Coach Jimmy provides tips for eating healthy when busy by making it a priority, planning meals, and keeping options simple. He shares his weekly grocery list and meal prep routine, which takes an hour and provides meals for the week by baking chicken and sweet potatoes and prepping sides like spinach and peppers. Keeping a set menu each day eliminates temptation to choose unhealthy options.

1. Coach Jimmy Hays Nelson
http://nelsongy.com

2. Lately I have been hearing this issue come up with
my clients, friends, and family. People who want to
improve their nutrition, but feel like they don’t
have time to prepare healthy meals when our
society has become overrun with fast processed
options that seem more convenient.

3. Our lives seem to get busier and busier each year.
I know mine does, I thought I was a busy guy THEN
my wife and I welcomed our first child into the
world this past year!
Talk about a busy world immediately getting a little
more crowded.
Yet, throughout it all I have been able to use a few
steps to continue my healthy eating routine.

4. First, you have to make ‘Eating Clean’ a priority.
It’s basically become a non-negotiable issue in our
house.
We have all been given one body and this machine is
given a limited number of days for us to enjoy it.

5. If you feed it junk, it runs like junk.
But when you put high quality real food into
your machine it is amazing how many areas it
effects:
Mood, Energy, Digestion, Skin, Hair,
Relationships, Outlook, Clearer Thinking!

6. Second, you need to have a plan.
It amazes me how many people made New Year’s
resolutions to start eating better, but never took
the time to plan HOW they were going to do it.
If you were going to take a road trip across the
country, wouldn’t you take the time to put the
destination into your GPS so you could see how you
were going to get there?, Outlook, Clearer
Thinking!

7. Third, this simple plan I lay out comes from a guy
who DOES NOT COOK. Ask my wife! I eat from the
same basics every day, and none of it requires any
fancy cooking instructions. I live my life by:
I’m hungry. I want to eat NOW”!
A Successful week of eating for me begins on the
weekend. I usually go to the grocery store on
Saturday mornings.

8. Two important things to do before you skip off to
the grocery store:
•Make A List
•Eat before you Go!
If you don’t have a list and shop hungry, you will
waste time and money wandering around the store
buying whatever strikes your fancy!

9. I’m going to share with you the staples I get
EVERY WEEK:
•Chicken Breast Family Pack
•Sweet Potatoes
•Avocados
•Raw Spinach
•Bell Peppers
•Lemons
•Oatmeal
•Almond Butter
•Green Beans
•Mustard
•Mrs. Dash

10. Since this article is about TIME – notice that I can
be in and out of the grocery store QUICKLY when
I know what I want, and where to get it.
Once I get home I cook all of my food in bulk for
the entire week. It only takes me about an hour!

11. Here are a few easy steps I use in my food prep:
•I slice my sweet potatoes and lay them flat in a
large pan that I have coated with cooking spray
•All chicken breasts are placed into a large pan
that has been coated with cooking spray
•Chicken Breasts and Sweet Potatoes are put into
oven that has been set to Bake at 400 degrees. I let
them cook for 45 mins.

12. •Green Beans are placed into my steamer
•Raw Spinach is washed and put into large freezer
bags to lay flat in the refrigerator
•Bell Peppers are sliced and put into easy-to-access
Tupperware containers

13. While the chicken and sweet potatoes cook, this
allows me time to prep Spinach & Bell Peppers.
If you wanted to take it a step further, you could
even separate bulk oatmeal into serving size
baggies.
I choose to let the avocados ripen and use them as
needed.

14. After the chicken and sweet potatoes are done, you
have a couple of options:
1.You can actually put individual meals together in
zip lock bags or plastic ware. This way all you have
to do each morning is grab the meals you need for
the day, and be off.

15. 2.If you are home through the day put food in
large containers or freezer bags in the fridge and
serve yourself for each meal.
To see what I eat at each meal, how much, and
when, visit my Blog Post: What I Do: Food,
Supplements, & Habits!

16. The key is to keep it simple!
When we have a TON of options we are paralyzed and
frozen by too many options.
Once I narrowed down my options, I started seeing very
quick results.
Because I no longer had to wonder about what I was going
to eat each day.
It took out the variable of having the option to choose
something that was going to keep me from my fitness
goals.

17. If you eliminate options during the day of what
you are going to eat then the temptation for a fast
cheeseburger in the middle of the afternoon
won’t be there!
I use many different kinds of spices to give me
flavor variety from day to day: Cinnamon,
Cayenne, Basil, Mrs. Dash, etc
It’s not a flashy plan, but it works!

18. I would love to hear your feedback as you
adopt some of these strategies to fit into your
skinny jeans!
Don’t forget, I’m in this thing WITH YOU! –
Coach Jimmy

19. Jimmy Hays Nelson Beachbody Coach is a self-
proclaimed ‘former fat guy’. In his mid 20’s he was an
overweight college dropout, who found himself living back
at home with his parents. Knowing something had to
change, he took action.
Through his transformation journey he lost 100 pounds,
started his own business, was featured in the Shaun T
workout series INSANITY, and has been seen multiple
times on QVC with his buddy Tony Horton promoting
P90X.
He founded NELSONGY FITNESS with his wife
Kelly to reach out to give hope and support to those that
are dissatisfied with their current situation. Whether you
are lacking physically, emotionally, financially, or
nutritionally we are here to help you see REAL
RESULTS!
http://nelsongy.com