A Look in the Lunch Box

Posted · 2,351 Comments
lunch pic

So…I have a point to prove. I have to warn you though, many of you are not going to like it. In fact, there will be some that will deny it outright. Regardless, I still am going to claim it to be true. You ready? Here it is: dieting is simple and easy. That’s right, I said it. Now, let me elaborate a bit and explain the reasoning behind my claim.

Surely, you are probably thinking that I am crazy and have no idea what I am talking about. Well I assure you that I am fully aware that developing healthy eating habits, controlling weight loss or gain, and improving body composition are some of the most challenging changes a person will attempt to make in this day and age.

Despite this, I still stand by the notion that dieting is easy. But if it’s so easy, then why do so many people fail? There are likely multiple factors involved, but I am willing to bet that a good portion of the struggles faced by millions of individuals on a daily basis relate to not having a plan.

The old adage, “failing to plan is planning to fail,” definitely holds true in the realm of proper nutrition. Want proof? Alright, think about what you had to eat yesterday. Was there something you ate that you know you probably should not have? Yet you still ate it. Now, when you woke up yesterday morning, did you plan to eat that “forbidden” food or did it just kind of “happen.” My guess is that, in most cases, it was probably just a spur of the moment occurrence.

I am sure that you can probably come up with some type of excuse: “I was running late; someone brought it in to work; it was so-and-so’s birthday; I was dining out; my kid wanted ________ (insert any junk/fast food item here) and so I had to have it; I am going to start my diet soon, but one more _______ (insert some type of empty calorie food here) probably wouldn’t hurt;” and the list goes on…

Let’s face it, had you have had a nutrition plan in place, there would likely not be a need for excuses similar to the ones listed above; your plan would have allowed you to avoid giving in to moments of nutritional temptation.

Now that we have arrived at this point, I can make my initial claim a bit more specific and a bit more understandable: dieting is simple and easy ….for me. You may be thinking “Oh, great Mike…thanks so much for gloating about your superhuman diet powers…now go walk off a cliff while I eat my bowl of ice cream in peace.” But do I really have superhuman dieting powers? I think not. I attribute much of my success to advanced planning, a skill that any mere mortal can become proficient in.

Take a look at the picture below. In it, you will see the contents of my lunchbox for today.


In the photo, you will notice my lunch: a fresh pear; a salad with chicken and as many raw veggies as I could stuff in the Tupperware container, all topped with 2 tbsp Italian dressing; and a baked sweet potato. You will also see my dinner, turkey on a whole wheat wrap with mustard, lettuce, and tomato. Finally, some bottled water, my beverage of choice for the day (What no lattes, sodas, or beers?!?), and a snack of raw spinach and carrots for the ride home.

My breakfast today consisted of a 3-egg, plus 3-egg white omelet loaded with about 2-3 cups of veggies (no, I am not exaggerating and, yes, it is more veggie than egg). I am also one of those weirdos that likes ketchup on his eggs (hey, I am trying to fess up to everything here), so you can count one strike against me. I also had 1.5 cups of Cracklin’ Oat Bran (again, just confirming that I am also merely human), along with about ¼ cup of walnuts, in ¾ cup of milk.

Aside from this, I had a protein shake after my workout this morning consisting of about 50 grams of protein and 20 grams of simple sugars. When I arrive home this evening, I will finish my day with another protein shake and a serving of nuts before I retire for the night.

“Man you eat like a pig Mike! I don’t know why I would ever turn to you for dieting advice.” Well, as surprised as you might be this is actually my “diet,” and I am actually losing weight as I planned.

Consistency is critical to success and because of this, I follow a similar eating routine just about every day. I do eat a little bit less on non-training days (i.e. no post-workout shake and oatmeal in place of the cereal), but other than that, this is a perfect example of what I eat at the initial stages of my “diet.” Each morning, I get up and prepare all my meals for that day. I am able to save myself some time by eating breakfast while I get everything else prepared.

Now, many will try to argue that they do not have time to prepare foods in advance. What these individuals fail to realize, however, is that a little time invested in preparing your meals in advance will save you a very significant amount of time down the line.

Think about it, how much time do you waste traveling to delis, coffee shops, restaurants, etc? How much time do you waste waiting in line or waiting to be served? By preparing your meals ahead of time, you will avoid all of this wasted time and, more importantly, you will be making it easier for yourself to eat right on a regular basis.

Hopefully, by now, you are starting to see where I am coming from regarding how simple and easy dieting can be. As human beings, we tend to want to complicate things and make them seem difficult to attain. Your job is to break away from this troublesome habit and start to realize that it is simple and easy if you have a plan in place.

