Meal Planning and Prep: A Beginners Guide to Prepping Meals like a Pro

Nutrition
September 22, 2016

What do fitness pros and mothers have in common? ‘Meal Planning and Prep’ that’s what!

Check out any fitness pro/athletes social media profile or any ‘mommy blog’ and you’ll see that meal planning and preparation is high up on their priority.  They know exactly what they are going to eat and when.  

However, meal prepping and planning will be for completely different for mothers and fit pros because their goals and circumstances differ slightly differ.

This extensive and constantly updated blog post will outline the benefits, the process and provide you with tips and tricks. Hopefully, it will inspire you to make a change and start doing it.

First up we’ll talk about meal planning then we’ll move onto meal prep.

Benefits of Meal Planning

It’s Healthier

This is somewhat misleading because, let’s face it, if you add pot noodles and chips to your menu plan, then it definitely will not be healthier.  But, we’re assuming here that you want to learn about menu planning because you want to be healthier and lose weight.  

It’s healthier because you’re making the conscious decision to cook all meals from scratch using freshly bought ingredients. In fact, the mere act of writing your menu down will make you more aware of your food choices which should lead to a healthier diet.

Saves Money and Reduces waste

Some families are forced into meal planning because they are on a tight budget.  Considering the importance of good nutrition to our health and performances you’d think healthy food would be the cheapest.  Unfortunately, this is not the case!

Meal planning can save you money because you only buy the ingredients you need for the meals you’d like to cook, reducing unnecessary waste.  No more aimless shopping and throwing spinach away because you didn’t get around to using it.

Helps you to achieve your goals

There’s nothing worse when you’re trying to eat well than coming home from work and realizing that there is nothing healthy in the house to eat.  What do you do in this situation? If you’re anything like I used to be, your diet goes out of the window, and you reach for the stodge, much to your partner’s delight. My partner jumps for joy when I go on a binge. Not because she’s not supportive. She is! It’s that she hates the fact that we can’t keep any ‘goodies’ in the house when I’m eating well because I’m uncontrollable around it. 

Healthy meal planning allows you to know exactly what you should be eating and when you should be eating it. It also allows you to be able to prepare your meals in advance. This helps to maintain consistency and ensures that your caloric intake is under control.

Reduces Unnecessary Stress

Let’s face it, we are all pushed for time in one way or another.  Is there any need to spend hours, every day thinking about what you want to eat in the evening, then having to rush home, perhaps call in a convenience store, cook up a meal, do the washing up and then finally chill?

Whether it’s you or your wife doing the cooking, make it as easy as possible for yourselves and enjoy more time together when you get home from work by planning beforehand.

The Case Against Meal Planning

In life, nothing is straight forward. Everything has a trade off. This section will briefly explore the case against meal planning. There’s only two that I can think of…

Time

You what? You want a great body but you can’t sacrifice a little time to cook and eat some healthy meals? To be honest, that’s a fair point and you are just like the vast majority of folks.  It is a little time-consuming setting time aside for meal planning, doing a weekly shop and cooking fresh every day.

If this is what is stopping you from meal planning then you really should assess your goals. Ask yourself if what you want to achieve is really achievable if you are not willing to sacrifice a little time.

Partner Eats Different Food To You

You eat low carb but your wife/girlfriend eats anything she wants. You want to try different foods but she won’t.

Planning will be an absolute nightmare!!  I actually get this at home with my wife. If this is what is holding you back there needs to be an honest conversation with you family to see if you can find some kind of compromise. I’ll explain how I get around this later in the blog post.

4 Step Meal Planning Process

 

4 Step Meal Planning Pricess

What do you want your diet to look like?

Before you go off and plan your meals it’s important to know what your diet is going to look like. What type of diet do you want to go with? Low Carb, High Fat? High Carb, Low Protein? Vegetarian?

Given that you’re on this website I’ll assume that your goal is fat loss/weight loss? If so, one thing is for certain, you’ll need to eat fewer calories than you burn off.

1, Know your Budget

 

Knowing Your Budget

Good nutrition is essential to life and in an ideal world should not come into budget considerations. However, it is a sad fact of life that most of us will have to save where we can on our grocery shop. That’s not to say that having a meal planning budget should prevent you from eating healthily, though.  In fact, quite the opposite is true.  Meal planning on a budget can actually help you to come more resourceful with ingredients. How?

