Meal prepping is one of the best habits I could’ve picked up. It’s so easy, it’s cheaper for me, I have no reason to eat out, it’s easier to weigh and count calories, and it’s healthier.
Meal prepping may not be for everyone, but if you’re interested in starting, here is how I do it and some advice I have.
1. Start small.
I do 3 days at a time. 6 meals, that’s it. I don’t meal prep breakfast, even though you can. I like to do 3 days at a time so the food stays it’s freshest and I won’t get bored of eating the exact same meals 7 days a week. This way if you’re starting out, you don’t waste food and you can get a good feel for if meal prepping is for you.
2. Don’t go cold turkey.
If you’re doing meal prepping for weight loss reasons like myself, it is more likely that you’re trying to make eating healthier a lifestyle and not just a fad to lose some pounds. Don’t immediately cut out all things that you think are bad for you, unless you have reason not to (ie excess sugar, vegan..etc). Everything is ok in moderation.
3. Weigh out everything.
Invest in a food scale. It is life changing. This way you will get the most accurate serving sizes and be able to track how much food and how many calories you are actually putting into your body. Also, all of your meals will be equal and perfectly balanced.
4. Do your research.
Look up recipes. Know what foods you like and don’t like. What would you not mind eating every day? Know how many servings of vegetables and fruits as well as proteins and health fats you need to eat in a day. Counting calories? Make sure you know your caloric goal for every day and allow yourself room to snack and eat a good breakfast every day. Knowing what you need to put into your body and enjoy while doing it will make your meal prep so much more enjoyable.
5. Don’t be afraid to spice things up.
While meal prepping and counting calories, every calorie you put into your body is a calorie that counts. Using spice rubs, hot sauce, and other low calorie additives will help keep things interesting and tasty.
6. Make a routine.
I meal prep every Sunday and Wednesday because that is when I have ample time to cook and weigh everything. Know your routine and know how long everything will take so you have no excuse not to do it.
7. Make a list and stick to it.
Once you’ve found your recipes and planned out each meal, make a list of all of the ingredients, how much you need of each, and stick to it. This will cut down your grocery bill. It also makes your trips shorter and more efficient.
8. Enjoy it.
Meal prepping will suck if you look at is as a chore. You need to remember why you’re doing this and how much time it will save you in the coming week. Stick to it if it’s for you, it’s so worth it.
My meal prep plan
Lunch Ingredients: ground turkey (93% lean), spinach, sweet onion, brown rice.
I brown 3oz of ground turkey in a pan then use the same pan to sauté the spinach (100g) and onions(50g). I cook 1/2 cup of brown rice. I then put all of that into a container. That’s it! The day I eat it I just heat it up then add 2tbsp guacamole or hummus for more flavor.
Dinner ingredients: chicken breast, broccoli, cauliflower, Brussels sprouts.
I put all of my chicken breast, seasoned, on a sheet pan and bake it until done. I then cut and weigh it to 3 Oz. I put the broccoli, cauliflower, and Brussels on the same sheet pan, cover in olive oil, salt and pepper and bake until done. Then I weigh out 100g of each per serving. Add it all to the same container. Done!