Sure, if we had all the freaking time in the world, we can go to the gym for 2 hours a day and spend 3 hours in the kitchen cooking and preparing all the meals we need. Paid or sponsored athletes and models can do this…They’re getting paid for Christ-sake!
We get it. It’s the real world. And whether you’re a busy soldier or a busy professional, you probably have limited time on your hands. So, this “mission” was planned with YOU in mind. You can thank us later.
One last thing before getting into this mission; if your goal is weight reduction and you haven’t yet committed to eliminating sugar and processed foods for the next few weeks, consider your mission, ALREADY FAILED.
1. Day-by-Day Meal Prep (Days 1-15)
Day 1, and every day after that, starts off with prepping the previous day’s meals. 15-30 minutes should be enough time to prep the food you want to fuel your next day. Consider Day 1 your time to prepare food since that is more than half the battle of getting fit.
Also, mentally prepare yourself for what’s to come. This means, no PT on Day 1. Instead, prepare for Day 2, which means…PT as soon as you wake up!
Without this type of preparation, you’ll lose the battle before ever starting. Once you’ve mentally committed to fulfilling your “Get Fit” mission, here’s a meal prep example to guide you through the first 15 days:
Sample foods to prep tonight, to pack for tomorrow
- Boil 4-6 eggs
- Pack a jar of all natural almond butter or raw almonds
- Grab a big handful of baby spinach or baby kale (don’t forget the salad dressing)
- 2-3 of your favorite fruits
- A can of tuna, or your favorite lean chicken or meat
- Don’t forget a day’s supply of water
Tuna or boiled eggs are preferred for their simplicity and almost effortless preparation time. If you don’t like tuna, you’ll have a choice to make: Spend extra time cooking enough chicken to last the next few days or find another convenient (protein) alternative.
If you don’t like spinach or kale, consider broccoli. If you don’t like leafy greens, which are superfoods, you’re depriving yourself of optimal nutrition.
A serving of kale alone has over 100% of Vitamin A & C. The vitamins and minerals available in whole vegetables and fruits are superior to any vitamin or mineral you can get in pill form. As mentioned before, pills are for sick people. Get your daily nutrients through fruits & veggies.
2. “Wake-up PT”
From the moment you wake-up, you’re probably going to be in a rush to leave home. Day 2 is going to be different. You’re going to wake-up, and immediately do “wake-up” PT. And, ‘immediately’ means, before you even brush your teeth. This routine might suck at first, but it’ll only take a few minutes and it’ll be extremely effective:
Primal Platoon Videos coming soon. In the mean time, do this:
- Push-ups, one set, until failure
- Reverse dips, until failure
- Jumping Jacks (50-70 reps)
- Knee Highs (30 seconds)
If you’re more of a visual learner, we got you! Try this quick HIIT (high-intensity interval training) workout demonstrated by the excellent people at Fitness Blenders®:
That’s it! You’re done, but understand, you need to progressively challenge yourself to give 100% each and every day. It’s only for a few minutes for Pete-sake, so, C’mon! What are you waiting for?
3. Time to eat
So now what? You have all this food prepped in a nifty lunch bag and you don’t know what to eat first. Well, here’s an example of how to divide your nutrients to sustain your day:
- tall glass of water (start here)
- 2-3 hard boiled eggs (1-2 yolks)
- your favorite fruit
Note: Your muscles will thank you for this ratio of protein, carbs & healthy fats, right after your PT. Combining carbs and fats is usually discouraged. But in the morning, when energy demands are higher, your body’s energy stores will be sufficiently replenished.
Meal 2-Mid-morning snack:
- Almonds; just a small handful (anywhere from ¼ cup to 1/3 cup);
- or 1-2 tbsp of all-natural almond butter (no sugar added)
- tall glass of water
- tall glass of water
- big bowl of eggs & spinach salad (two whole eggs with a large portion of baby spinach, baby kale, or both)
Meal 4-Afternoon Snack
- your favorite fruit(s) or nuts
Surprise! You choose your last meal
Hopefully, you should be home by Meal 5. At this point, you’ve made sound nutritious decisions throughout the day. You probably don’t want to blow it by slamming down burgers and fries. If the food mentioned above is prepared right, in portions appropriate for you, it should keep you full and well-nourished throughout the day.
We understand that there’s no one-size-fits-all mealplan for everyone. Everyone has their own specific routine, lifestyle, and food preferences. Since this is the case, this mealplan is not intended to be everyone’s solution. Instead, it’s meant to be a guide.
5. Quick breakdown:
The foods chosen for this sample mealplan pack an ideal content of protein, carbs, and healthy fats. If you’ve taken a little bit of time to educate yourself throughout the other Primal Platoon pages, you’d know that fats are a great source of energy too. However, if you’re an athlete or your job involves physically demanding work, I would recommend increasing your carb intake by incorporating foods like sweet potatoes, brown rice, or other starchy plant based foods.
Lastly, we can’t forget the importance of having and maintaining our strong bones. So feel free to include milk in your meal plan. If you’re lactose intolerant or aren’t a big fan of dairy, almondmilk and coconutmilk are your best bet. These pack a comparable content (and sometimes even more) of calcium, vitamin D, and other essential vitamins & minerals. So drink up!
Got questions? Inbox our Facebook page. We answer fast!
Disclaimer: Primal Platoon prides itself in making nutritiously strategic meal choices. However, the Platoon never underestimates the importance of non-primal foods we may need during athletic events, the battlefield, or anywhere else peak physical performance is crucial for success.