Any diet plan can make you successful, that is, if you know how to modify it to work for you. In this video, Coach Josh discusses how to navigate his nutrition programs so that you can win the day, every day.
Not only does he talk about how to use his weekly shopping lists and planned weekly meals but he gives 5 tips for you to conquer any diet or nutrition plan.
Tip 1: Know what and how to substitute. If you don’t want to spend the time cooking tuna, swap it for a pouch of tuna. Don’t want to eat beef? Switch it for pork. Want to make your rice taste better? Swap the water for bone broth! No plan starts off perfect, it’s up to us, working together to make it perfect for you!
Tip 2: “Plan Ahead”. At least know what you’re going to eat tomorrow. This ensures that the protein for the next day is out thawing. Sometimes, mistakes happen and you forget. No problem, because you have ingredients for a full week’s worth of meals, you can do tomorrows meal today and be ready for tomorrow by taking that food out of your freezer – for tomorrow!
Tip 3: Salads go hand in hand with diets. The problem is, most people make their salads wrong. The most important thing you can do with any meal is make sure you’re getting some fats, carbs and protein. Most people’s ideas of a salad is “just greens”. Now, this will cause you to become full for an hour or two but, then the “Brain Fog” settles in. Once that happens, because you didn’t get enough “stuff” in your salad, you’ll be turning to anything and everything you can get your hands on. Throw a hard boiled egg on it. Throw some Tuna on it. Throw a bit of rice on it. Or, have an apple on the side! Carbs, Fats AND Protein!
Tip 4: Use a meat thermometer when cooking. If you overcook your meat, especially chicken, you’re going to be left with a DRY meal. The worst part is, if it’s a new recipe you’re trying out, you most likely won’t want to eat it again! This will put an extra mental barrier in your way, “This Diet is hard!” Cook your chicken, pork and ground beef to 165 and pull it! Cook your tuna to 145 and pull it. Cook your steak as you prefer and pull it! A protein can really pull together a meal or completely ruin it!
Tip 5: If you find a meal you like, there’s nothing wrong with eating it multiple times per week. This way of thinking can save you so much time throughout the week, if you make multiple batches of your favorite dish. For a lot of my clients, they will make a favorite recipe for Monday, Tuesday and Wednesday lunch, then swap recipes for Thursday and Friday. Then, the next week, use two more recipes you love. Less cooking and less stress!
Bonus Tip: Have a variety of snacks available to kick any craving’s butt! I tell my clients to make a bulk batch of a snack for the work week, and then make a different one for the weekends! Like protein balls for the week and brownies (my recipe) for the weekend!
00:03 Intro
00:32 Shopping Lists
01:27 Snacks
02:31 Tip 1: Substitutions
04:07 Tip 2: Plan Ahead
04:57 Tip 3: Salads
07:11 Tip 4: Meat Thermometer
08:44 Tip 5: Repeat what you like!
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Hey crew it’s Coach Josh and welcome to your nutrition program so let’s talk about your calendars first so as you can see each day you have your breakfast your lunch your snack and your dinner now throughout the entire week I want you to notice that some of the lunches
Are actually leftovers from the night before so when you see the same recipe two days in a row I want you to know is it leftovers or cooking again now at the end of each week you’re going to get a shopping list at the start of this week
You have a shopping list right under this intro that’s going to help figure out what you need for this week if you stick to all of the recipes now speaking of the recipes the way I have it set up is I want you at least when we’re first
Starting to eat until you’re full if you’re eating the majority of your food from the recipes that I’ve given you it makes it really hard for you to overeat and it’s already going to be quite a bit of a change for you and remember with this nutrition PL I’m trying to make it
As simple for you guys as possible the recipes are not that crazy to follow right not a ton of ingredients not a ton of steps not a ton of time if you want to put your spice on it if you want to put a little extra into it great but
During the week maybe not maybe you want to stick to the simple plan and then on the weekends you spice it up a little bit great so speaking of the work week let’s talk snacks now you have three snacks each week and it’s going to be different each week and
I have one snack that is pretty much you make it today and you’re going to eat it today then I have a snack that maybe you’ll make two or three days worth and then there’s a snack like protein balls where you can do an entire work week so
The protein balls let’s just use that as an example you’re going to get 20 balls out of a batch I would recommend you throw four of them in a Ziploc bag have five bags and then Monday through Friday this week great you have protein balls as your snack when you’re at work so
It’s not too difficult for you to prep ahead of time but then whether it’s you know apple cake brownies ice cream you know smoothie whatever snack that you choose from there that’s great for the days you don’t work now again you guys can go ahead if you’re like I don’t like
Any of these snacks but I did like the one from last week great you can go back and you can use that recipe if you scoot ahead and you see in week four I really want to try this ice cream great try it it’s just to make it as simple as
Possible for you guys so let’s talk about five tips that are really going to help you hone in on making this perfect for you and the first tip is knowing what you can substitute in for other things so let’s use tuna as an example if you don’t want to cook tuna steak if
You don’t want to deal with shashimi tuna but pouched tuna works great for you fantastic let’s swap that out the what’s cool with pouch tuna too is it’s convenient it’s just in a pouch you don’t really have to cook it much and some pouch Tunas they they have different flavors different seasonings
If you’re putting that on you know rice or in a salad or whatever you’re going to get a really good flavor out of it and it’s going to help you stick to your diet we don’t have to change everything this is just ideas right these are just