For you skeptics out there, I encourage you to give it a shot before you try to convince me I am wrong. For one full week, prepare your meals in advance. Do it in a way that works best for you.

For me, I like to reserve time in the morning to prep everything because I work later in the day and the time also lets me get geared up for the day ahead. Some of you may feel better getting everything ready the night before. For others, you may even use Sunday evenings to get the majority of your food preparation taken care of so you don’t even have to think about it during the work week. The bottom line: choose the strategy that you are most comfortable with and feel will bring you the greatest success.

As far as food choices go, I am going to keep it simple for you with the following tips:

  • Eat an abundance of fresh vegetables and fruits (locally grown whenever possible)
  • Choose lean/high-quality protein based foods (i.e. eggs, poultry, wild fish, lean cuts of beef, low fat dairy, etc)
  • Eat a variety of healthy fats (i.e. fatty fish/fish oil, eggs, nuts, avocados, olive oil, etc)
  • Choose unprocessed/fibrous starch and/or grain sources (i.e. brown rice, oatmeal, white potatoes, sweet potatoes, quinoa, whole-grain breads/pastas, etc)
  • Limit liquid calories (make water your beverage of choice)
  • Avoid fast-foods, highly processed foods, and foods loaded with preservatives
  • Select foods with short ingredients list (and ingredients that you can understand)

So there you have it. I have given you the secret to superhuman dieting success! Now it’s your turn to put my claims to the test. Plan your meals out in advance for a week, and be sure to let me know how it goes. I am willing to bet that you will be pleasantly surprised with the results.

Good luck and I look forward to hearing about your experiences!

Take Care,

2,351 Responses to "A Look in the Lunch Box"
  1. I love what you guys tend to be up too. This type of clever work and
    reporting! Keep up the fantastic works guys I’ve you guys to blogroll.

  2. Thanks for your personal marvelous posting! I actually
    enjoyed reading it, you’re a great author.I will be sure to bookmark your
    blog and will come back someday. I want to encourage continue your great posts, have a nice holiday weekend!

  3. Hi! Do you know if they make any plugins to safeguard against hackers?
    I’m kinda paranoid about losing everything
    I’ve worked hard on. Any tips?

  4. From 1999, the company took tristar attorneys a major turn. The
    company s vast experience ensures the client an accurate diagnosis of the cars.
    If you do not unclog your filter regularly, transmission fluid,
    avoid overfilling and stop at the full mark. It only made sense for them to start dealing in the repair
    service themselves. The air conditioningcompressor is the main component of the auto
    parts suppliers and the business associations they have with.

  5. Nice blog here! Also your site so much up
    very fast! What web host are you the use of? Can I get your associate
    hyperlink in your host? I desire my web site loaded up as fast as yours

  6. EXCLUSIVE: Infamous French vocalist Patrick Bruel on why he’s finally playing the UK for first time in 3 decades

    Patrick Bruel – hook up France’s reply to The Boss
    France’s favourte son is just around the corner for the UK

    source: http://patrickbrueltour.wordpress.com/2014/07/02/sunday-nov-02-2014-800pm-berklee-performance-center-boston/

  7. Hi! Quick question that’s entirely off topic.

    Do you know how to make your site mobile friendly? My website
    looks weird when browsing from my apple iphone. I’m trying to find a theme or plugin that might be able to correct this problem.
    If you have any recommendations, please share. Cheers!

  8. nxtlink says:

    This is really interesting, You’re a very skilled blogger.
    I’ve joined your feed and look forward to seeking more of your great post.

    Also, I’ve shared your site in my social networks!

  9. Today, I went to the beachfront with my kids. I found a sea shell and gave
    it to my 4 year old daughter and said “You can hear the ocean if you put this to your ear.” She placed the shell to her ear and screamed.
    There was a hermit crab inside and it pinched her ear.
    She never wants to go back! LoL I know this is completely off topic
    but I had to tell someone!

  10. money online says:

    Hi, of course this post is really fastidious and I have learned
    lot of things from it about blogging. thanks.

  11. I think this is one of the most important information for me.
    And i’m glad reading your article. But want to remark on few
    general things, The site style is great, the articles is really excellent : D.
    Good job, cheers

  12. Woah! I’m really enjoying the template/theme of this website.
    It’s simple, yet effective. A lot of times it’s
    very difficult to get that “perfect balance” between usability
    and visual appeal. I must say you have done a
    amazing job with this. In addition, the blog loads very quick
    for me on Internet explorer. Superb Blog!

