Meal Prepping – Healthy Eating On A Busy Schedule
What is meal prepping?
Meal "prepping" is the planning and preparation of portioned meals. Some people only prep their lunches for the week but many prep all of their breakfasts, lunches and dinners in advance to save time and, in some cases, money during the week. Not only can meal prepping save you time, it also helps you avoid unhealthy fast food and impulsive snacking at the vending machine. It also gives you the freedom and ability to make meals that suit your taste, while giving you the good nutrition you need to support your fitness goals in the gym.
Step 1 | Plan
Pick one day during the week for your “Meal Prep Planning Day.” Make a list of meals and recipes you want to make and the specifc foods and quantities you will need to make them.
TIP: Using a Pinterest board is a great way to locate and store future recipes.
TIP: Using a Pinterest board is a great way to locate and store future recipes.
Step 2 | Shop
Now head to your local grocery store and get your supplies. Don’t forget that you'll need portioned containers for your prepped meals, which can be found in store or online.
TIP: Purchase versatile foods (e.g., chicken) that can be used in multiple ways, such as in a salad, sandwich or platter.
TIP: Purchase versatile foods (e.g., chicken) that can be used in multiple ways, such as in a salad, sandwich or platter.
Step 3 | Prep
Make your meal prepping fun. Set aside a few hours, put on some music and enjoy slicing and cooking. If you're pressed for time, however, many grocery stores sell fresh pre-cut vegetables and pre-cooked chicken strips. If you do prepare your own (recommended), choose low-fat cooking methods, like grilling or baking. Avoid frying!
TIP: Marinades and seasoning rubs can add flavor without adding unwanted calories or fat.
TIP: Marinades and seasoning rubs can add flavor without adding unwanted calories or fat.
Step 4 | Portion
After all your ingredients are sliced and cooked, portion them into plastic, sectioned containers. As a general rule, the ingredients of each meal should break down into these percentages: veggies 50%, proteins 30%, carbohydrates 20%.
TIP: Use separate, smaller containers with lids for dressings or side sauces to keep salads from getting soggy.
TIP: Use separate, smaller containers with lids for dressings or side sauces to keep salads from getting soggy.
Step 5 | Enjoy!
Now relax and enjoy your healthy meals all week long. With meal prepping in your routine, you no longer have to worry about getting nutritional meals throughout the busy work week. You'll not only feel better at work, you also benefit in the gym because you'll have the fuel your body needs.
TIP: If you prefer variety to your meals during the week, simply create two variations that you can alternate. For example: chicken & broccoli over quinoa for half the week's meals and chicken & tomatoes over romaine lettuce for the other half.
TIP: If you prefer variety to your meals during the week, simply create two variations that you can alternate. For example: chicken & broccoli over quinoa for half the week's meals and chicken & tomatoes over romaine lettuce for the other half.
How Much Protein?
A 160-pound man should consume 160 grams of protein a day. That's the amount in an 8-ounce chicken breast. Our Personal Fitness Trainers can help you learn more about healthy foods that will enhance your fitness goals. Join Today!