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[quote=Anonymous][quote]I don't make anywhere near enough to hire a nutritionist or personal trainer. I've tried researching online and am overwhelmed by all the vague and conflicting information out there. I don't have time to become a fitness expert, and I don't know how to choose between the hundreds of workouts available from hundreds of different trainers, hundreds of recipes that all claim to be healthy, etc. I need a clear formula to follow for both diet and exercise. Does this exist?

With workouts, everything I try is either way too hard, so I overdo it and give up or too easy, so makes no difference. I don't know how many minutes I should be working out per day, how many days per week, and what is the right combination of HIIT, running, strength training, yoga, and so on. I'm ok paying for it, but I don't want access to a library where I have to choose myself what to do each day. I want a clear plan to follow.

With food, I really want to eat fresh rather than signing up for a service that sends prepackaged meals. But I really struggle to put together a healthy, easy-to-make meal plan each week (which also will fill up my perpetually hungry husband, who can eat twice as much as me and still weigh less, and picky kids). Eating the same few basic things doesn't work for us(plain chicken or salmon with salad seems to be a mainstay of every diet). I know I'm supposed to avoid carbs and processed crap, but when I have to come up with something for lunch and dinner every day, we end up defaulting to unhealthy choices. I would love to have like 3 weeklong seasonal meal plans that I can rotate. Again, happy to pay for it.[/quote]

Its not that complicated. If you're not working out a lot, then you need to start. There's no magic combo of minutes, HIIT, etc. Just get moving. Try to be active every day---walking a couple miles, and some strength work. It can be any number of different things because in the end, your effort is going to pay off in the kitchen, not the gym. But if you want a program tell us if you go to a gym or work out at home or what. What do you like to do? do you bike, like yoga, etc? there are a million ways of staying in shape. Basic principle is move every day, do cardio 3x and some weight bearing 3x.

As for food: you can cook almost everything. Just double the veggies and half the carbs and cut the sugar. let your husband eat the carbs and extra toppings if he's hungry. You dont have time? Do a meal kit where you cook: I really like Sun Basket, Green Chef and Gobble. All have relatively healthy choices. But you can also find a million recipes online. Here's what we had this week, for a family with somewhat picky kids, and a spouse who likes to eat. 
 
All served  with a large salad, nothing complicated...

rice bowl night: brown rice or cauliflower rice; black beans; shrimp, avocado, cilantro, salsa, etc.  Everyone adds what they want (one kid likes it in a tortilla, fine).

med. chicken-sauteed ground chicken with garlic, peppers onions, on couscous with feta and tomatoes and greek yogurt

grilled salmon salad with lots of veggies

quick bibimbap (beef, rice, spinach, carrots, cucumber, etc).

black bean soup (kids put chips, sour cream cheese on it)

Chicken sausage with peppers, onions tomatoes on pasta (I made zucchini noodles and regular noodles)

roasted sweet potato, kale and black beans on brown rice with avocado and tahini sauce

turkey cutlets scallopini style

whole wheat pasta with broccoli, chickpeas, garlic, pine nuts and raisins.

mushroom tacos- i sautee portabellas, serve with corn tortillas, rice, black beans, cheese, etc.

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