Start to think more logically about the recipes that you’re going to consume.  For example, if you know that you’re going to have some Italian recipes on your menu plan, find other recipes that will include, in part, the same ingredients that you already need.  If you do happen to have leftovers, try and make something from them. See it as an opportunity to test your culinary skills and experiment.

If you’re not entirely strapped for time, look at what offers are out there in the various supermarkets and plan your recipes based on the sale ingredients.  As I write this blog post from the UK there is a sale ongoing in Morrison’s and Asda on fresh vegetables. ASDA were selling bags of vegetables for 29p a bag!  You can also look for money off coupons online or in daily newspapers. A quick google of “Before you shop vouchers” should bring up websites offering deals where you live.

Do you actually know your weekly grocery shopping budget?

Many people don’t actually know how much they spend on food per month or even per week so it’s worth working it out. I’m no budget advisor but I did this by looked at receipts and card bills for the previous months and worked out how much I spent in grocery stores, convenience stores, takeaways, and restaurants.

Yes, you should include restaurants and takeaways. In my experience, people tend to eat out more when they are not sure what to eat at home.

Once you get a ballpark figure, ask yourself, will this amount provide me with enough food?  If it does, great! If not, add more money to it!  Quite often you’ll wince at this figure and start to see how much your actually spending in convenience stores buying unhealthy meals. You’ll probably be able to save on this figure.

Once you have the figure per month, ensure that you ring fence that amount as soon as you get paid. One useful but maybe extreme tip is to withdraw cash from the bank, keep it in separate weekly envelopes and only use that amount for food each week.   By doing this you will know how much you can afford to spend on food, and you get to Prioritise that cash for your weekly food menu.

2, Set Time Aside

Setting Time Aside

We’re almost at the meal planning stage but there’re a few things to do before we put pen to paper.  Before we do that, it’s imperative that you schedule time in your weekly calendar. I suggest that you pick a day where you have two hours free each week and make it a rock solid, no questions asked, no getting out of commitment.

It’s essential that you do this to create a positive habit because life can get in the way and will ruin your best meal planning intentions.

In this time you’ll do a number of things from looking at your weekly schedule, checking to see what you’ve already got in your cupboards, research some deals like I mentioned above and write your meal plan.  Let me expand on each of these.

 Take an honest look at your weekly routine

It can be quite tempting when starting menu planning to be optimistic about what you can cook.  You’ll likely start to look at some complicated recipes for each day of the week thinking that you can handle it.  But let’s face it, complex, time-consuming recipes are often delicious but they are not always feasible because like most of us don’t want to spend all your spare time in the kitchen.  This is why it’s important to check to see what plans you have over the week and plan your meals accordingly.  For example, perhaps you go to the gym on a Monday, Wednesday and Friday evening.  On these days you should organize, quick and easy to create meals. On the other days be more adventurous.  

So, in the time you have set aside for meal planning, take a quick look at your schedule for the next week and plan easy meals for the busier days and more complex meals for the other days.

Take an inventory of your cupboards.

Taking a quick look in your cupboards for what you already have is essential as you go forward with meal planning.  So many people, my mother included, go shopping on autopilot picking up items that are already in the cupboard at home. Crazy!  

Not only will you save money by taking a quick inventory of what you have, it is a good idea to try and pick meals where you can use those items.  Word of caution! You will find out of date things in cupboards, it’s inevitable!

Research Deals/ Collect Coupons

This has already been discussed above. If you are meal planning on a budget, you need to do this!

Recipe Hunting

If you’re used to cooking homemade food then you should have some core recipes that you can create without even looking at your recipe database. You do have a recipe database, don’t you?  If not, you need to get one because meal planning is a lot easier when you have a list of pre-approved recipes to go to. It speeds the cooking process up because you know what ingredient goes in the pan and at what time.

A recipe database is simple to make either on paper, separated by colored spacers and/or via MyfitnessPal.  I prefer a mixture of paper and Myfitnesspal. Paper because I like to flick through the recipes with my hands and Myfitnesspal because I can work out calorie and macronutrient content.

