Research suggests that having a food plan in place may help people resist temptations without having to draw on willpower. In a nutshell this means that planning your weekly food at the start of the week means that you are more likely to make healthier and more nutritious choices whilst placing much lower stress on your willpower to avoid unhealthy ‘cheat’ foods, to help you achieve your long-term goals. This is why here at Griffin Fit we do not recommend a ‘track as you go’ diet whereby you make last minute meal plans and decisions throughout the day. This ‘track as you go’ method enables you have greater decision making in the moment which may drain your willpower much faster than planning your food ahead of time. As a result, your potentially less nutricious and more calorie dense short-term food decisions may hinder your long-term progress which may also cause you to lose motivation or even quit. Alternatively, we provide our clients with the Griffin Fit nutrition website whereby you can plan your weekly food ahead of time. To help you with this process we have listed a step by step guide below to help you find your way around the website.
Tracking your food
Once you have created your Griffin Fit nutrition account and have entered all of your data and measurements, you will find this home screen page demonstrated below. On the top right hand side you will find your daily calorie count which has already been pre-calculated to ensure a healthy weight loss and so you want to try to avoid consuming any less than the number of calories provided. Alternatively, you want to aim to consume as close to the number provided as possible in order to healthily achieve your goals.
To begin to plan your weekly meals scroll down until you reach the ‘meals & drinks’ section shown below.
From this screen you can select food categories to find the type of foods that you would like to consume. For example if you would like something with eggs for breakfast, you can type in eggs in the search bar and select the cateorgy ‘breakfast’. You can also select more than one category at a time, for example if you are also gluten free and are looking for a clean eating recipe then you can also select these categories as demonstrated below.
Once you have selected all of your categories, scroll down the page to see all of the food items that match your search. Once you have chosen which item you would like to add to your weekly plan, click the meal planner button imbedded within the food item you would like to select.
Once you have selected the meal planner button, you will be bought to the page shown below.
From here, you can select the meal time that you would like to consume the selected food item. The meal planner automatically selects today’s date and so if you are planning your meals for the week on a Sunday, scroll down to the Monday or the day that you wish to add the selected food item to. Each day has the options B, L, S, D which stand for breakfast, lunch, snack and dinner. Once you have chosen which meal time you would like to enter the selected food item, click ‘add here’. You can also select this item in multiple places and so if you would like this for breakfast everyday, scroll down and select ‘add here’ for every meal time throughout the week that you would like to consume this food item. Once you have finished with this adding this food item to your planner, press the small orange cross on the right hand side of the item at the bottom of the page. You can also select more than one food per meal. So if you would like to add another item to your breakfast or would like to add in your lunch, there are 2 ways to do it.
Option 1 – select the add breakfast or add lunch button on the day and time you would like to add more food items to
This will then bring you to this page where you can use the search engine to enter more food options such as fruit
As mentioned in step 1 of this guide, our nutrition website has already calculated the number of calories that you should aim to consume to achieve your goals. Therefore, be sure to check that your daily calories match up to this target. Simply click the meal planner icon in the top centre of any screen and then scroll down to the header bar for each day to check the number of calories. For example in the screenshot below, on ‘TODAY Wednesday 26th’ there are 1599 calories selected. Once these calories are all matched up with your target calories, you are ready to receive your shopping list. To ensure that you don’t overbuy during your weekly shop, we send you an email list of everything you need to buy on your shopping trip. All you need to do is click the ‘shopping list’ icon at the top of the meal plan page.
Now that you have all the ingredients you need for the week, all you now need to know is how to access the recipes for your meal plan when you are preparing your foods. To do this simply click the meal planner button at the top centre of the home screen page and then scroll down to today’s date and select the meal item that you would like the recipe for. Then follow the cooking instructions and enjoy!