Getting tired of take out every single day? Want to eat healthy home cooked meals but you just don’t have the time to slave away in the kitchen? Completely understandable, with a very easy fix: Meal Prep!
I completely get it, you’re so busy juggling work, fitness, and personal commitments that it can be overwhelming. As a result, nutrition often takes a backseat (what with all the options to order in), but it doesn’t have to.
Meal prepping is the perfect solution for staying on top of your fitness goals while also saving you time and energy. Whether you’re new to meal prepping or a seasoned planner looking for fresh ideas, this guide is here to make it simpler, practical, and more enjoyable.
Why Meal Prep is Key to Fitness Success
Meal prepping isn’t just about saving time; it’s a powerful tool for maintaining consistency in your diet. If you want to get healthy then good nutrition is just as important for building muscle, boosting energy, and achieving your fitness goals. Here’s why:
- Control Over Nutrition: Preparing your meals in advance allows you to objectively control portion sizes and nutrient intake, without hunger clouding your mind. Above all, it ultimately helps you stay aligned with your goals.
- Reduce Stress: Have you ever spent so much time overthinking and stressing about what you want, if you have the proper ingredients, how long will it take to make? And in the end, you just end up going with the quickest, often unhealthy, option. I know I have. But that’s the beauty of meal prepping – no more last-minute decisions about what to eat or resorting to unhealthy options.
- Save Money: When you plan your meals, you know beforehand what you need and how much of it you need. That’s when the buying in bulk option reveals itself and reduces your grocery expenses. I guess Costco is now your best friend.
Misconceptions about Meal Prepping
“I Don’t Have Time”
Meal prepping doesn’t have to be a marathon. It won’t take up the better part of your day like social media tells you. Basically, the key is to start small and as you get comfortable, expand your efforts.
It can be something as simple as just prepping the basic ingredients, get a rotisserie chicken and shred it at home, double the recipe your cooking so you have enough for tomorrow, have some frozen vegetables in the freezer or even cut up some fresh veggies and store them in airtight containers in the fridge.
Trust me, it won’t take a lot of time.
“I Get Bored Eating the Same Meals”
Well good news, because that’s not what meal prepping is. To be honest, the key to meal prepping is realizing that variety is key. Get a bunch of different recipes from the internet, use social media or ask your friends and family for their favorite quick and easy meals. There are a lot more doors open to you then you realize.
Now that you have lots of recipes, make them. Rotate between recipes each week and use different seasonings or sauces to switch things up. Doctor them up according to your preferences and note down the things that work for you, don’t be afraid to experiment.
“I Don’t Know Where to Start”
Recipe overload? I got you, been there and done that. Here’s a quick fix. Start with the basic recipes of things you already love (like pasta – who doesn’t love pasta) and build from there. Try different sauce recipes and focus on mastering a few go-to meals before trying more complex dishes.
By the time you’ve done that, you’ll be a lot more confident and open to trying new things in the kitchen.
Step 1: Set Your Fitness Goals
Before you dive straight to the deep end of meal prep, first, you need to identify your fitness objectives. This step is very important because different goals mean meal prepping different foods.
Why are you doing this? Are you aiming to build muscle, lose weight, or improve energy and performance? Understanding your goals will guide your food choices and portion sizes.
Muscle Building
- Prioritize protein sources like chicken, eggs, tofu, legumes and Greek yogurt.
- Incorporate calorie-dense options like nuts and avocados.
Weight Loss
- Include fiber-rich vegetables and low-calorie, nutrient-dense foods like leafy greens to keep you full longer.
- Opt for portion-controlled containers to manage calorie intake.
Endurance Training
- Focus on complex carbohydrates like brown rice, sweet potatoes, and whole grains.
- Include snacks like energy bars or fruit for pre- and post-workout fueling.
Step 2: Plan Your Menu
Keep It Simple
Start with a few easy-to-prepare recipes to avoid feeling overwhelmed. Aim for balanced meals containing:
- Proteins: Chicken, fish, eggs, tofu, or beans.
- Carbs: Brown rice, quinoa, sweet potatoes, or whole-grain pasta.
- Fats: Avocados, nuts, seeds, or olive oil.
- Vegetables: Spinach, broccoli, bell peppers, and other colorful options.
A part of this is needing to understand the balance of proteins, carbs, and fats you need. You could use a fitness app for this, or for a more personalized plan a registered dietitian can help instead.