But what if you don’t cook or you haven’t got a list of recipes to fall back on?

If you can’t cook you really need to learn quickly otherwise those six pack abs will never reveal.  You haven’t got to be a chef, you just need to learn to use the oven and the stove and read a recipe.  What I suggest is to pick out 3-4 recipes that you think look tasty from the recipe book or online.  Read them, if you’re unsure on any methods, learn and master them before cooking them. These will be your core recipes for the next 2 weeks or until you know them like the back of your hand.

Start adding in new recipes once a week and add them to your database if you like them.

3, Meal Planning

Meal Planning Time

Meal planning isn’t an exact science, there are a lot of different ways that you can do it which is entirely down to personal opinion and circumstance.  For example, meal planning for a family will be different to meal planning for one.  Experiment and find a way that works for you.  Here are some considerations that might dictate how your meal plan might look.

How many meals a day?

Are you going to eat 3 large meals a day? 6 small meals a day? Or somewhere in between?  This is personal preference. Meal planning is a lot easier with fewer meals because it requires less variety. But if you do enjoy eating small and often, feel free.

How many mouths to feed?

As I mentioned earlier, family meal planning is different to menu planning for one.  When your planning meals for a family you’ll probably have fussy eaters to cater for, which isn’t easy.  If you do have to cater for fussy eaters, try and find a compromise, have them try new things or have them eat as closely to your menu plan as possible.  

As your planning on getting lean, it’s likely that you’ll want/need to eat different packed lunches and breakfasts to your wife or girlfriend.  If she is not willing to compromise and take the same things be prepared for the shopping spend to be to higher as they will need different groceries to you.  But this also has its benefits because for all your meals other than the main meal, which you’re likely to eat together, you’ll get to eat what you want to eat.

Theme days

It’s not just your mother that can have theme days. Chicken on a Monday, Sausage on Tuesday, Egg Wednesday etc., No, it’s actually a pretty good idea, the consistency of knowing what you’re having on given day will help to focus your recipe hunt.  This also helps to get some variety into your diet.

Living on chicken and broccoli is not hardcore and I do not condone it.

Plan for Extras

Cook more food than what you need so that you can either eat it for lunch the next day or freeze it for a later date. This saves time and the headache of cooking different meals for work.

Be flexible, if need be.

Life has a habit of throwing up unexpected events, which means that your weekly schedule changes.  You might even just not feel like having steak on a Thursday but want it on a Friday instead. If that’s the case, do it.

Plan the best you can but be open to change.  Having an open minded approach like this may help you to stay in control of things don’t always go your way.

Are there other considerations or problems that I have missed out that I could add to this list, please let me know in the comments below.

Write Your Meals Down in a Planner

Once you have established how many meals and what recipes you’re going to cook, write it down on some kind of planner. You can find samples by typing “meal planner” into Google.

Word of warning: You will be tempted to eat something different at every meal which is unadvisable. Think about it! That’s 25 different meals over a 5 day week if your consuming 5 meals a day.  I recommend consuming the same meals for breakfast and lunch, not every day but for the majority of the week. I eat the same things Monday-Wednesday and Thursday and Friday I have something different.   You can get variety from your evening meal with your family or partner.

This seems boring at first but if you’ve been following any trainer/nutritionist that’s got a good reputation on social media you will know that consistency is the most important component of any diet. It doesn’t matter if its low carb, or high carb, the person who is the most consistent achieves the best results.  

Optional Extra- Submit Recipe into MyFitnessPal.

For most of you just doing meal planning like this is enough but for those who like that extra element of control and want track your caloric and macronutrient intake it’s work utilizing one of the many diet journals that you can find online both free and unpaid. My go to tool is MyFitness Pal. You must have been living under a rock if you haven’t heard of it but what it does is track your caloric and macronutrient intake against your target intake. 

To use MyFitnessPal you firstly need to create an account. You can create an account either with your email or Facebook account.MyFitnessPal Login

You’ll be asked to pay for the Pro version but honestly, there’s no need. I have it, it can be useful but for what we’ll be using it for its overkill. As you get more advanced it may be worth trying it out.

