How 2 Hours on Sunday Can Transform Your Health & Save You Time and Money!

Hey TDG Family & Good Morning! 💪

Table of Contents

• Must Read Article💡

• Parker’s Breakdown: Meal Prep 🔑

• The Study 📖

Sign up HERE for more weekly fitness information!

Want to level up your performance and mindset?

Join 332,000+ readers of Scott's newsletter, where mental models meet business and entrepreneurship. Whether you're scaling your business or optimizing your daily performance, this is where sharp insights lead to real results.

—» Join Here!

Must Read Article💡

HOW TO MEAL PREP LIKE A PRO AND SAVE TIME & MONEY IN THE KITCHEN

Do you want to eat healthier, save money, save time, and look and feel better?

Then it is time for you to start doing a little extra work on Sunday, and start meal prepping!

In this article by fitlivingeats.com, they discuss some pros of meal prepping and some tips to help you get into it! Here are a couple of the main points.👇👇

• Don’t try to do everything at once; start with prepping simple items like overnight oats or snacks.

• Plan meals for the week, make a grocery list, and prep for the most challenging days when you're likely to make poor food choices.

• Prevent boredom by using one ingredient in multiple ways. For example, roasted veggies can be used in different dishes throughout the week.

Parker’s Breakdown: Meal Prep 🔑

Putting in a little extra effort on Sundays can completely transform your week. By dedicating time to meal prep, you’ll eat healthier, look and feel better, and save both time and money. Sunday meal prep doesn’t have to be a chore—in fact, you can make it something enjoyable. For me, I combine it with my favorite activities. I hit the grocery store, then spend my Sunday watching football and cooking, all while listening to music. The key is not to rush it—relax and enjoy the process.

Another tip I’ve learned is to rotate through easy-to-cook meals. I stick to 4-5 meals that I really like, and none of them take more than an hour to make. Meal prepping shouldn’t feel overwhelming or exhausting. You don’t have to settle for bland chicken and rice either—get creative! I prep things like pizza, burgers, overnight oats, and even healthy ice cream. There are endless recipes out there that allow you to turn your favorite foods into healthier versions.

With just a bit of planning, you’ll not only improve your diet, but also enjoy better energy, more time during the week, and a greater sense of well-being overall.

The Study 📖

Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults

This study was conducted as part of the NutriNet-Santé cohort study in France. It involved 40,554 participants who completed an optional meal planning questionnaire, along with dietary assessments including repeated 24-hour dietary records and a food frequency questionnaire. The researchers collected data on participants' meal planning habits, sociodemographic characteristics, and anthropometric measurements. They then analyzed the associations between meal planning practices and dietary quality (measured by adherence to nutritional guidelines and food variety scores), as well as weight status. The study used various statistical methods including ANCOVAs, logistic regression models, and multinomial logistic regression to evaluate these relationships while adjusting for potential confounding factors.

Key findings:

• Improved Diet Quality:

  • Individuals who regularly engaged in meal planning and preparation consumed higher amounts of fruits, vegetables, whole grains, and lean proteins.

  • These individuals also had lower intakes of added sugars, saturated fats, and processed foods compared to those who did not frequently meal prep.

• Weight Management:

  • Regular meal preppers were more likely to maintain a healthy weight or achieve weight loss compared to those who relied more on takeout or pre-packaged meals.

  • The structured nature of meal prepping helped participants control portion sizes and reduce caloric intake without sacrificing nutritional quality.

• Behavioral Benefits:

  • Meal prepping was associated with increased dietary adherence, meaning participants were more consistent in following their dietary goals.

  • Participants reported greater satisfaction with their meals and a reduced likelihood of impulsive eating or snacking on unhealthy options.

• Economic and Time Efficiency:

  • Preparing meals in advance was linked to cost savings, as buying ingredients in bulk and cooking at home is generally more economical than eating out.

  • Participants also saved time during the week, as having pre-prepared meals reduced the need for daily cooking.