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  • Tips on Nutrition Scheduling

    Posted by Mona on October 18, 2021 at 3:17 pm

    Any tips on scheduling/rearranging nutrition routines on difficult days?

    My consistency in nutrition isn’t the best because two work days a week I work on campus, and I cannot step away from the computer lab desk counter to eat comfortably since I am the only person on duty. We tell students we don’t allow food/drinks in the computer lab, so it’s hard for me to set that example. Fortunately, not many students stop by, so it’s very few who do throughout the day. However, I don’t want to risk stuffing my face when a student walks in.

    I’ve been only taking snacks that don’t require lots of prep work or take pre-prepped on-the-go smoothies. Therefore, meals are difficult since they take longer to consume and/or sometimes require heating up. Even cold foods still require time to eat & properly chew, so I feel rushed. One of these two days I head home to teach one class virtually in the evening, so it’s close to 6:45 p.m. & find it difficult to lump lunch & dinner so late (since I sleep early & workout early the next morning). This has been stressing me out as I find myself snacking more during the week leaving my nutrition routing inconsistent which is the opposite of what I’m seeking. I’m unbalanced on my consistency these days which is why I’m reaching out. Any tips? 😣

    KaLinda replied 11 months, 1 week ago 3 Members · 5 Replies
  • 5 Replies
  • Cornelia

    Member
    October 18, 2021 at 7:34 pm

    Your best bet will be to eat a really large breakfast prior to heading into the lab. Like a 800-1000 calorie meal depending on what your calorie intake per day is. And then have a snack or two that you can eat on the go like a protein bar and some fruit or a protein shake. And have a normal sized dinner if you have trouble eating large amounts at once I suggest going with calorie dense foods. There is nothing wrong with eating a lot of snacks if they are healthy but often when we are hungry we eat what’s convenient and often that’s not healthy snacks. So preparing yourself for the day and having snacks planned out as well as the main meals. Nobody’s said we need to eat 3 meals and two snacks. What matters is that you eat the calories and macros your body needs.

  • KaLinda

    Administrator
    October 19, 2021 at 6:20 pm

    Cornelia gave some great suggestions. I agree about the calorically dense breakfast. For snacks, I find if you go a little higher on the fat content, it may hold you over longer. It does for me anyway. If you’re a coffee drinker, you can even try bulletproof coffee so that it’s something you can sip on at your desk, or make a few little healthy fat bombs that you can quickly pop in your mouth and eat to hold you over (you can find plenty recipes online). Of course, take that into your total caloric consideration on those days and don’t go overboard, but those are some healthy options that should also help you stay satiated.

  • Mona

    Member
    October 19, 2021 at 8:00 pm

    Thank you for helping me brainstorm & think “outside of the box,” @cornelia.sabrina & @KaLinda (Admin) ! I know I was overthinking it. Ideally, I’m seeking to “get back on track” & follow Massy’s meal plan, so I spend too much time finding menus that will especially help me on Wednesdays & Thursdays when I’m on campus. I didn’t consider upping my heaviest caloric meal to be breakfast. I can see how ideal this would be to help with daily consistency.

    The first half of this year, I’ve focused on muscle-building menus, but the summer heat & two personal setbacks left me not eating some lunches/dinners. I’m now looking to lean out & re-start with the Fat Loss nutrition, so now my caloric intake is lower (loss of appetite during the summer made me regress on my appetite).

    All of Massy’s weekly menus are a mixture of cold/hot meals, so I’ll find a way to creatively arrange ingredients for more snacks & create 2 meals a day. Today I started Elevate 1 W1 menu for this week which helps, but tomorrow when I go on campus, I’ll add more veggies from lunch/dinner menus for the breakfast sandwich. For morning snack, I added 2 scoops of peanut butter in my protein smoothie with pineapple & added spinach to make it heartier. I’ll do this for on-campus days, since it’s hard to whip out rice cakes & add peanut butter to them. Healthy fruits & snacking on raw veggies sounds easier since they’re easy to hide when students walk in.

    Kalinda, those coffee bombs sound like an excellent idea! I’d never heard of them, but I will research online for recipes. Thank you both again!!! 💪😊

    • KaLinda

      Administrator
      October 20, 2021 at 4:52 pm

      You are most welcome. The bulletproof coffee and fat bombs are two different things! The fat bombs are essentially little balls made with wholesome ingredients that you can either freeze or keep in the refrigerator. Super easy calories and nutrition.

  • Cornelia

    Member
    October 20, 2021 at 1:41 pm

    You are most welcome! Let us know how it goes! ❤️