Once you’ve logged in then and have been guided through the set-up process you’ll come to page that looks something like this;

MyFitnessPal Homepage

To start logging recipes click on “Food” in the navigation menu. Then click on recipes;

diary

From there you can either import recipes from other websites by inserting the URL of the website you have had the recipe from or you can create a new recipe if it’s from a cookbook, or you have made your own version of something.

Recipe Uploader MyFitnessPalIf you are creating a recipe manually, just give it a name and type in what ingredients are in there and how many servings the recipe makes and click on “match ingredients” at the bottom left-hand corner.

screen-shot-2016-09-22-at-09-56-37

Once you’ve clicked the button you’ll be taken to a page where you can review the recipe.  This is where you perhaps need to put some leg work in because MyFitnessPal brings up some random suggestions.  For example Minced (Ground) Beef came up as Bologna in my example below.

screen-shot-2016-09-22-at-10-01-39

Go in and edit each ingredient if it needs editing with the right quantity etc.  Then click on “Save” or “Save and Log it”.  If you chose to log it, a pop up will show on your screen asking what day and meal you ate or are going to eat it.

screen-shot-2016-09-22-at-10-05-04

I would submit all the recipes that you plan to use and journal each day you plan to consume each meal at the start of the week. That way, you can see how much you plan to consume and if you need to adjust your intake to match your goals.

4, Go shopping

Going shopping

Shopping can be as easy or has hard as you want it to be.  You can do two things, order it online for convenience or go out shopping.

Shopping online is often quicker with fewer distractions and temptations but you’re restricted to that one shop which may not be the cheapest option at the time.

Alternatively, going to the store is more time consuming with numerous temptations to buy things that aren’t on the list.  If you’re going to do this you need to plan your route. Are you going to 1, 2 or 3 stores?  Go to the shops on your plan.  Shop what’s on your list and go home! Simple!

DO NOT deviate from the shopping list.

DO NOT go shopping hungry.

An Example Meal Plan

I’ve undertaken the steps outlined above and I created a meal plan for myself and partner for the next week.  You’ll notice that I often eat the same foods from day to day. This is so meal prep is easier and ingredients are used and not wasted.  Most of the ingredients we use are what we keep in the house anyway. I would, however, have to go out and get some fresh fish and veg on a Saturday or Sunday.

 

 

