Diet is the biggest determining factor for any fitness goal. As a general a thumb, diet determines body weight, while your workout determines body composition.

Just like with exercise, the only way to see progress with dietary habits is to be consistent. No matter the goal (weight loss, muscle building, or athletic performance), diet must be taken into consideration. Meal prep and planning is the best way to be consistent. Doing so eliminates several factors – the most important of all being choice.

Choices are great. However, where there is choice ,willpower will trail close. Will power is a limited resource and must be spared. Decisions made throughout the day will affect motivation and energy later on. With diet, having food prepped and ready eliminates the stress of trying to find healthy foods to eat, allows you to have a plan for salt and sugar cravings, and helps with adherence.

Food prep can seem daunting, but with some practice it can be simple and enjoyable.

When developing a meal plan, its best to tackle one meal at a time.

Start with this simple Sweet Potato Scramble for a delicious and easy meal!


The following recipe can be for two to three breakfasts depending on calorie requirements.

Ingredients Needed

2 Medium Sweet Potatoes
2 Whole Eggs
6 Egg Whites
2 Slices Turkey Bacon
¼ c Mixed Cheese of Choice
Cooking Spray
Pepper to Taste
Salt to Taste

Baked Sweet Potatoes

  1. Set oven to 350.
  2. While that is warming up, clean sweet potatoes, and let soak for a few minutes in warm water.
  3. Using a fork or knife poke holes in potatoes.
  4. Place aluminum foil on a baking sheet.
  5. Spray sheet with cooking spray and place sweet potatoes.
  6. Cook for 20-45 minutes, depending on how you like them.
  7. After they are cooked to preference, let cool and dice into cubes.

Sweet Potato Scramble

  1. Spray Pan and cook turkey bacon for 1-3 minutes per side (do not cook all the way).
  2. Dice up bacon strips.
  3. Crack eggs and mix with egg whites in a large bowl then whisk together.
  4. Once bacon is partially cooked, remove and in the same pan, place sweet potato cubes.
  5. Cook 1-5 minutes.
  6. Remove and throw in egg mixture.
  7. Cook 5-10 minutes and then throw in sweet potato and bacon.
  8. Cook for another 3-5 minutes.
  9. Remove from heat, let cool, and portion out.

For two portions:

Calories – 347
Protein – 32.5
Carbs – 30.5
Fat – 9.6

For three portions:

Calories – 231
Protein – 21
Carbs – 20
Fat – 6.4

The above recipe can be altered to fit your preference. For example, you can throw in spinach and salsa or remove the sweet potato and use Quinoa or Buckwheat instead. Play around with the recipe and find something that suits you!


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