As we determined last week in the article So why should you plan your meals? your body composition results (weight loss and fat loss) comes 80% from your diet and nutrition.
That old saying ‘failing to prepare is preparing to fail’, is so true, particularly when applied nutrition. Therefore having those meals planned ahead of time seems to be the key to staying on track with your nutrition.
So would you like to take the next step and meal prep your food for even more convenience and compliance?
Here are my favourite tips for fast and efficient meal prepping!
PLAN: Plan plan plan!
My first tip is to write out your plan! (Click here to download my weekly meal planner!). from your plan, create a shopping list.
TIME: Split your food prep to keep it manageable.
Keep in mind that fresh fruit and vegetables will probably only be at their best for 3-4 days. That is why I like to split my food prep into two food preps per week. One on a Sunday, then another on Wednesday or Thursday. This also makes the food prepping a bit more manageable and less time consuming! I also like everything fresh.
PREP: You don’t have to cook every meal on your meal prep day!
Sometimes prepping doesn’t have to involve cooking a whole meal and eating out of a container for the whole week. Prepping can mean pre-cutting your veggies or other ingredients ready to cook. Having snacks divided and ready to grab and go. Making a batch of snacks, like protein balls or banana loaf, so that you have food readily available. Remember if you do decide to freeze foods, think about how they taste when they are then reheated. Things like soups, bakes and casseroles work well to freeze and reheat, but stir-fry’s do end up soggy, and egg doesn’t take to freezing too well either.
Its easy and quick to cook a meal when everything is ready to go.
INVEST: Invest in some good containers and invest your time.
Spend an hour or so of your time a few times a week to give yourself and your family the best nutrition available to you, invest in your health and vitality, invest in less stress.
Good containers that fit in your fridge also make life less frustrating! Haha :)
What my prep looks like…
I will prep for about three days.
Meal 1: Eggs and stir fry veggies. I cut up all of my veggies and put it into a small container ready to cook. Eggs are easy to cook, I will either scramble or fry my eggs and then stir fry my veggies and its made in a few minutes. If I have trained I may have a slice of toast with this meal.
Meal 2: Fruit and yoghurt. I cut up and potion my fruit and then just add to a few tbsp. of yoghurt and a sprinkle of nuts and seeds when I am ready to eat it.
Meal 3: Tofu and stir fry veggies. I have my tofu cut up, and I usually will use frozen stir fry veggies for convenience. And I will make 1 stir fry for three servings and place the other two servings into containers in the fridge ready to heat up.
Meal 4: Smoothie. I blend together berries, spinach, chia seeds, avocado, protein powder, nuts, and almond milk or water and a date or two. I will then take this to have at work.
Meal 5: Veggie sticks and hummus. Veggies are all cut up and divided into sandwich bags, and dip divided, ready to grab and go out of the fridge. I also have this at work.
Meal 6: When I get home about 8:30pm I will have some tea before bed, and sometimes a tsp of coconut butter or a square or two of dark chocolate.
And that is my base. If I am hungry throughout the day I will eat another meal, and I add some unprocessed carbs such as a banana or sweet potato to a meal if I have trained.
For any recipe ideas, I have a few in my blog and also some recipe ebooks to purchase.