Monday Tuesday Wednesday Thursday Friday
Meal 1 Berry Supershake

-1 Fist Frozen Berries

-1 Scoop Vanilla Protein Powder

-300ml milk

1 Fist of frozen spinach

-1 Tsp almond butter

Overnight Oats

-80g oats

-200ml milk

-1 scoop vanilla Protein Powder

-1 Handful of frozen mixed berries

-2 thumbs of crushed almonds

Quick Bacon and Avocado

-3 Rashers smoked bacon

-2 whole eggs

1 Avocado

-½ a red chili, cut finely

Chorizo and Scrambled Egg

-3 whole eggs

-finger length chorizo

-fist spinach

-Sundried Tomatoes

Berry Supershake

-1 Fist Frozen Berries

-1 Scoop Vanilla Protein Powder

-300ml milk

1 Fist of frozen spinach

-1 Tsp almond butter

Meal 2 Classy Chicken

1 Chicken Breast

-Red Pepper

Onion-

Garlic

-Peach

-Broccoli

-Asparagus

-Cheddar Cheese

Classy Chicken

1 Chicken Breast

-Red Pepper

Onion-

Garlic

-Peach

-Broccoli

-Asparagus

-Cheddar Cheese

Classy Chicken

1 Chicken Breast

-Red Pepper

Onion-

Garlic

-Peach

-Broccoli

-Asparagus

-Cheddar Cheese

Mexican Lasagne

Minced (ground) beef

-Mexican Spice mix

Onion

-Mixed Peppers

-Chopped Toms

-Tortilla Wraps

-Low Fat Cheese

Spicy Pork and Rice

1 Fist Chopped Tenderloin Pork

-Onion

-Peppers

-Chorizo

-Garlic

-Green Beans

-Long Grain Rice

Meal 3 Fruit and Nuts Fruits and Nuts Mango & Banana Supershake

-Handful of Mango

-1/2 Banana

-Handful of Spinach

-2 tbsp of Greek Yoghurt

-1 Scoop of Vanilla Protein Powder

-2 tsp of Flax Seed

-About 100ml of Water

Mango & Banana Supershake

-Handful of Mango

-1/2 Banana

-Handful of Spinach

-2 tbsp of Greek Yoghurt

-1 Scoop of Vanilla Protein Powder

-2 tsp of Flax Seed

-About 100ml of Water

Meal 4 Curried Cod

-Large pieces of cod loin

-curry powder

-Mixed Veg

-Rice

Bangers and Mash

-4 Sausage

-2 fist mashed potato

-1 Fist Broccoli

Mexican Lasagne

Minced (ground) beef

-Mexican Spice mix

Onion

-Mixed Peppers

-Chopped Toms

-Tortilla Wraps

-Low Fat Cheese

Spicy Pork and Rice

1 Fist Chopped Tenderloin Pork

-Onion

-Peppers

-Chorizo

-Garlic

-Green Beans

-Long Grain Rice

Chicken Curry, Rice, and Naan

-1 Large chicken Breast

-Onion

-Peppers

-Peas

-Chopped Tomatoes

-Variety of Spices

 

Meal Prep

Once you have your plan is written down and your shopping in the house it’s time to prep your meals for the week.   In the next section, I’ll explain all the different ways you can meal prep with some handy tip and tricks to boot and I’ll explain how I plan to cook my meals in advance.

 

What is Meal Prep

Meal prep is essentially preparing some or all of your meals in advance. It can be done weekly, daily, twice a week or 3 times a week.

One study found that meal prep leads to better dietary habits, greater consumption of fruits, and vegetables than those who didn’t prep their meals. Plus, you’ll be less likely to reach for the junk food because you have good pre-prepared food ready in your fridge.

If you want the body that you have always dreamed you need to be prepping your meals in advance.

 

Once a Week Prep

If you are anything like me you will follow quite a lot of personal trainers and athletes on Instagram, Twitter, and Facebook. If you do, you will notice a recurring theme that most of them do a week’s worth of meal prep on a Sunday. This in Fitness circles is called the Sunday Ritual. It hasn’t got to be done on a Sunday, however, it’s the most convenient time for most people.

If you intend to do your meal prep on a Sunday, try and set aside 2-3 hours of the day to complete it from start to finish. It’s worth noting that you should already have a plan, written your shopping list and got the shopping as outlined in the meal planning post.

It’s up to you if you would like to prep every single meal in advance or just the ones that present a problem, for example, meals while you are at work, breakfasts or post workout meals. It’s also worth noting that you haven’t got to cook your meals in advance if you don’t want to. Lots of people just do the chopping and seasoning to save time during the week.

When you are prepping for the week it’s important to keep things as simple as possible. “Save the decadence for a fresh meal. When you’re prepping, focus on choosing easy-to-cook, bulk-packaged foods that store well”.

So take a minute and think of the times where you really struggle to eat healthily. For most people, that’s work time because they haven’t got time to prepare good food. In fact, this is what I do, I prepare my work time meals and sometimes breakfasts if I’m exercising before work and have my dinners cooked fresh after work.

 

Twice a Week Meal Prep

This is similar to once a week meal prep but for lots of people, myself included, that don’t like to eat 4-5 day old cooked food then it’s an idea to prepare Monday- Wednesday’s meal on a Sunday. Then prepare Thursday and Friday’s meals on a Wednesday evening. Wednesday’s meal prep should only take an hour as the majority of the work was done on a Sunday.

 

Once a Day Meal Prep

For the super-organized or the early risers, once a day meal prep is also a great way of preparing fresh and healthy meals.

Usually, this is done as part of a Breakfast Ritual where the meal prep is done whilst you are cooking and eating your breakfast or even when you are working out in the morning.

It’s also an idea to get the next day’s prep ready whilst you are making and eating your evening meal.

The same rules apply, though, assess where your problems areas are and prep accordingly.

