Have you ever been scrolling through the gram on a Sunday afternoon and see just about every other fitness influencer “meal prepping” for their week?
I mean they appear so happy and enthusiastic about it, meanwhile you’re still trying to figure out what you’re having for dinner this evening, let alone the rest of the week?
You feel a bit jealous because you want to meal prep, you really do, but it all looks so
overwhelming, intimidating and confusing.
Guess what, it doesn’t have to be anymore because I’m going to show you how to simplify it!
Hold on, before we go any further, let’s clarify a few things, like what is meal prep and why you should do it.
Preparing meals ahead of time is known as “meal prep”. Whether you’re a busy individual on the go or not, meal prep is a great way to make healthier food choices, which in the long run can save you time, money and help you lose fat or gain muscle, depending on your goals.
Here are 7 Tips that will help you Meal Prep Like A BOSS:
1. Plan Your Meals (remove the guessing game): Yep, plan your meals, which includes breakfast, lunch, dinner and snacks. Of course, some people may find this daunting you know, trying to plan an entire weeks’ worth of meals, which is why clients who Train With Trudie, receive full meal plans along with recipes.
When you know ahead of time, this’ll reduce your risk of making unhealthy choices especially on the days you arrive home late, hungry and tired.
2. Go Grocery Shopping: You weren’t surprised by this were you? I mean if you don’t hit up the grocery store, how were you going to obtain the items needed for your meals?
Make a list of the items you need, using the note portion on your phone will suffice.
PS don’t forget the list
By having a list, it will help your trip go faster and be more efficient cause you know what you’re looking for. Make sure you adhere to the list as the last thing you want to do is miss something you need and have to make another trip.
If you’re someone who doesn’t like grocery shopping or feels that you don’t have the time, then grab that list and use one of the many online grocery services that you can pick-up your completed order or even have it delivered to your door. No excuses for not being able to get that fresh produce!
3. Get Proper Containers: Containers will become your best friend when Meal Prepping. Glass or BPA containers are my favs, you can also use mason jars.
Containers that are dishwasher safe (yes, saves me a bit of time), and you can easily see what each container holds make it easy to grab the right meal or snack.
The mason jars, are fantastic for storing homemade salad dressing and smoothie recipes
The jars are great for storing fresh salads and/or overnight oats for a quick breakfast.
Make sure that all containers are air tight so that meals can easily be thrown in the freezer and defrosted when needed.
4. Wash, Cut, Chop or Dice Fruits and Veggies: You will be thanking yourself later that you took time to get your fruits and veggies organized as the week goes on. It makes it SO much easier when you are hungry to grab a quick healthy snack because there is no prep involved. Just grab some carrots, celery and peppers out of the container and a little bit of dip and your hunger is solved in a minute.
It is also great if you plan to whip up a quick stir-fry as all the ingredients are already chopped and ready to go, you just throw them into the pan. Your hour-long dinner just got taken down to the 10-minute cooking time!
5. Cook In Batches: Do you have a Slow Cooker or the newest rage the Instapot? Well if you don’t have one of the 2 than you’re missing out. This is because it will change your meal prep game.
You can cook stews, soups, whole chickens etc. all in these fantastic appliances, and you literally just throw the ingredients in the pot, set the timer, and come back when it’s done.
Whole meals can be cooked in there and you will have leftovers for other meals throughout the week. Things like soups and stews are also fantastic for freezing so if you only want to have it twice this week, throw the remainder in a glass dish, and hey you got some for next week you can just defrost!
6. Portion Things Out: When cooking, portion each meal out into its own container and then label the day that it was cooked. This is a great method for the days you’re in a rush and you can simply grab your breakfast and lunch containers and be ready for work in under 2 minutes. It takes out any of that last-minute prep that might cause you to “say forget it, I’ll just buy my lunch today”. It’s already ready to go!
7. Have Snacks On Hand: You didn’t think I would forget about the snacks did you!? It is just as important to prep snack options as it is meal options as your goals can be derailed if you’re always reaching for that afternoon chocolate bar for a pick-me-up. Make some trail mix, portion out veggies and fruit, or try protein balls, all which are health easy to grab snacks that will satisfy your hunger and cravings but will keep you on track. These quick grabs are easy to throw in your bag, so when you are driving to and from clients or sitting at your desk, you can just pull them out and never miss a beat!
Are you inspired to meal prepping?
If your answer is not quite a big YES! as of yet, I promise you after a couple of weeks of noticing how much better you’re feeling you’ll incorporate meal prepping into your weekly schedule.
You will notice the time you are saving during the week, how stress free it is, and you’ll be eating healthy all while saving money because you’re no longer eating out as much or wasting food! It’s a win win all around!!