Prepare for flow in the evening!
Personally one of the hardest moments of the day when it comes to food and food choices is the evening. You probably know exactly what I mean by the fuck-it-i-just-want-to-grab-a-sandwich-dip. That's when our brains tricks us into thinking we need a sugar rush to get energy back or we suddenly think it's a good idea to skip the food we have at home and just grab something greasy on the way home.
I have a few very useful tips on how to beat this, well not in the moment when it happens but how to make sure that your valuable flow is not disturbed. I've tried them all and they all work equally good.
- Plan to work out directly after work and just float on the wave of the exercise endorphins afterwards. Focus especially on high intensity exercises like tabata or intervalls. Both have hunger-reducing effects and you get some extra time with happy hormones to prep your dinner.
- Plan a bigger snack between lunch and dinner, about 2 hours before you leave work.
- Cook big batches of the base ingredients like quinoa, sweet potato, whole grain rice, bulgur or potatoes and just top off with different toppings depending on your mood. Do the same with cold sauces, mine are usually based on quark (cottage cheese) or greek yogurt flavoured with herbes, pesto (genovese/rosso) or lemon.
- Keep a lot of fresh inspiring foods at home that you know how to cook. I'm talking things that you know how to quickly steam, fry or roast in the oven. Maximum 10 min. Beans, peas, nuts, green leaves, cabbage, broccoli, cauliflower, zucchini, aubergine, carrots.
A combination of 3 & 4 helped me today. Had absolutely no energy left and I had already exercised during lunch + I forgot to grab a snack before I left. So I only had 2 of my go to solutions left to choose from:
- I knew I had whole grain bulgur prepared and a big bowl of cold garlic sauce. WINNING!
- My fridge was packed with things to quickly just drizzle in oil, spice up and roast. Chickpeas, kale & zucchini.
Chickpea bowl with avocado and kale
Time: 15 min
- 200 g (1 cup) cooked bulgur
- 1 tbsp pesto rosso
- 200 g (7 oz) boiled chickpeas / garbanzo beans
- 1,5 tbsp sesame oil
- 1/3 tsp chili powder
- 0,5 tsp garlic powder
- 0,5 tsp salt
- 1/3 tsp turmeric
- 1/3 tsp coriander powder
- 60 g (1 cup) kale, chopped
- 100 g quark (0,5 cup) / greek yogurt
- 0,5 garlic clove
- 2 avocado
- 50 g (1,7 oz) zucchini, chopped
- 1 tbsp parmesan, grated
- Preheat the oven to 200 C / 392 F.
- Combine the cooked bulgur with the pesto in a bowl and put on two plates.
- Rinse the chickpeas, put the min a bowl, toss in 1/3 of the oil and add the spices.
- Toss the kale in the rest of the oil and sprinkle with salt. Put the chickpeas and kale on two separate baking sheets. Roast the chickpeas for 10 min until crispy and brown and the kale for 3-4 min until crispy.
- Squeeze garlic into the quark and combine. Add some salt to taste.
- Halve the avocados, remove the core and slice. Put 1 avocado on each plate, continue with the chickpeas, kale, fresh zucchini and top the salad with some grated parmesan.