Ideas when it comes to swapping out beef maybe you don’t want to have beef but you’d rather have pork I’m fine with that I don’t see beef and chicken as the same though okay chicken typically has less fat to it and beef has more fat to
It so the calorie Count’s going to be a little different so if it says beef red meat let’s say fine you can swap it out for a different cut of beef just try to keep it lean right ribeye steak isn’t very lean but sirloin is 937 hamburger
Is you could swap it up for pork I’m totally fine with that if let’s say it says turkey and you want to switch it out for chicken great go for it again this is meant to make it easy flexible okay I do not want to change your whole
World in one shot and you’re like oh my gosh I have to do no no that’s not the point okay okay but I will say the more you stick to these recipes the more likely you are to benefit the more likely you are to see the results that
You’re looking for we kind of covered it but tip number two is plan ahead because you can look ahead I want you to know at least the night before what you’re trying to eat the next day especially some of these recipes you need to use a
Crock poot or a slow cooker you need to know oh I need to start that in the morning but if tomorrow comes around and you realize at dinner oh shoot I was supposed to do a slow cooker fajita tonight well I guess it’s pizza night no
You got to look ahead but if you do make that mistake again the best thing about this program look ahead look back hey I have the ingredients from the shopping list Josh gave me for Friday’s dinner I’m just going to cook Friday’s dinner tonight I’ll remember to do my fajitas
Tomorrow and then I’ll just move it over great you always have the ingredients to at least cook something for dinner now third tip let’s talk about Sal salads people love salads and I’m totally fine with that salads and diet nutrition they tend to go hand in hand but I need you
To understand that your salad if all you’re going to do is put Greens on it carrots Peppers things like that there’s really not a whole lot of stuff in it it’s going to make you full which great cool but in an hour or two you’re going
To get hit with brain fog you’re going to be tired you’re going to start craving things that are sweet because that salad didn’t really have a whole lot of energy to it so some ways you can make your salad a little bit better is use a tuna pouch right good we got your
Protein maybe throw a hardboiled egg on there great we got more fats maybe you’re the type that likes to cook rice or quinoa and you throw a little bit of that on your salad maybe instead of the quinoa you put some Clementine oranges great get some carbs in there get some
Fats in there get some proteins in there so that it actually gives you some energy so you’re not in that brain fog an hour from now and you say oh this diet isn’t working for me no the salad that you made just wasn’t working for you now another really cool substitute
Is substituting your water for bone broth and I’m talking for your rice and I’m talking for risoto anything like that it may seem weird at first but it’s a really easy way to get a little extra salt into your diet which if you’re eating mostly these recipes your salt
Intake is actually pretty low so salting foods can be very important for you it’s going to actually help you vent cramping it’s going to help keep you satiated because again these foods are so salt-free that you’re not getting enough salt in so add some salt wherever you
Want and with your rice with quinoa if you switch it out for a bone broth you’re also going to get a little extra Protein that’s also going to help satisfy your hunger a little bit more a little bit of extra protein isn’t going to kill you and again that salt can be a
Really good thing and instead of just having Bland rice let’s say you have your salad and you have rice on the side it’s not just Bland it’s actually something you look forward to eating that’s great and again you can always have an apple on the side of your salad
Too if you don’t want to throw oranges or or Cranberries or or whatever in there probably the most important advice I can give to you is get a meat thermometer so that when you’re cooking all of this meat you give yourself the best chance for the recipe to be good
You would hate to make a a chicken recipe and you overcook the chicken it’s dry it’s gross then you have this whatever and you’re like oh this kind of sucks and then you think to yourself oh that recipe doesn’t work for me no if you cook with a meat thermometer know
The temperatures that meat Cooks at so that it still is flavorful and season your meat don’t just put chicken on and think oh yeah this is going to be fine no throw some spices on it okay whatever floats your fancy right so for me rule of thumb chicken is 165 pork is 165
Ground red meat ground beef is also 165 but now steak it’s kind of up to your discretion for me I personally do about 128 and I’ll pull the steak out but I’m checking in multiple places and this goes for all the other Foods as well I’m checking in multiple places and finding
The coldest spot the coldest spot is 125 128 130 depending upon what I’m cooking and then I pull it off and let it rest and again when it comes to fish you do not want to cook salmon tuna over about 145° boy does it get gummy okay it gets
Rubbery and that does not make for a good recipe especially if you’re kind of jumping off the edge a little bit and trying something new okay and if you find a recipe that you really like nothing is stopping you from having it multiple times a week and maybe
Switching it out for me I found myself when I get really busy I do just the basics I I can put like broccoli rice and beef in a Bowl but I change the seasonings up maybe I cook it the rice and bone broth this day maybe I don’t
The next day just so it’s a different flavor because maybe I don’t have that much time and I stick to it and that helps me you might find a recipe you’re like I love this stuffed pepper and I’m going to cook it you know for lunch
Three days in a row fantastic okay again it’s a rough draft this calendar you can move the recipes around all you want the nice thing about it though is it at least brings some structure to your week okay and you and I are going to work on
This back and forth you’re going to have plenty of questions and again I hope this video helps answer some of those questions so that you can be successful right out of the gate once again this is Coach Josh with garage gang gyms and I know you’re going to love some of these
Recipes even some of the ones you look at and you say huh we