by: Yuri Elkaim

If you’re like me, you’re probably way too busy to think about what to make for your next meal. And if you’re out of the house and don’t want to rely on Subway sandwiches or take-out to satisfy your hunger, then I’m going to share a secret with you to eat clean on the go.

Taking advantage of this simple secret is very important, especially if you want to stay lean, energized, and healthy.

The secret to eating clean on the go is the SAME secret required to eating well at home.

It’s all about planning.

The last thing you want to do while you’re running around or after a long day is to figure out what to make for dinner.

And it’s not just that you don’t want to… it’s also because you are physically less able to do so. Here’s why…

The Surprising Effect of Willpower

Every day, in one form or another, you exert willpower. You resist the urge to surf the Web instead of finishing your expense report. You reach for a salad when you’re craving a burger. You bite your tongue when you’d like to make a snide remark.

Research shows that resisting repeated temptations takes a mental toll. Some experts liken willpower to a muscle that can get fatigued from overuse.

Because of all the urges you’re resisting and decisions you’re constantly making throughout the day, this willpower is close to gone by the time you get home at night.

Kind of like the battery in your phone that needs recharging after constant use.

That’s one of the reasons why night-time is when many people let loose and fall off course. It’s also why when we’re really busy and on the go, we can’t devote as much brain power to figuring out what to eat.

That’s why you need a plan in place.

Your Brain’s “OFF Switch”

Meal Planning

To help reduce your reliance on willpower, the best thing you can do is prepare and plan ahead of time. By doing so, you essentially do the “thinking” ahead of time so that when your willpower is lowest you already have your solution. And here’s exactly how to do it…

Planning and Preparation For Seamless On-the-Go Healthy Eating

Step 1: Find 5-7 “Good Looking” on the go Recipes

Here, you’ve got a couple options:

a) You can look for recipes that are conducive to eating on the run, OR…

b) Find a number of dinner recipes whose leftovers you would simply eat the next day when you’re out of the house.

Either way, the key is to have a clear idea of exactly what you’re going to eat well in advance so that when the hunger pangs hit, you’re not left hanging.

On Sunday (before the week kicks off) spend 30 minutes sifting through magazines or healthy eating websites (or even the recipes on my blog) to locate 5-7 recipes that look good – from both a taste and health perspective.

Step 2: Create Your Itemized Shopping List

With your recipes all in place, the next step is to create a grocery list of everything you’ll need.

This is pretty straightforward.

Go through your recipes and write out the ingredients and quantities of each so you know exactly what and how much to get at the store.

This is an important step since having a clear itemized list will save you time and money instead of overspending on produce that will end up going bad in your fridge.

Step 3: Piece Together a Weekly Meal Plan

Now, with your newly found recipes, along with some of your favorite staples, create a simple 7-day calendar with boxes for breakfast, lunch, and dinner. You can literally write this out on a sheet of paper or download a blank template I’ve created for you download a blank template I’ve created for you here.

Once you’ve got that, it’s simply a matter of putting your recipes into the appropriate boxes. There’s no right or wrong way to do this, although you do want to ensure you’ve got good variety and rotation between your meals so you’re not eating the same thing every single day.