in a day! Making small changes and being consistent is what will help you see results in the long run.

Also, don't get discouraged if you don't see results right away. It takes time for your body to adjust to new eating habits. Just keep at it, and eventually, you will start to see and feel the difference.

Making lasting changes to your diet can be tough, but it's definitely possible. By following these tips, you'll be on your way to creating a healthier meal program for yourself that you can actually stick to long-term. And before you know it, eating healthy will become second nature!

Want some help? At Dunnebells we tailor your very own macronutrient nutrition program for you to support you every single step of the way so you can feel empowered by your nutrition.