Meal prepping had taken on a life of its own in 2016, and 2017 only has more prep to offer. Whether you’ve been on a fitness journey and are looking for ways to spruce up your meal prep game, or you’ve heard about it from Susan down the street, there are serious benefits to the art of meal prepping.
Meal prepping isn’t a one size fits all type of ordeal, but it can be made simple with some helpful, and easy to remember, tips.
What is Meal Prepping?
#mealprepmonday – drilled into me from my @thebodycoach days and the only way to avoid hanger and then spending all my salary in Pret. This week we made chilli and rice (because we can't not eat mince every damn week), and then @heckfooduk chicken sausages with sweet potato wedges with roasted tomatoes and broccoli. ➖➖➖➖➖➖➖➖➖➖ #mealprep #mealpreplife #mealprepsunday #preplikeaboss #tupperwarelife #gymlife #gymrat #whatieatinaday #iifym #ukfitfam #fitfamuk #bodycoachgraduate #ldnmuscle #ldnmmuscleladies #carbs #healthylunch #fooddiary #fitfood #macros #countingmacros #leanin15 #bodycoach
The name really says it all here, as meal prepping is simply prepping your meals for the week. This is typically done in one day, and with the help of multiple Tupperware or to-go containers in your corner.
So what’s the point? The main purpose is to utilize the correct proportions of food in your day to day, and to maintain balanced meals throughout the rest of the week.
It’s suggested that nearly half of your meals proportion be vegetable, while a third should be carbs, and the rest is reserved for carbohydrates. This tactic helps you portion out these serving sizes, allowing you to see with your own eyes what those sizes are supposed to look like.
This will help you become accustomed to what correct proportions are of these foods, helping you furthermore when eating out, too!
How Do I Get Started?
meal prepping for the week! Mini Quiche: I pre-sautéed spinach, green pepper, and onion then added fresh tomato & mozzarella – 6 eggs, a dash of half and half, garlic salt, pepper & dried basil. #yum #mealprep #kaleyeah #clean #cleaneats #cleanfoods #cleaneating #fit #eatclean #health #healthy #healthyfood #healthychoices #healthyeating #healthylifestyle #healthyliving #healthylife
First, you’re going to want to make sure you have all the right containers for storing proportioned food for your upcoming week.
Any container will do, but using ones that have three separate compartments are best, as they already proportion and rationalize space for you, making it easier to see the actual size of your portions, teaching your eye yet again how to see what the right size looks like.
Once you’ve got your containers, you’ll want to make sure you have all the right cooking materials, ingredients and appliances, that you may need.
You’ll likely only need to utilized the dishware and stovetop utensils you currently have, but if you’re looking to expand your collection or upgrade, now’s a great time to do so.
What Meals Should I Make?
The best feeling (for me) is having a fridge full of ready to go meals. Meal prepping isn't always easy, but if you want to do it, you have to be willing to set time aside for it and make it a priority. It's almost second nature to me any more. Don't get me wrong, I crawl out of bed very early every Sunday morning and about halfway through I am always completely over it. But I know that the end result is worth it so I carry on. ? Also, if you haven't yet, please go check out my latest blog post from last week! Link is in my bio. ❤️ #mealprep #blogger #foodblog
This is where you get to let your creativity shine through in a foodie way, and where you get to let your taste buds run moderately wild. We say moderately because as you’ve probably heard once or thirty times in your life—everything in moderation.
As far as protein goes, you’ll want to stick to a lean protein, such as pork, chicken, and tofu or beans if you’re vegetarian. A general rule of thumb when prepping for a health conscious meal is to avoid processed and refined foods, such as refined grains (think rice and pasta) and foods that have added sugar.
This is where you’ll have to pay attention, as a lot of store bought goods have refined sugar added into them to preserve the freshness of the item, or to enhance the taste.
This is done by simply reading the labels before you put an item into your cart; easy solution!
Here are a few ideas if you’re stuck in a recipe rut.
1. Healthy Roasted Chicken and Veggies
Get your lean protein, starchy foods and fresh veggies in for the day with one meal, and a colorful one at that!
Get the recipe here.
2. Healthy Vegetarian Meal Prep
This recipe includes all three meals per fay, as well as two snacks. Better yet, they’re all vegetarian-friendly, and equally as delicious!
Get the recipes here.
3. Mushroom and Shrimp Zoodles
The best part of this recipe is the zoodles, which is spiralized zucchini. If you don’t have a Spiralizer, once again, now’s a great time to invest.
Better yet, you can get one on Amazon for less than 25 dollars! Best kitchen investment of 2017.
Get the recipe here.