You’ve seen them on Instagram: the hardcore athletes who line up a week’s worth of meals on a kitchen counter, snap a picture, and proudly tag it #fitfam #fitfood, and #goals. But who’s got time to do that except professional bodybuilders, right? I mean no disrespect but I don’t train myself 5 hours a day, But anyway, It’s February are your goals inline with your physique? Or are you just going from meal to meal without planning?
Meal prepping doesn’t have to be the all-or-nothing Tupperware party that many people portray it as. Well it is for me! LOL 🙂 It could be a total game changer for your results even if you just prep your most problematic meal of the day (for most people, lunch), and your post-workout meal, which can be nothing more than a snack or a protein shake.
If those two meals happen to be the same meal for you, all the better! Let’s dive in and get you on the road to easy, effective prep. OK! So here goes!!
Is Prepping Really Worth The Time?
“More than anything, meal prepping allows you to plan your meals based on your health and fitness goals,” says Josh Davis, CSCS, a strength coach and self-proclaimed master meal-prepper. “Meal prepping will get you better, quicker results from your training. It puts you in control of what you eat, when you eat, how much you eat, and when you ‘cheat.'”
Taking the time—and making the time—to prepare as little as 3-5 meals each week could be just the thing to bring your entire week of eating under control and not gain weight!!
“Meal prep helps you manage temptations that arise throughout the day. I mean theres a McDonalds, Starbucks, Dunkin Donuts, Pizza and Cupcakes with sprinkles everywhere. “It helps save time. It reduces the effects of ‘decision fatigue,’ and allows you to create an organized schedule of eating that fits the pace of your day, even if you’re incredibly busy.”
If you put in the time and energy to prep nothing more than your lunches, snacks, and post-workout meals or shakes, you’re that much less likely to head through the drive-thru. Prepping also cuts down on wasted food and wasted time, because you’re buying and preparing only what you need.
Shop With Specific Meals In Mind
All the hard work of meal prepping comes on the front end.
“Look at your schedule for the week and determine how many meals you really need before you head to the grocery store,” says Talia Koren, founder of Workweek Lunch, an Instagram site that helps meal preppers prep.
Once you’ve determined how many meals you need, think about what you really like to eat.
“Cook healthier versions of the food you like to order at restaurants. Instead of settling for drab chicken and broccoli, aim for dishes like burrito bowls, Asian stir-fries, or even pasta dishes.”
Of course, preparing to cook more interesting meals means you need to select recipes before you head for the store. This doesn’t have to be complicated. Here are two tried-and-true approaches:
Choose recipes that use some of the same ingredients, so you can cook up a bunch of chicken to use in different dishes one week. Then plan on multiple—but different—beef dishes the next.
Change up the meats every other day while keeping your sides dishes the same. So beef and rice one day, pork tenderloin and rice the next. The more you’re able to cook at once, the less prep and cleanup time you’ll need.
Shop, Then Prep Right Away
Plenty of people shop with an ambitious prep in mind, but once they get home, they put the food in the fridge and go do something—anything—other than prep. Often, the food they buy ends up going to waste, and they end up dreading meal prep or thinking they don’t have time for it.
Work efficiently by carving out one single time to do your shopping, prepping, cooking, and storing. For instance, as soon as you get home from the store, immediately wash and cut your veggies, light up the stove, and start cooking.
“Keep it simple when you first start,” “Plan and prep one meal and one snack a day and give yourself time to master the process. Get a feeling for how much food you need for a week’s worth of one meal a day. Once you master the process, you can start prepping multiple meals, but don’t rush right into it.”
Make Meals You’ll Be Able To Eat
When you’re planning your meals, consider the resources you have at work. If your workplace doesn’t have a microwave, avoid meals that need to be heated. Instead, prep cold salads, stir-fries that hold up well when served cold, and simple finger foods.
If you do have access to a microwave, the culinary world is your oyster. Just make sure the containers are heatproof. It’s best to use actual bowls made of thick plastic, ceramic, or glass to heat up things like soup. But be careful taking these containers out of the microwave: They can get very hot!
Keep Your Meals Cold When You’re On The Go
Standard lunch boxes or bags are fine if you’re carrying a single meal with you, but if you’ve got three meals, two snacks, and supplements, a basic lunch box won’t cut it. Many companies now cater to meal preppers, offering specialized bags designed to hold multiple meals and additional gear. These bags are typically insulated and come with their own food containers and ice packs to make food prep a seamless endeavor.
This might seem like overkill to someone new to prep, but plenty of fit people swear by them. Why? They make your life and your prep easier—which shouldn’t be underappreciated. If you’re going to get serious about prep, it may be an investment worth making.
One of the most popular meal prep companies, 6 Pack Fitness, offers bags with a shelving system that allows you to access individual meal containers without removing anything else from the bag.
Just Get Started!
At the end of the day, the best way to learn is by doing. If you have a plan, a few solid containers, and a carrying case, you’ve got what you need to give meal prepping a try. All that’s left to do is head to the grocery store, sharpen your kitchen knife, and get to work.Habit get you started. Motivation keeps you going. In the 86,400 seconds of your day ask yourself “What Habits are you forming?”
So comment below and tell me do you prep? Do you not? Why? or tell me what you would want me to cover in the next blog.
Your friend and coach,
Crystal
N.A.S.M CPT
References:
http://www.stack.com/a/eating-plan-to-build-muscle-and-lose-fathttps://www.muscleandfitness.com/nutrition/meal-plans/28-days-lean-meal-plan
https://www.muscleforlife.com/meal-prep/