 

Healthy Meal Prep Tips

Pre-Cooking Protein

Meat Cooking on a BBQ

 

A time-saving idea is to batch cook your protein for the week and keep it in containers in the fridge until you need it. You can oven cook or barbecue a whole batch of chicken breast, sausages, burgers etc., while you are chopping the veggies. The meat can be used in your meals throughout the week and warmed up in the microwave or on the pan.

 

Pre Chopping Veggies

 

If you can, it’s best to chop veggies just before using them as they retain most of their goodness that way. But we don’t live in an ideal world so you could chop 3-4 days worth of veggies ready and chop more when that batch has run out.

Once the veggies are chopped separate them into containers by type. For example, red peppers in one container, carrots in another, onions in another etc.

To save chopping time completely you could always buy frozen versions of each. They are just as healthy. Either way, whenever you want to make a meal, you have fresh veggies on hand which should significantly cut down on cooking time.

You can also do the same with fruit- making your super shakes even quicker!!

 

Pre Prepared Super Shakes

 

 

So you want a Super Shake in work but you haven’t got a blender to hand.

You have 2 options, either blend at home and keep in the fridge or pre-blend the dry ingredients at home. The pre-blended ingredients can be frozen in muffin trays and brought out of the freezer the day before you need them, and all you need to do is add liquid. Freezing is optional but good to do if you making in weekly batches.

 

Skewer Your Meat for Portion Control

 

I guess the reason why most of us are overweight is because we are not exactly disciplined when it comes to portion control. So an idea is to skewer your meat with veggies so that you can ‘portion control’ before the food is cooked.

 

Hard Boil Eggs in the Oven

 

eggs-352460_1920

 

Umm, what? Yes, you can hard boil eggs in the oven, Just put them in a muffin tray in a hot oven for 30-35 minutes, then put them into ice cold water for 5 minutes and you have a fair few eggs for snacks and salads throughout the week.

 

Do Not Get Fancy

Save the awkward meals for when you have time to cook them. When you are meal prepping focus on simple, easy to cook batch meals to save time and stress.

See the links at the bottom of the article for more meal prep ideas.

 

Meal Prep Containers

 

 

Once you are done cooking you obviously need to store the food somewhere. What seems like a simple choice can get rather confusing.

Why can’t we just pick up the cheapest container from the local supermarket? Well, of course, you can but there are a couple of considerations that need to be highlighted first.

Firstly, do you need them to be portable? Secondly, will you be using them to freeze your meals?

If you do need them to be portable then it’s a good idea to purchase lightweight but sealed tight containers otherwise a leakage is a certainty. Trust me!

If you are going to use them to freeze meals which I recommend then you need to buy freezer friendly containers or you’re food will lose flavor and texture.

My advice it to cover all bases and purchase some quality BPA free, air tight plastic containers. Alternatively, you can buy glass for the home and plastic for traveling. Your own circumstances will dictate what purchase.

 

Reheating Meals

 

 

As you’re likely to be preparing and cooking meals in advance it is, of course, more than likely that you will need to reheat the food again to eat it.

It’s important to note that if you are freezing foods that you should let them defrost overnight. It takes longer but it’s safer.

With that said, there are a number of ways that you can reheat food including on the stove, oven and microwaving. With each method, ensure that the food is piping hot but also be sure not to overcook the meat as it can go rubbery.

 

How I Plan to Cook My Meals in Advance

My meal prep is always done on a Sunday and I hope to prep as much as I can for the week without sacrificing taste and enjoyment of the meals.  I am however fortunate that my Wife is currently on maternity leave so she almost always cooks our evening meals fresh.  If we find that’s there’s lots of chopping I’ll pre-chop the veggies of a Sunday for her (as you’ll see below).

Sunday

Step 1- Turn Oven on

Step 2- Get all the Ingredients I need on the worktop

Step 3- Chop Chop Chop

Step 4- Get Classy Chicken in the Oven. I’ll do enough for 3 days because it makes life easier.

Step 5- Chop the ingredients for the Mexican Lasagne because it’s quite a bit chopping and store in the fridge.

Step 6- Make super shake ready for Monday. As Monday is the most important day of the week, I always ensure everything is done the day before because if I mess it up I find it hard to recover. Store shake in the fridge.

Step 7- Get fruits and nuts together and box nuts in small Tupperware pots for Monday and Tuesday.

