It’s back-to-school season!
For a lot of us, that also means it’s time to get back into a routine.
Summer is fun, but between vacations, road trips, cookouts, weekend getaways, and everything else, it’s easy to get away from the habits that normally keep us on track.
So, before worrying about macros, supplements, or anything more complicated, start with something simpler: build a routine that sets you up for success each week.
Here’s one you can try:
FRIDAY: Plan Your Week
Spend 30–60 minutes looking ahead.
What appointments or events do you need to plan around? What are you eating for breakfast, lunch, dinner, and snacks?
Start with meals you already know and enjoy. Don’t make it more complicated than it needs to be.
If you’re tracking macros, take it one step further and enter your meals into your app ahead of time. Adjust the portions until they fit your goals. Now you basically have a recipe for each meal AND your grocery list is ready to go.
SATURDAY: Grocery Shop
You already made your list on Friday, so now you just need to shop. I recommend doing it in the morning before you enjoy the rest of your Saturday.
Don’t feel like going to the store? Order your groceries online and pick them up.
When you get home, put everything away and do any small prep that will make Sunday easier, like marinating meat or organizing ingredients.
SUNDAY: Meal Prep
I recommend getting this done earlier in the day so you can enjoy the rest of your Sunday.
Meal prep doesn’t mean everything has to be completely cooked and portioned out. You can:
- Cut and prep ingredients to cook later.
- Cook everything so you only have to reheat it.
- Portion your meals based on your macros.
- Do a combination of all three.
Depending on what you’re making, you might spend 1–3 hours preparing yourself for the entire week.
EVERY NIGHT: Prepare for Tomorrow
Spend 10–30 minutes getting ready for the next day.
Pack your food. Lay out your clothes. Get your gym bag ready. Look at your schedule.
Your goal is simple: make tomorrow morning as easy as possible.
The less you have to think about in the morning, the less stressful your day starts and the more likely you are to stick to your plan.
That’s it.
It isn’t complicated, but it does take some effort. Do it consistently for a few weeks and eventually it stops feeling like extra work and starts becoming your normal routine.
Once you have that foundation, then you can start adding things like macros, supplements, and other tools to help you get even better results.
Need more structure, guidance, or accountability? Let’s chat. We’d love to help you build a plan that actually works with your life.