Minimizing Decision Fatigue: A Personal Trainer’s Diet Log
ABSTRACT
Learn how to minimize decision fatigue and optimize creativity and focus with a consistent eating routine. This article outlines a 3-day sample diet log and offers insights into meal preparation strategies and ingredient substitutions.
Keywords
Decision fatigue
Personal trainer diet
Plant-based eating routine
Meal preparation
3-day diet log
Ingredient substitutions
Vegan meals
Personal wellness
Routine optimization
Healthy eating habits
INTRODUCTION
I live my life minimizing decision fatigue to maximize my creativity and focus. From nearly wearing the same type of outfit daily to a refined bedtime regiment, many tasks are checklists stuck on repeat…. my typical eating approach is no different each day. Of course, I use a whole food plant-based foundation for my choices. Typically, I aim for 21 out of 28 whole food plant meals and limit the animal to 25-40% in the others. By request, here is my 3-day eating log to illustrate this point.
THE EVERY DAY ROUTINE
Personal Trainer Wisdom: “What should I eat today?” may be the first question for most people on a typical Monday morning. I already begin asking that question on Sunday. By the end of that night, the Amazon Whole Foods order of 36 weekly items had arrived, and two pounds of dried pinto beans (sometimes black beans) had been cooked and ready to sit overnight in an Instant Pot. I call this step one of my meal preparation for the week. Once I wake up the next day, I begin a series of actions in the same order every morning.
6:56-7:01 am - I set up a plate and two Pyrex dishes for the vegetables I removed from the fridge.
7:05 am - Since I need to leave by 7:40 to drop my son Preston off at daycare, I always begin eating at 7:05 (no later than 7:08). I typically place the vegatables, beans, nuts, and seeds in the same order across the three dishes: Bed of leafy greens (spinach or dinosaur kale), 1 cup of beans (black or pinto), 2 cups of vegetables (fresh and sometimes frozen: green beans, broccoli, broccoli slaw, bell peppers, shredded carrots, asparagus, diced root vegetables, diced butternut squash, and shaved brussels sprouts), ¼ cup of nuts (cashews, pistachios, or almonds), and two tbs of seeds (chia or hemp).
7:30 – 7:35 am - By 7:35, all three meals are warmed up, my belongings are in their appropriate bags, and Preston is ready to go!
Personal Trainer Diet
A 3-DAY SAMPLE OF MY DIET
With my underlying approach now lined out, here is a recent 3-day diet log. Please note that meat eaters should replace the servings of seeds and cashews with organic, grass-fed, and wild meat options.
DAY 1
Meal 1 (8:00 am): Bed of spinach, 1 cup of black beans, 2 cups of vegetables (fresh asparagus, sundried tomatoes, shredded carrots, shaved brussels sprouts), ¼ cup of cashews, and 2 tbs of chia seeds.
Meal 2 (12:30 pm): Bed of spinach, 1 cup of black beans, 2 cups of vegetables (broccoli slaw, bell peppers), ¼ cup of cashews, creole seasoning, and 2 tbs of chia seeds.
Meal 3 (4:00 pm): Bed of spinach, 1 cup of black beans, 2 cups of vegetables (broccoli slaw, diced root vegetables, bell peppers), ¼ cup of cashews, coffee rub seasoning, and 2 tbs of chia seeds.
Meal 4 (8:00 pm): Roasted Carrots with Farro, Chickpeas & Herbed Crème Fraîche (Vegan)
Personal Trainer’s Meal Plan
DAY 2
Meal 1 (8:00 am): Bed of spinach, 1 cup of black beans, 1.5 cups of vegetables (green beans, shredded carrots, shaved brussels sprouts), ¼ cup of cashews, 1 banana, and 2 tbs of chia seeds.
Meal 2 (12:00 pm): Bed of spinach, 1 cup of black beans, 2 cups of vegetables (broccoli slaw, bell peppers), ¼ cup of cashews, creole seasoning, and 2 tbs of chia seeds.
Meal 3 (4:00 pm): Bed of spinach, 1 cup of black beans, 2 cups of vegetables (asparagus, shredded carrots, bell peppers), ¼ cup of cashews, coffee rub seasoning, and 2 tbs of chia seeds.
Meal 4 (8:00 pm): Tacos: El Milagro corn tortillas, avocado, vegetarian refried beans, chopped green peppers and spinach tossed in lime juice, Frontera Jalapeno and Cilantro salsa, ground turkey (my animal indulgence and only 25% on each taco) and 2 glasses of wine (my liquid indulgence).
Personal Trainer Diet
DAY 3
Meal 1 (8:00 am): Bed of spinach, 1 cup of black beans, 2 cups of vegetables (sundried tomatoes, broccoli, diced root vegetables), ¼ cup of cashews, and 2 tbs of chia seeds.
Meal 2 (12:00 pm): Bed of spinach, 1 cup of black beans, 2 cups of vegetables (broccoli, bell peppers), ¼ cup of cashews, creole seasoning, and 2 tbs of chia seeds.
Meal 3 (4:00 pm): Bed of spinach, 1 cup of black beans, 2 cups of vegetables (broccoli slaw, diced root vegetables, bell peppers), ¼ cup of cashews, coffee rub seasoning, and 2 tbs of chia seeds.
Meal 4 (8:00 pm): Instant Pot Ground Turkey Lentil Chili (my animal indulgence).
WHAT INFLUENCED THE CHOICES DURING THIS 3-DAY STRETCH
Personal Trainer Wisdom: Even though a full cart of groceries is delivered before Monday morning, I often forget to add 1 or 2 essentials or don’t buy enough. In the case of this 3-day log, I ran out of several fresh vegetable options by day 3. Instead, I used frozen root vegetables, broccoli, and butternut squash as an alternative. I also failed to buy hemp seeds (chia seeds were my only option for each meal).
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