Step 8- Clean the mess up and relax.

That would take me just over 1 hour to complete.

 

Monday

Step 1- My wife will freshly make meal 4 when I come home from work.

Step 2- I’ll prep the overnight oats just before bed and leave in the fridge until the morning.

 

Tuesday

Step 1- My wife will freshly make meal 4 when I come home from work.

Step 2- I will make Mango and Banana Super Shake before bed and store in the fridge overnight.

 

Wednesday

This is the first day of the week I’m cooking fresh breakfast. This is because, by preference I prefer a hot breakfast. Super shakes and overnight oats are ideal because their convenience but freshly grilled bacon always puts me in a good mood for ‘Hump Day’.

Morning Step 1- Turn grill on full whack

Morning Step 2- Cut avocado in half and remove stone and chop chilli.

Morning Step 3- Put bacon under the grill. Crack eggs into avocado (where stone used to be) and place in microwave for 2-3 minutes.

Morning Step 4- Put all the ingredients together and eat.

Wednesday is almost always transition day, where most of my prepped meals run out, therefore I always try to plan for a big meal on a Wednesday night so I can use it for packed lunch on a Thursday and sometimes Friday.

Evening Step 1- Eat the lasagne my wife made me.

Evening Step 2- Put leftovers in Tupperware and store in fridge

Evening Step 3- Chop ingredients for Thursdays Meal 4. Store in fridge.

Evening Step 4- Make supershake for Thursday meal 3 and store in the fridge.

 

Thursday

Morning Step 1- Make and eat scrambled egg and chorizo 🙂

Evening Step 1- Eat Spicy Pork and Rice.

Evening Step 2- Make and store super shake in the fridge for Friday

 

Friday

Just eat, eat and eat! Friday we usually plan all our meals for the next week. We do this because it gives us time on Saturday or Sunday to do a grocery shop in order to repeat the process again.

 

Saturday and Sunday

You may have wondered why I haven’t planned for Saturday and Sunday.  This is because we like to eat off the cuff on these days.  We do usually have a cooked breakfast on Saturday, a more extravagant meal on Saturday night and a Sunday roast on a Sunday.  Other than that we just do what we want because we have time to do so.

 

Conclusion

 

Essentially, if you want a body of a god but you are a normal person who lacks time to cook you should be planning and prepping your meals. Why?

It’s quicker, healthier and a sure way to success.

I guarantee in the early stages of  you will make mistakes. You may;

-be over confident in your cooking abilities and bit off more than you can chew.

-Deviate from your shopping list.

-Forget essential ingredients

-Skip your planning session because you think you don’t need it

-Have a big night out and completely stop your diet.

-Etc.,

We all do it. But the important thing is not to quit if you mess up. Shrug it off. Learn the lesson.  Move on.  The quicker you get back on the saddle the quicker you’ll reach your goals.

I hope you enjoyed reading this blog post. I certainly enjoyed writing it.  If you have any questions, constructive criticism or ideas of what I can add, please leave a comment below.

Have I missed anything? Is there anything that you think I can add? Please let me know in the comments section.

For inspiration, here’s is what a successful prep would look like based on the hashtag #mealprepsunday…

 

#mealprepsunday I so want to do this!😍😍

A photo posted by Hanna (@headstrongbeauty____) on

 

 

http://www.eatthis.com/meal-prep-sunday

http://www.bodybuilding.com/fun/your-complete-guide-to-the-best-meal-prep-containers.html

http://www.mensfitness.com/nutrition/what-to-eat/plan-ahead-meal-prep-has-health-boosting-advantage-study-says

http://www.bodybuilding.com/fun/5-must-read-rules-of-successful-meal-prep

http://www.eatsandexercisebyamber.com/home/meal-prep-for-beginners

http://dailyburn.com/life/health/meal-prep-ideas-healthy-eating/

http://fitmencook.com/hacking-meal-prep-tips-tricks-recipes/

 

You Might Also Like

1 Comment

  • Reply EatMoveLean Simple Salad - EatMoveLean September 6, 2016 at 7:10 pm

    […] Meal Prep: A Beginners Guide to Prepping Meals like a Pro […]

  • Leave a Reply