We need to have a serious conversation – about meal prep.
Nothing will set you on the road to success better than a fridge stocked with healthy food ready to go.
Some people go all out and package their meals individually. If you’re counting macros, this is the way to go. Do all of the math at once rather than weighing things every day. I’m not counting macros, so I prefer to make batches of things, then assemble my meals each night. I’ll make a couple of proteins, a couple of veggies, sweet potatoes, bake some bacon, and boil some eggs. This week, I also made some chia seed pudding.
No matter which method you choose – package meals or batch cooking – there are a few things to know as you get started.
Invest in containers that are dishwasher safe and stackable.
You’re going to use a lot of them. Stackable containers keep you from being buried in a plastic-ware avalanche when you open your cabinets. That’s pretty high on my priority list in my tiny apartment kitchen. Dishwasher safe seems pretty self explanatory, but in case it’s not, just remember that at some point, you’re going to forget something in the back of the fridge (or gym bag, or backpack) and find it when you’re trying to figure out where all of your containers went in the middle of a meal prep session. A trip through the dishwasher will be much more appealing than hand washing.
You’re going to make too much.
This will get better over time. It will get getter faster if you have time to cook once in the middle of the week. I don’t. I try to make a judgment call on Tuesday about how much I overestimated and toss a couple of meals in the freezer. These I will divide into individual meals – it’s great for the weeks that I don’t get to prep.
Snacks are crucial. Don’t neglect planning them.
Balanced snacks can make or break your day. When I don’t have them, I’m much more likely to make less healthy choices for my snacks or at my next meal. I’m also more likely to be too hungry going into my evening workout and not be able to train at the level I want as a result. Plan some protein and healthy fats. You can also toss in some carbs if you want, but I find a mix of protein and fat works best for me.
Rotisserie chicken is a wonder of the modern world.
Let’s face it: meal prep is a big time commitment. There are going to be times that it’s just too much. Or, you make an effort to not over-prep and run out of protein in the middle of the week. Or, you just like rotisserie chicken. In those times, you could do a lot worse than a fresh rotisserie chicken, especially if you have a Whole Foods or Fresh Market close to you. Yes, you’ll pay a little more to have it cooked, but I find the convenience well worth the price. I didn’t anticipate these being so helpful, but they are. Go for the ones that are just olive oil, salt, and pepper to avoid added sugars or MSG.
Whoever said that diet is 80% of the weight loss equation was right. Proper nutrition can heal your metabolism, fuel your workouts, and contribute to your overall health. Planning your meals will set you up for nutrition success. What’s your favorite meal prep tip? Leave yours in the comments section below!