Batch Cooking Basics
Batch cooking is the cornerstone of meal prepping, make enough food so that it’ll last you a while but still remain fresh. Choose versatile recipes from your treasure trove of recipes that can be made in large quantities, like:
- Grilled chicken breasts
- Steamed vegetables
- Whole grains like quinoa or brown rice
Basically, it should be something that can be made with a variety of different flavors. Once prepped, mix and match these ingredients throughout the week to create a variety of flavors that you won’t get tired of.
Step 3: Gear Up
Must-Have Tools for Meal Prep Success
Having the right tools makes the process smoother. Consider investing in:
- Reusable Containers: Opt for BPA-free, microwave-safe containers in various sizes.
- A Slow Cooker or Instant Pot: Great for hands-off cooking. You can just put everything you need in there and do something else while it cooks. Honestly, perfect for broths.
- Mason Jars: Perfect for salads or overnight oats.
Optional: You can even get a Food Scale if you want to go all in but in my opinion, it’s not necessary either. A food scale is ideal for portion control, but I feel like it’s only really helpful if you’re tracking calories or macros.
Step 4: Get Cooking
Easy Recipes for Beginners
Here are some beginner-friendly meal prep ideas to try:
Protein-Packed Chicken Bowls
- Ingredients: Grilled chicken, quinoa, roasted broccoli, and hummus.
- Prep: Grill chicken and roast broccoli while the quinoa cooks. Divide into containers for a ready-to-go lunch.
Mason Jar Salads
- Ingredients: Leafy greens, cherry tomatoes, cucumbers, grilled chicken, and your favorite dressing.
- Prep: Layer the ingredients in a jar, with the dressing at the bottom to keep the greens fresh.
Overnight Oats
- Ingredients: Oats, almond milk, chia seeds, and fresh fruit.
- Prep: Mix ingredients in a jar and refrigerate overnight for an easy breakfast.
Smoothies
- Ingredients: Assortment of fresh fruits or vegetables like kale or spinach, and milk.
- Prep: Mix ingredients in a jar, refrigerate to keep them fresh, shake in the mornings for an easy breakfast.
Tips for Time-Efficient Meal Prep
- Dedicate One Day: Choose a day to cook and portion meals for the week. Sundays are popular for prepping. And don’t worry, it won’t take the entire day. Don’t get me wrong, it will take some time, but you can still get other things done as well.
- Cook Smart: Use appliances like slow cookers or pressure cookers to prepare multiple dishes simultaneously. This is especially good for when you need to meal prep broths.
- Multi-task: Roast vegetables while boiling grains and grilling proteins. See which one takes longer, and start that first so you can get all the little things done in between.
- Freeze for Later: Meals can be frozen in individual portions for busy weeks. Make some wraps, or burritos and have them wrapped and ready in the freezer. Cook when you have the time, or pull one of these out when you don’t.
Staying Inspired
This is one of the reasons that people tend to either stay away from the start or just give up after some time. It’s because meal prep can feel repetitive, but it doesn’t have to. You just need the right approach and to take advantage of certain things. Here’s how to keep it exciting:
- Try New Recipes Weekly: Experiment with different cuisines like Asian stir-fries or Mediterranean wraps. Start with something you like and change little things about it, if you don’t like it then you don’t have to make it again.
- Add Fresh Herbs and Spices: This is an excellent way to enhance the flavors of a dish without adding any extra calories.
- Swap Ingredients: Just because the recipe uses a certain ingredient doesn’t mean that you have to. Don’t be afraid to replace that bacon, beef, or chicken with tofu or quinoa with farro for variety.
- Incorporate Seasonal Produce: Use fresh fruits and vegetables that are in season. It’s a great way to both alter the taste while enjoying a break from the regular things.
The Meal Prep Mindset
Meal prepping isn’t just about food—it’s a mindset. It’s a commitment to nourishing your body and supporting your fitness journey. Like any habit, it takes time to build, but the benefits are well worth the effort.
Here’s how to stay motivated:
- Celebrate Small Wins: Completing one week of meal prep is a step toward a healthier lifestyle.
- Remember Your Why: Whether it’s to feel stronger, lose weight, or save time, keep your goals in mind.
- Find Support: Share your journey with friends or join a meal prep community for inspiration.
Meal prep is a game-changer for anyone striving to achieve their fitness goals. By dedicating a few hours each week, you’ll save time, reduce stress, and fuel your body with nutritious, delicious meals.
Start small, stay consistent, and don’t be afraid to experiment—you’ve got this!
