How To Make Meal Prep Work For You 

I hear ya. You want to eat healthy, order in less, not dine out as much, but cooking is the last thing you want to do after a long day at work. We’ve all been there, so I recorded today’s podcast to give you the tools to jump start and stick to a new meal preppin’ way of life. 

FIRST OF ALL, WHAT IS MEAL PREP?

You choose one day to prepare whole meals for the coming week. Benefits include saving time, eating well throughout the week, and if you’re not a fan of cooking it’s just one day in the kitchen!  

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THE STEPS TO BEGIN 

I’m breaking down the 7 steps to start so you won’t feel overwhelmed. You can begin next week feeling prepared and confident that you *can* do this and enjoy a successful meal prepping experience. There’s always the podcast option to listen to if you’ve got to run or if you spend most of your time on the move!

1. START SMALL

Start with one meal, breakfast or lunch. Don’t overwhelm yourself with 5 meals to prepare at one time. If you’re feeling motivated, plan for lunch and a snack. 

  • 2. DIVIDE & CONQUER
  • Divide your meals into carbs, protein, veggies, and healthy fats.
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    3. PREPARE THE INGREDIENTS

  • Prepare a list of all the ingredients you need and get them from the grocery store. If you can get groceries delivered to your house, do THAT. It saves time, energy, and money usually spent on things you don’t actually need.
  • My tip for the veggies is get pre-cut ones from the market. If you can buy those, it will make a world of difference, especially since they’re quite affordable and super time saving. These are key points to making meal prep easy and efficient. It’ll also keep you committed to prepping once you realise there are effective hacks to save you time. 
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    4. HAVE THE BASIC STAPLES

    Always have the basic staples ready at home: whole grain rice, quinoa, corn, tomato sauce, olive oil, and SPICES! My favorite spices are cayenne chilli, paprika, garlic powder, cumin, black pepper, oregano, and basil.

    a. I always have my protein pre-portioned by the butcher into 500 g packs. This makes it very easy for me to defrost and get cooking. Raw meats can stay in the freezer for a year without getting ruined if they’re stored properly. 

    b. I also like to tell the butcher to slice what I buy ahead of time so I don’t have to deal with cutting up groceries.

    c. Keep frozen garlic on hand, it’s epic!

    5. BATCH COOKING

    a. Carbs can be prepared in large batches, so items like quinoa, rice, sweet potato, whole grain pasta, and cauliflower rice can all be prepared at the same time and split over 5 days.

    b. Make protein portions for 2-3 days only. This will keep the batch fresh without the meat, chicken, or fish becoming too hard. After 3 days, you can do a quick 20 minute meal prep with a different kind of protein. Let’s say you started with chicken, after a couple of days, consider making a steak to go with your prepared carb. That way, you won’t get bored of eating the same food.

    c. Salads! There are tons of unique and different salad recipes out there if you’re bored of the same basic one.

    d. Think of using the same protein or carb in a different way. You can also use the same carb for 2 different meals. For example, pasta can be eaten with minced meat and red sauce for lunch and transformed into a pasta tuna salad for dinner.

    6. SPLURGE ON CONTAINERS

    Portion your meals into epic containers and into the quantities you’re meant to be eating. If you’re on a weight loss or a goal-oriented plan, then it’s useful to measure ahead of time so you can just dig in during meal times. 

    7. DON’T STORE FOR TOO LONG

    You can store the cooked food in the fridge for 3-5 days without them getting ruined or poisoning yourself.

    GOOD LUCK! 

    Share this episode with newlyweds, people who just moved out on their own, or anyone who is tired of eating out when they could be having all the home cooked food they could want!

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