Meal Prep Tips and Tricks

October 24, 2016

Meal Prep Tips and Tricks

Meal prepping - A day where you can hit up the grocery store to prepare yourself for the rest of the week. Meal prepping is key when it comes to sticking with a schedule as it minimizes your chances of eating unhealthy for lunch or dinner. We all know how difficult it can be, but below I have given you four solid tips on how to help the dawning task of meal prepping seem a little simpler:

  1. Pick Your Prep Day
  • Sundayis one of the most popular prep day within the fitness community. It doesn’t interfere with your Friday and Saturday plans, but it’s close enough to the start of the week to prevent having funky-smelling foods by Thursday.
  • However, depending on how many meals you’re making, doing all the prep on a single day can add up to quite a bit of food and time.
  • This is why I prefer to split meal prep into two days: Sundayand Wednesday. Prepping on these two days helps keep food fresh and ensures that I don’t have to prep too much in one day.
  1. Know Your Macro Numbers
  • Meal-prepping can only work if you know what you need to eat, and how you want to spread out your caloric intake throughout the day.
  1. Stick With Staple Foods
  • I am a huge advocate for including a variety within meals during the week. With that being said, spending time making gourmet foods in bulk will keep you in the kitchen for much longer than anticipated.
  • Although they may seem bland or repetitive, stick to these foods for weekly prepping to make your life easier:
  • Protein: Chicken breast, lean ground beef, pork tenderloin, flank steak, lean lunch meat (turkey breast, ham, or roast beef) and low-fat beef jerky
  • Carbohydrates: Oats, quinoa, couscous, brown rice, wild rice, whole-grain tortillas and bread
  • Healthy fats: Almonds, walnuts, pecans, pistachios, pumpkin seeds, peanut butter, almond butter, olive oil and coconut oil
  1. Go Grocery Shopping
  • Once you know your numbers, hit the grocery store to make sure to have everything in order to meet them. Typically, I take a trip to the store twice a week.
  • Pro tip: Buy meat and frozen vegetables to throw in the freezer. Plan ahead and take it out with enough time for it to be defrosted to prep. This will save you a trip or two to the store.

These four simple steps will help you tackle the task of meal prepping!!

WRITTEN BY: ANTONIO SCOTTO DI CLEMENTE