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30 Day Get Healthy Challenge, Day 9

day 9

There is no better advice I can give you if you are trying to clean up your diet than to prepare all of your meals in advance.  Trust me, I know what it’s like to arrive home starving after a long day at work.  Your sole focus is getting something into your belly as quickly as possible.  If you don’t have anything good to reach for, chances are good that you will satisfy your hunger with something from a bag or a box.

Prepping your meals does take some work, but the more you do it the easier it gets.  While prepping your meals in advance can seem like a daunting task, you’re really not spending any more time in the kitchen than you would be anyway.  Instead, you’re just condensing most of your cooking time throughout the week into one long prep session.

Sit down this week and plan out your meals for next week.  You don’t need to cook full finished meals in advance, but make sure you have all the main components pre-cooked and ready to heat and serve.

I like to cook on Sundays so that I have plenty of food for the upcoming work week.  Cook 2 or 3 proteins and steam or roast plenty of veggies so that you can mix and match meals quickly.  Try cooking double batches and freezing half so that it’s ready to go for the following week.

Also, be sure to have “quick” foods on hand like hard boiled eggs, fresh raw fruits and veggies, nuts and seeds, etc. These not only help to satisfy a quick craving, but are great snacks on the go.

Dr. Joseph Tsai, D.C.






Dr. Joe Tsai is a chiropractor and health coach dedicated to helping you live up to your maximum potential. You can contact him directly at