Restaurants will design their meals based on typical customer expectations. However you need to avoid the trap of eating “typical” meals. So, instead of the carbohydrate heavy, sauce-laden, or no-vegetable fare, you should look for meals that are compliant with your meal plan and current habits. Most restaurants now offer such meals.

There is nothing like a deliciously creamy and cold blended Super Shake, if you don’t have a blender at work you’ve got three choices.

A great way to save time in the kitchen is to pre-cook your protein for the week. A barbecue or countertop grill is great for this job, but you can also roast or broil a large batch of protein, such as chicken breasts, turkey sausage, or burgers on shopping day (while you pre-chop your vegetables) and refrigerate them until needed.

Remember, though, skipping a meal isn’t the end of the world. Obsessive preparation can sometimes be just as bad as no preparation. The key is simply making healthier choices when confronted with an unexpected scheduling twist.

With the Sunday Ritual we set aside three hours or so every Sunday (any day will do) to write out a menu for the week, shop for the week, and prep meals for the week. This doesn’t need to be a finicky, obsessive compulsive affair. The idea is to simply make the rest of the week easier by doing a little prep work in advance.