Meal Planning Strategies For Busy People

🥗 Meal Planning for Fat Loss & Energy: Simple Prep That Delivers Results

By Jaime J. HernandezHealth and Exercise Prescriptions®📍 www.healthandexerciseprescriptions.com💊 Shop Supplements – Thorne

“How can I make better food choices throughout the day?”

The truth? Nutrition accounts for over 70% of your success in fitness, body fat loss, and overall energy levels.Yes—70%. That’s huge. So if you’re not planning your meals, you're leaving most of your results up to chance.

🍽️ Why Meal Planning Works

Humans are creatures of habit. If you set yourself up with healthy go-to meals, you’ll avoid the trap of reaching for quick junk food or skipping meals altogether. The key is to prepare meals you enjoy—so eating well becomes easy, not a chore.

📅 Sunday Strategy: Plan, Prep, Pack

Meal prep containers with labels: “Lunch 1, Lunch 2, Lunch 3”]

Here’s the system I use myself and coach my clients to follow:

1. Pick 3 lunch recipes you enjoy and prep them on Sunday.

2. Stock up on fresh fruits and vegetables for snacks (goal: 5 servings per day).

3. If you're short on time in the morning, prepare a breakfast shake the night before.

Let’s look at my go-to recipes—easy, quick, and packed with nutrients.

🥗 Lunch Option 1: Chicken Cashew Salad Wraps

This is one of my favorites. Great flavor, fast to make, and keeps well all week.

Ingredients:

• 2 chicken breasts (cooked + chopped)

• ¼ tbsp mixed herbs

• ½ cup red grapes (halved)

• ¼ cup celery (chopped)

• ¼ cup cashews (chopped)

• 1 tbsp mayonnaise (or healthy substitute)

Directions:Cook and season your chicken. Chop up the grapes, celery, and cashews. Combine all ingredients in a bowl with mayo and stir.💡 Serve in a whole grain wrap, tortilla, or with romaine lettuce leaves.

🥚 Lunch Option 2: Jaime’s Egg Salad

Classic egg salad with a twist for texture and flavor.

Ingredients:

• 6 hard-boiled eggs

• 2 pickles (chopped)

• ¼ cup olives (chopped)

• ¼ cup onions and celery (chopped)

• 1 tbsp mayonnaise (or substitute)

Directions:Hard boil eggs (about 12 min), cool, then dice. Mix in pickles, olives, onions, and mayo. Store in the fridge and enjoy on whole-grain toast, in wraps, or with cucumber slices.

🌶️ Lunch Option 3: Chicken Verde Enchiladas or Thai Chicken Curry

From the Whole Life Nutrition Cookbook by Tom Malterre & Alissa Segersten—this book is a game changer. Their recipes are gluten-free, dairy-free, and full of flavor.

📚 👉 Order the Cookbook HereAlso, check out their blog for more healthy eating inspiration.

🥤 On-the-Go Breakfast: Jaime’s Power Shake

Some mornings are a rush. That’s why I created this balanced breakfast shake you can prep in minutes.

Jaime’s Breakfast Shake Recipe

Ingredients:

• ¼ cup cooked steel-cut oats

• 2 cups unsweetened almond milk

• ¼ cup blueberries

• ¼ cup mango chunks

• 1 tbsp peanut butter

• ⅓ cup chia seeds

• 1 scoop of high-quality protein powder(💊 Shop my recommended brands here)

Directions: Add all ingredients to a blender. Blend until smooth. Pour into a thermos and go!

👉 Optional: Add liquid multivitamins, greens powder, flaxseed, or other supplements for extra nutrition.

💡 The Bottom Line: Take Control of Your Nutrition

By prepping just a few meals each week and using simple recipes, you take the guesswork—and stress—out of healthy eating. Remember:

✅ Choose meals you enjoy✅ Prep in advance✅ Supplement smart✅ Stay consistent

🛒 Looking for Clean, Science-Based Supplements?

I’ve curated the best options for my clients at Thorne Research.👉 Visit my store to explore adaptogens, protein powders, omega-3s, and more.

Need Help With Your Fitness or Nutrition Plan?

If you’re ready to make lasting change, I’m here to help.📍 Based in Bellingham, WA – offering coaching in-person and online.

Visit: www.healthandexerciseprescriptions.com🏢 Health and Exercise Prescriptions, 1031 North State St., Suite 108 Bellingham, WA 98226

Thanks for your time and energy. Be well!— Jaime J. Hernandez