Step seven is quite an important principle. How are you going to apply the things that you've learned last few videos, the way in which you're going to control your day is by preparing most of what you eat on a weekly and daily basis. So as we said in the last video, in a perfect ideal world, you would want all meals can be nutrient dense. However, even if you managed to ensure 80% of all nutrient dense and low carb, you will succeed in losing weight and staying healthy. To do this, you need to cook most of what you eat, you need to prepare most of what you eat. Here are some ways to do this.

You need to keep it simple always. Unless cooking is your hobby. Your food preparation needs to be simple. You need to create core meals which I'm going to talk about shortly. These are a small list of tasty nutrient dense meals you can consistently cook, make sure to plan ahead. Time management is important.

Always thinking 46 meals ahead and it will ensure that you always think about food preparation and shopping and You need to keep making small changes, learning reflecting on your food preparation, reflecting shopping. What do I mean by core meals, core meals or nutrient dense dishes, whether it's breakfast, lunch or dinner that you enjoy that are easy to prepare, which you're able to prepare and eat on a regular and consistent basis. So consistency is key to your success. keeping things simple and regular ensures consistency. What you need to do is to choose three to six nutrient dense meals that you can quickly and consistently prepare. These are your core meals.

A typical core meal will be built around healthy protein and non starchy vegetables. With added good fats should require a few easily obtainable ingredients. No need for chia seeds or goji berries or any other exotic ingredients should be easy feature to prepare and easy to store and carry to work. So you're going to be preparing food for yourself at home, but also for work. Here are some examples. stir fries, curries, omelets, simple meat and vegetable combinations.

No pays for simple salads because these don't fill you up. They're mainly water unless they're very nutrient rich, full of crispy vegetables as well as protein. But simple watery salads are not useful. If you want inspiration for your recipes for your core meals. You can go to recipe criticize, like super cook calm or my fridge food calm. These allow you to access multiple recipes online based on a few ingredients that you put in.

For example, if you put in chicken, broccoli, or asparagus, it will give you some tasty ingredients which you can work with and you can adapt to your own needs. You can also look at recipe sites and books that are keto paleo low carb, choose the ones that focus on having high amounts of protein and non starchy vegetables with added fat, not the ones that just have too much fat in them. Here are some example of cool meals. easy ones for example, ground or minced beef chili with green beans, again, based around healthy animal protein with Some non starchy vegetables, or cheesy grilled chicken and broccoli, examples of recipes that require a little bit more work. For example, beef taco with guacamole, and I'm talking about a taco without any bread, lemon chicken with artichokes. These require a little bit more work.

So if you want to cook them, don't do it. So frequently want simpler ones. Here are some tips and always have nutrient dense foods available for all the meals. Stock up your cupboards, fridge and freezer. For example, tinned vegetables or fish, herbs and seasoning, frozen veggie fishes fine, fresh meat every time you go to the shop every time you pass a shop. Think Do you have some fresh meat or fried chicken, for example, in your fridge, pick two days at least to bulk prepare food easy Sundays or Wednesdays that's what I personally do.

And you need to cook a few meals worth not just one meal at a time need to bulk prepare. Keep things simple and keep reflecting and learning when cooking and shopping. The more you do the more you learn, the more you adapt. One final bonus tip if you're not able to cook your Food. For example, if you're busy, maximize nutrient dense foods when eating out at a restaurant or a takeout or buying pre prepared food, maximize nutrient dense foods apply the same rules. In the next video we're going to start talking about exercising smartly.