Meal Prepping 101

Meal Prepping 101

What exactly is meal prepping? Meal prepping is simply preparing meals before hand using unprocessed, healthier foods. This can be very helpful because it saves times and helps you stick to your nutritional goals. 

Meal planning is often done a few different ways. You can pick a daily meal plan and stick to that every day, you can have a rotating plan with a few different meals, or you can even purchase your meal prep meals from a meal prepping service. Meal prepping is meant to be convenient and finding what works best for you will be the key to your success.

So, if meal prepping is something you would like to try here are a few tips:

  • Buy either throw away meal prepping containers or some good washable containers. You will use these a lot, so you will need to purchase a bulk amount. Here are several options on Amazon you can chose from.
  • Determine which meals you are wanting prepped; all meals, lunch and dinner, or only lunch. This will help you determine how many containers you will need and how much food you will need to prepare. 
  • Set up your plan. You can have a plan specifically set for you and your Macros, (my next blog will go more into detail on this topic) you can follow a general plan, or you can just make healthy options. If you are following a plan you will need to have a food scale to measure out your portions. If you need help with a general plan to follow, I will share one with you below.
  • Next you will need to figure out what days you will be prepping your food. Many people make Sunday their prep day and make batches of the foods needed for the week that day. Then, you’ll simply measure and divide into your containers to make each meal for the week. If you have more time and would rather prep on two days to have fresher food, you could do that as well. You could prep possibly on Sunday for the first half of the week and then again for Wednesday for the rest of the week. Again, this is supposed to be about convince and keeping you on track, so pick what works best for you. 

This is a general meal plan you can follow to get started:

Meal 1:

  • 1/2 cup egg white
  • 1 whole eggs
  • 1/3 cup Oatmeal (measure dry)

Meal 2:

  • 4oz turkey cutlet, chicken breast, white fish, or lean ground beef
  • 4oz sweet potato
  • 1/2 avocado
  • 1 serving veggies

Meal 3:

  • 4oz turkey cutlet, chicken breast, white fish, or lean ground beef
  • 1serving veggies or small salad (with carb free dressing)
  • 1/2 avocado 

Post workout or snack 

  • 1 scoop protein or 100 calorie Greek Yogurt 

Last meal 

  • 1 scoop protein 
  • 2 tablespoons peanut butter

Below is a list of approved veggies for healthy meal prepping:

  • Brussels sprouts 
  • Asparagus 
  • Green beans
  • Spinach
  • Broccoli 
  • 1/2 tomato
  • Lettuce (for salad)

Now, all you have to do is get started and see if meal prepping works out for you and your life style. Good luck!!!! 

-Sandra H.

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