It’s Sunday evening and tomorrow is a fresh, NEW week!
Sunday’s are when we rest and recover but also when we get organized for the week. That includes going to the grocery store, stocking up on our essentials for the week, and prepping some food to make our meals quick and simple to put together during the week. I know some people freak out at the word “meal prep” and they think of spending hours in the kitchen each week cooking food and putting it in littler tubber-ware containers. If that was your thought when you read the title, “The No Fail Meal Prep,” let me open your eyes and show you how simple it really can be!
Step One: Pick a day of the week you have time to dedicate to a grocery store shop and prep
Step Two: Make a list: Write down sources of protein you like (for us currently its chicken breast and lean ground beef, eggs/egg whites), write down some veggies/fruit, sources of starches such as potatoes, sweet potatoes, rice, bread, tortillas, freezer waffles, oats etc. And also write down some fat sources such as avocados, nuts, eggs, cheese, nut butters etc. Don’t forget your favorite treats, for me it’s Angies Boom Chicka Pop popcorn and Halo Top protein ice cream. It’s all about balance and moderation, so make sure you include those things you really like so you will ENJOY this. 😉
Step Three: After figuring how much you need of each, go to the store and get all of your essentials.
Step Four: After coming home and unloading all your groceries, here’s the fun part. Our first thing we prep is…you guess it, PROTEIN. Meat always takes the longest to cook so we always cook ours ahead of time in BULK.
- Trim/Marinate your chicken and either bake it in the oven, grill it outside, or sauté in pan.
- Whether you purchased some lean ground beef or lean ground turkey, the easiest way to prepare it is in the skillet.
- You can even take some of the eggs you bought and hard boil some of them
- Once your protein sources are cooked, pack them up in big freezer bags or large tubberware containers.
Step Five: This can be done while your meat is cooking.
- Take cucumbers, carrots, bell peppers and slice them all up and place in ziplock bags. These will come in handy for snacks during the week paired with hummus or guacamole. YUM.
- Wash and slice up sweet potatoes (or regular potatoes), brussels sprouts, mushrooms, bell peppers, and or ANY other veggies you love, drizzle with olive oil, sprinkle with cracked pepper & sea salt and place on a pan covered with foil. Roast in oven at 400 for about 25-30 minutes. Let cool and then pick up the foil and cover the veggies, place in fridge and enjoy the next day. NOTE: You can also just pre slice these and then roast them when you get home, then you can have them fresh and hot out of the oven with your meat, that will already have been prepped 😉 See how simple?!!
- Slice up any fruit you want, place in ziplock bags and put in fridge
- Make overnight oats for your breakfast in the morning, here’s a good recipe HERE Ps. I would only use 1 tbsp of peanut butter or use PB2 to cut back on the fat
- Use a rice cooker or your stovetop and make a batch of rice or quinoa
Step Six: Now that the items that take the longest to cook are prepped and stocked in your fridge, you are set up for a successful week. You really don’t have to prep everything, it all just depends on your schedule. However, I firmly believe that if you do have the items that take the longest and most effort to prepare already prepped, you will be more likely to skip the drive through or the take out on the way home and even be less likely to go out to lunch every day.
Eating from home and cooking your own meals not only saves A LOT of money, but it’s much easier to reach your goals when you are in control of the way your food is prepared and what you are putting into your body. Austin and I do portion out our meals by using a food scale/measuring cups/etc. so that we can track what we consume during the days and adjust our nutrition to help us reach our health and fitness goals.
If you have ANY questions about meal prepping/planning or just nutrition in general, EMAIL US. When we work with clients, we find out all about them before designing them a nutrition plan. Why? Because everyone is different. Everyone’s goals are different, their lifestyles are different, and their needs are different. Don’t adopt a cookie cutter 1200 calorie nutrition plan. Find out what YOUR body needs. It’s one of the best things you can do for your health, well being, and overall satisfaction.
Have a STRONG week everyone!
Photos by Megan Weaver