Tips on Meal Planning

If you’re trying to improve your fitness, you might be thinking about things like working out more often, or eating more vegetables. But there’s one other factor that can make a big difference in your results: meal planning.

That’s right, meal planning is key to reaching your fitness goals. And yet, it’s often overlooked or ignored altogether. Why? Probably because it’s not as glamorous as a new workout routine or diet plan. But the truth is, meal planning is essential if you want to see real results.

Here’s why: when you plan your meals in advance, you’re more likely to stick to healthy eating habits. You’ll have all the ingredients you need on hand, so you won’t be tempted to order takeout or eat unhealthy snacks. Plus, you can save time and money by batch cooking or meal prepping.

We all know that eating healthy is important, but sometimes it can be difficult to find the time to cook a nutritious meal. The number one excuse we hear when it comes to meal planning is “I just don’t have the time.” It’s hard for me to say this, but I would rather have you skip a workout to meal plan. Put meal planning into your schedule just like a workout or a family gathering. Also if you truly, truly, do not have the time to cook then look into a meal prep company for yourself. There are many out there with healthy options, and some can also be pretty affordable.

Typically the next excuse is, “I don’t know what to cook.” Well, this is very similar to heading into your training session without a plan- so what are you going to do? Plan your meals for the week. We all know that the first time attempting to do this is going to take some time and be painful.But once you have two or three weeks worth of different meals you will be set!

When it comes to meal planning, you don’t need a lot of ideas to get started. Just three ideas for breakfast, lunch and dinner, and a few snacks, can give you all the variety you need.

Here are some breakfast, lunch and dinner ideas to get you started:


1. Overnight oats with fruit

2. Scrambled eggs with toast

3. Smoothie bowl with granola


1. Garden salad with grilled chicken

2. Turkey wrap with avocado mayo

3. Cobb salad with hard-boiled egg


1. One-pan roasted salmon with vegetables

2. Crock pot chicken chili

3. Air fryer pork tenderloin, brussel sprouts and roasted potatoes

And finally the last excuse, “I hate cooking.” Fair, but there are a few things you can do to make cooking more enjoyable. First, try to find recipes that fit your taste and skill level. If you’re a beginner, look for simple recipes that don’t require a lot of ingredients or steps. As you become more comfortable in the kitchen, you can start trying new recipes that are more challenging. Second, put on a podcast, music or some trash TV while you cook. If you have the ability to spend time alone in the kitchen (sorry Moms and Dads) use that time to catch up on something you love. Lastly, buy a great knife! Cooking is so much easier and more enjoyable when you have great kitchenware- just watch those fingers.

When it comes to meal planning, it’s all about getting into a groove. In the beginning, it will take a little extra time and effort to sit down and figure out what you want to eat for the week. But once you get into the habit of meal planning, it will become second nature.

One of the best things about meal planning is that it can help you save money. When you know what you’re going to be eating for the week, you can make a grocery list accordingly and avoid buying things you don’t need.

So if you’re feeling overwhelmed by the prospect of meal planning, just take it one step at a time. Start with dinner and work your way up to meals for the entire week. If you stay consistent you’ll have meal planning down pat, and wonder why you didn’t start earlier.

By Brett Kirkland


Do you do program development?

We certainly do! You can either purchase programs or book personal training sessions and be given your workout at the end of the session.

What amenities do you have?

We have free parking, showers, sweat/shower towels, wifi and toiletries.

What is your cancellation policy?

 If you need to reschedule a session, no worries at all! Just give us a 24 hour heads up and you will not be charged for your workout.

What should I eat before a workout?

 Ideally, you should have some form of fuel in your system before you workout. Eating an easily digested carbohydrate an hour or so before you come to the studio ensures that you’ll have enough energy in the tank to get through your workout. Fruit is always a great option if you are concerned about getting an upset stomach. But once again everyone is different so experiment with what works best for you.

How quickly will I see the results from my training?

Most likely you will start to feel better before you really see the results. We always remind clients to celebrate everything along their fitness journey- whether it is lifting a heavier weight, recruiting the proper muscle groups or dropping/gaining inches. The more consistent you stay to your workout and nutrition plan the quicker you will see physical results.

What is the best diet for weight loss/weight gain?

There is no magic pill or diet. At the end of the day it is a very simple equation and that is calories in vs. calories out. If you would like to lose weight you need to eat fewer calories than you are burning. If you are looking to put on weight you want to eat more calories than you are burning. 

Best gyms Edmonton?

We definitely believe we are the best gym in Edmonton. With our owner having 15 years of experience in the fitness industry, being named one of the Top 10 Trainers in Canada by Muscle Insider and having owned training studios for over 12 years there is confidence in our team. Every trainer is fully certified and extremely knowledgeable with tons of experience from all types of clientele. Don’t believe us? Come try out a free one-on-one personal training session and find out for yourself. 

Best personal trainers in Edmonton?

All of our trainers are fully certified and have the knowledge to help you reach your goals. We are so confident that you will love our team that our first training is always free. We will literally put our money with our mouth to prove to you that we are what you are looking for.

Personal trainer Edmonton?

You’ve come to the right place. Zone 105 is a private personal training studio and our only goal is for you to crush yours.

When does weight loss start to show?

That is a loaded question but weight loss comes down to a simple equation – calories in vs. calories out. If you eat less calories than you burn you should lose weight. Unfortunately sometimes the scale can be stubborn but your body composition will change. That is why we always recommend that you take measurements to also track your progress.

Best Fitness studio?

We are a private personal training studio located centrally in Edmonton.  All of our clients in the gym can only work out when they are with their trainer so you will never have to deal with a busy, public gym.