Are you looking to eat healthier and make better food choices? Are you finding it challenging to manage cooking meals after a long day at work or school? Does the overpriced Uber Eats seem like the only option to cure your hunger? If you’re trying to lead a healthy lifestyle or save money, meal prep is the solution.
What is meal prep?
Meal prepping is the process of planning and preparing meals ahead of time. It takes a little bit of effort in the beginning, but the rewards are undeniable! With meal prepping, you can save time, money, and stress. Not only will it help you maintain healthy eating habits, but it will also help you stay on track with your fitness and weight loss goals.
How? You might ask. In a world of overwhelming and paralysing choices of food at our fingertips, we tend to reach for convenience. Choosing to meal prep becomes the convenient choice. Say goodbye to the daily hassle of cooking, deciding on meals and going out of your way to buy ingredients – this revolutionary solution takes care of it all for you.
Ultimately leaving you with no excuses to not reach your daily health, fitness and calorific goals. Making you one step closer to leading an optimal lifestyle. Decreasing daily distractions gives you more time to concentrate on the decisions that matter. Decisions that will lead to that promotion at work, the creation of your business or more time to celebrate your successes.
HOW to meal prep like a PRO!
1. Plan Ahead
The first step in meal prepping is to plan ahead. You should start by creating a meal prep plan for the week. This means that you should decide what meals you want to make, what ingredients you need, and how many servings you will prepare. An easy way to do this is to make a list of your favourite healthy meals and snacks and then choose which ones you want to make that week. You can also have a general plan, like making a carb, a protein, and a vegetable for each meal.
To help with this click here for the Ultimate Weekly Meal Prep Planner that will make your planning process seamless. It will keep track of daily calories and protein intake that will ensure you reach your goals.
Be cautious of influencers who manipulate you into thinking that meal prep must appear pretty with an overwhelming array of unfamiliar vegetables and nuts. Instead, prioritize incorporating foods that satisfy you and align with your nutritional goals. For ideas on how to achieve this balance, refer to my ultimate bulking diet.
2. SHOP SMART
Once you have your meal plan, it’s time to blunder the shelves. This can be a daunting task, but if you go prepared, you can make it quick and efficient. Make a list of everything you need and stick to it. Avoid buying unnecessary items or items that aren’t a part of your eating plan. Buy in bulk, especially items that can be frozen or stored for longer periods of time, like chicken breasts, frozen vegetables, rice and pasta.
I personally buy enough food for 2 weeks at a time, limiting the amount of time spent in the shop while also allowing me to switch up certain meals after 2 weeks if I inevitably get bored with them. Which will happen, however, it’s important to acknowledge this and change them to similarly healthy options before you replace them with convenient unhealthier options.
3. Prep like a pro
Now it’s time to prep! This is the step where you can get creative and put on some music or check out the armoury for our recommended watch list to learn and make cooking less insufferable.
Start by preparing your proteins, like chicken, ground turkey, or fish. Cook them in bulk and portion them out into containers for each meal. Next, chop up your vegetables and divide them into containers. For your carbs, make a big batch of rice, quinoa, sweet potatoes, pasta, or wraps and portion them into containers. Add seasoning, spices or sauces to give your meals some extra flavour.
They say the average man should consume 2 litres of water a day. I am currently consuming this in Nando’s hot sauce. Maybe not the healthiest option however it makes eating 4000 calories a whole lot more enjoyable. Make sure to get lost in the sauce and find what makes your meals delicious. No one said they had to be boring!
4. Storage is Key
Once you have all of your meals prepped, you need to store them properly. Some people prefer to store their meals in the fridge for 3-4 days, while others prefer to freeze them for longer shelf life. Whatever your preference, make sure to label your containers with the name of the meal and the date it was made. This will help you keep track of what you have and when it needs to be eaten.
I highly suggest investing in approximately 30 medium-sized containers, as this will provide you with the convenience of preparing meals for an entire week based on consuming four portions per day. With this strategy, it’s best to keep your first four days’ worth of prepped food stored in the fridge and store the remaining three days’ worth in your freezer until needed. When ready to eat, simply transfer from the freezer to the fridge one day prior and enjoy a hassle-free meal!
5. Mix it Up
Experiment with different recipes and combinations of proteins, carbs, and vegetables. You can also switch up the spices and sauces to keep things interesting. The key is to make sure that you enjoy what you’re eating so that you stick with it.
Furthermore, studies have shown that consistently eating the same meals can onset the feeling of fullness sooner as a result of being bored with the food. Therefore, if you are attempting to bulk and keep calories high it’s important to avoid this by switching things up.
Meal prepping can seem intimidating at first, but with a little planning and effort at the beginning, it can change your life. It helps you save time, money, and stress, while also ensuring that you’re making healthy food choices. With these tips and tricks, you can meal prep like a pro!
Remember to plan ahead, shop smart, prep like a pro, store your meals properly, and mix it up. Meal prepping is not only practical but also rewarding. So, get ready to create delicious and healthy meals that will power you through the week! Don’t let your fitness goals slip away due to a lack of time or unhealthy food choices.
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