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Meal Prep Tips



The amount of prep you do, depends on how much time you have to dedicate to prepping and your personal preferences. You can prep and plan for just dinners, lunch and dinner, or even all three meals of the day and snacks too! The more you prep the easy your week will be, it will save you time in the kitchen and help keep you on track with healthy eating! What is meal prepping?

Meal prepping is planning and prepping your meals in advance for the week. This means cooking items in bulk and eating leftovers!

So here are few top tips:

1. Invest in quality containers, ones with compartments are always fun! I tend to mix all my foos up - but you do want ones that stack nicely. Look for BPA free, microwave and dishwasher safe.

2. Split up your prep between 2 days.

  • Day 1: Write out your meal plan, clean out fridge, and the grocery store run. Before putting away your produce, wash, peel and chop all the veggies and fruit. Store in clear containers in the fridge.

  • Day 2: Cook your breakfasts, lunches, and dinners if so inclined and separate meals and snacks into containers.

3. Use up all of last week veggies in an egg casserole or egg muffins for this coming week. Pinterest and the internet literally has hundreds of recipes for this, just swap out the veggies in the recipe with whatever you have at home.

4. Eat the same breakfasts and snacks all week long. Just change up lunch and dinner. This will save you prep time and money.

5. Buy fruit and vegetables that you don't have to prepare: apples, bananas, grapes, oranges, organic baby carrots, snap peas are all great options.

6. Use pre-portioned items to not only save time, but to accurately measure how much you're eating: 100 calories guac packets, hummus packets, or raw nut packs.

7. Invest in SHAKEOLOGY as shake/ or meal replacement that you can drink every day as one of your meals. This makes breakfast and/or post-workout meals so convenient.

8. Buy the pre-made salad mixes that come with all the lettuce and veggies cut up, my grocery store often has them buy one get one FREE which also saves on the spending.

9. Prepare one carb source in bulk. I like to bake sweet potatoes or make a large batch of brown rice. Having them on hand makes it easy to toss then in soups, casseroles, skillet dishes, or paired with any protein source.

10. Plan on grilling Sunday night for dinner. You can buy extra meat to grill to use for the week: marinated chicken breasts or pork chops, steak, turkey burgers, etc. make easy work-day lunches.

Plan your meals for the week out using the following guideline: - Protein + Starch + Vegetable (and be making sure to get your healthy fats in!) - Protein options that I recommend: I have put a * next to my favorites! - Chicken Breasts* Boneless, Skinless - Low sodium deli turkey or chicken (nitrate free if possible) - Ground Beef – 85% lean or higher - Ground Turkey* – 93% lean or higher* - Fish – Salmon, Tilapia, Shrimp - Eggs *(hard boil a bunch for the week!) - Vegetable options: leafy greens are your best bet here! I have put a * next to my favorites! - Spinach - Green Beans* - Mushrooms* - Asparagus* - Brocoli * - Cucumber* - Red, Yellow, Orange Peppers - Zucchini* - Kale - Bok Choy - Spaghetti Squash* (unsure if this is even considered a vegetable) - Carrots* - Tomatoes* - Sugar Snap Peas Remember, do what works best for you though, if cooking everything at once on Sunday is too much because that's your day of rest, pick two days to meal prep then, even the smallest amount of prep can help!

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