  13. velour says:

    I’d like to find out more? I’d care to find out some additional information.

  14. Antoine says:

    Still small was known around nucleic acid structure or even it is functionality.
    As a whole, get to solution when you look at the groups as well as enhance your
    relationship along with your possible customers. Since you
    love thinking functions, why not award counseling
    in order to clients.

  15. hi!,I love your writing very much! share we keep in touch more approximately your article on AOL?
    I need a specialist on this house to resolve my problem.
    May be that is you! Looking forward to peer you.

  16. Hi there, yes this post is in fact good and I have learned lot
    of things from it regarding blogging. thanks.

  17. I’m really enjoying the design and layout of your blog. It’s a very easy on the eyes which makes it much
    more pleasant for me to come here and visit more often. Did you hire out a developer to create your theme?
    Exceptional work!

  18. This is a topic that is close to my heart… Beest wishes!
    Exactly where are your contact details though?

  19. Understanding both advantages and disadvantages are important in order to
    choose the best internet marketing strategy. In addition, many of the words used started to take on slightly different meanings, depending
    on the context in which they are used. Daily,
    even hourly, businesses can see how many individuals clicked on their ads
    and the traffic that is being driven to their website.

  20. Thanks for sharing your info. I truly appreciate your efforts and I will be waiting for your
    further post thanks once again.

  21. imgur says:

    It means that you get total discounts at the time of subscription. People,
    who are planning to use their own software, they must not choose this hosting service.
    The amount of space required by a website should also be considered while choosing a web host.

  22. This paragraph will assist the internet people for creating new webpage or even a blog from start to end.

  23. Hello! Do you use Twitter? I’d like to follow you if that would be okay.
    I’m undoubtedly enjoying your blog and look forward
    to new updates.

  24. Alejandrina says:

    Some entrepreneurs increase the risk for mistake when trying to put together business in a scale disparate using availability of funds and resources to invest
    in loans. There is another lots of information regarding freelancing or telecommuting, but outside of
    books and blogs, it can be hard to discover specific advice
    to get a home-based business. Just like, who is the audience you finding the time reach and what is better strategy
    to use with reaching it.

    Look at my blog post :: best brand e-cigarettes (Alejandrina)

  25. Most players enjoy this feature and are very creative in designing the “
    mini” me they use as their face to this online game
    community. Male wardens can make some horrible pickup lines after asking why she was in the chantry.
    You’ll nonetheless connect it through USB, Wi –
    Fi or Bluetooth.

  26. As we speak, antique Malay-styled engraved panels, keris dagger handles, Chinese language containers, distinctive Orang Asli spirit sculptures, intricate walking sticks, kitchen utensils and
    carved scented woods are among the wide selection of exotic decorative objects
    present in Malaysia.

    Look at my weblog – Old Modern Handicraft

  27. They will make your workplace look more vivacious & appeal every employee to spend some extra hour
    in the pleasant atmosphere. Several refinishing options are listed below in order of popularity.

    Consider investing in durable wooden tables tops which are
    safer and stronger against your young ones.

  28. smoke says:

    When deodorizing walls, it is best to keep in mind a few
    safety measures. Smoke damage may not be obvious so it is better if you consult with
    the experts especially regarding cleanup of painted walls or replacement of wallpapers.
    When your home or business establishment has been affected by fire or its aggregate damages like soot, smoke and fire
    retardants, it is best to consult or hire a professional smoke odor
    removal company to assist you in effectively handling the problem.

  29. It’s wonderful that you are getting ideas from this post as well as from our
    discussion made at this time.

  30. Iphone5 says:

    Hi there, always i used to check blog posts here in the early hours in the dawn, as i love to
    learn more and more.

  31. In a release posted Monday, October 1, Anonymous hacktivists issued a summary of Swedish government websites to
    be targeted in retaliation to the raid by
    Swedish police. The reasons behind installation without CD might be anything in the two:
    you don’t need to the Windows CD or perhaps your CD
    drive isn’t functioning. Alexander, starring Colin Farrell, Anthony Hopkins and Angelina Jolie and directed
    by Oliver Stone included shots from Valletta’s Grand Harbour.

  32. Carmon says:

    I feel this is among the such a lot vital info for me.
    And i am happy reading your article. But want to commentary on some
    basic issues, The web site style is wonderful, the articles is in point
    of fact excellent : D. Just right process, cheers

  33. We therefore have a total of 6,250 units to cover an area that originally had 37,500.
    Hair loss in women is generally very gradual, with the rate accelerating during pregnancy and at menopause.
    DHT [dihydrotestosterone], poor blood flow and environmental pollutants cause oxidative stress in the hair follicle.

  34. Hello! I could hav sworn I’ve been to this website before but after browsing
    through a few of the polsts I realized it’s new to me.
    Regardless, I’m certainly delighted I discoered it supplements for energy and mood I’ll be book-marking iit and
    checking back regularly!

  35. thue vps says:

    May I simply say what a relief to uncover
    someone who actually knows what they are discussing over the internet.

    You definitely know how to bring a problem to light and make it
    important. More people must read this and understand this side of the story.
    I was surprised you are not more popular since you surely possess the

  36. Willian says:

    Strawberries, blueberries, mangoes – really any fruit works jointly
    with it. You will be able to lose weight permanently with the easy steps outlined.
    You can find cereals and breads which make use of these grains
    and are great for you.

  37. Great items from you, man. I’ve take into account your stuff prior to and
    you’re just extremely wonderful. I really like
    what you’ve got right here, certainly like what you’re
    saying and the best way during which you are saying it. You’re
    making it enjoyable and you still take care of to keep
    it smart. I cant wait to read far more from you.
    That is actually a terrific website.

  38. Hi Dear, are you truly visiting this site regularly, if so after that you will absolutely obtain pleasant knowledge.

  39. Look into their years of experience in managing small
    business accounts so that you can get professional advice on various
    financial matters. Without enough traffic, you will never have enough customers and this means you won’t be making enough money.
    What you give away doesn’t have to
    be costly, but it must be valuable.

  40. Moshe says:

    The equipment itself is not really particularly expensive these times,
    so leasing can cost considerably more in the medium-to-long term.
    Further, amount of loan must be need-based, subject to ceiling of Rs 25,
    000 per borrower for purchase of machinery or
    equipment etc, and meeting working capital requirement of one operating cycle.
    What you give away doesn’t have to be
    costly, but it must be valuable.

  41. Yourr style is really nique in comparison to other people I’ve read stuff from.
    Thank you for posting when you’ve got the opportunity,
    Guess I will just bookmark this web site.

  42. Contractors who’re reworking a room in houses might also utilize a 20-yard construction dumpster rentals ut for their functions.
    If you’re doing a large job like inserting a brand new roof on a house,
    you need to use a 30-yard dumpster.

  43. Some reviewers were novice sewers while others
    were already veterans utilizing electric sewing machines.
    Now simply thread the needle by holding it using
    your left hand and slowly turning the thread wheel with your right.

    Sewing area really should have proper lighting to
    avoid undue stress on your eyes.

  44. Yet, there are grants that are made for equipment and training.
    You can know all the ins and outs of business and can run a restaurant without fail;
    but would you know the first thing about installing the kitchen grills.
    Clients do not look no matter whether you’ve a small or big budgeted communication service.

  45. Tax law about businesses in the USA is ever changing.
    A lot of people have small business ideas that they often fail to
    put into practice either because they lack the money to make
    an investment or because the fear to lose everything.
    When travelling, for instance, it would be possible
    to login to your accounting database and enter transactions on the road.

  46. Hd Porn Tube says:

    Greetings from Ohio! I’m bored to tears at work so I decided to browse your site on my iphone during lunch break.
    I really like the knowledge you present here and can’t wait
    to take a look when I get home. I’m shocked at how quick your
    blog loaded on my cell phone .. I’m not even using WIFI, just 3G
    .. Anyhow, fantastic site!

  47. Look into their years of experience in managing small business accounts so that you can get professional advice on various financial matters.
    Without enough traffic, you will never have enough customers and this means you won’t be making enough money.
    Typically, this works well if we are involved in a solid networking and we reciprocate, by referring clients to those
    other businesses.

  48. If you’re educated (or seeking an education) you
    will probably find a ton of opportunity in a small town. Platforms: Android, Blackberry, i – Phone, i – Pad, Windows Phone.

    Typically, this works well if we are involved in a solid networking and we reciprocate, by referring clients to those other businesses.

  49. I appreciate, lead to I discovered exactly what I was taking
    a look for. You’ve ended my 4 day lengthy hunt! God Bless you man. Have a great day.

  50. hello!,I really like your writing very a lot!
    share we keep up a correspondence extra approximately your
    post on AOL? I require an expert on this space to resolve my problem.
    Maybe that is you! Having a look ahead to see you.

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>