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When I first stared training to compete, I was encouraged by my coaches to prep my food for the week all at once. Sundays became my meal prep day. For the first several months it took 3-5 hours depending on what was included in my nutrition plan that month. Over time, I learned tips and tricks to cut that time in half.
First I decided to grill or oven bake my proteins and veggies for the week. I began using foil packs in the oven and on the grill with everything measured and portioned out. You can cook a lot of food at once like this and cut down on your cooking time. I use my crock pot often as well depending on what I’m eating that week. But I must say, my air fryer has become my favorite. I got mine here and absolutely love it. air fryer oven It has literally cut my cooking time down to under an 45 minutes because you can cook everything at once.
Once my food is cooked, if I don’t use foil packs, I weigh and measure my portions and put them in tupperware containers. I label them according to meal number and put them in my refrigerator. I did have to buy a garage refrigerator just to store my food lol.
Meal prepping this way saves me so much time and money. I’ve been prepping this way for 10 years now. All I have to do is pull my containers for the day and off I go. No more of standing at the refrigerator and pantry taking inventory of what I have to whip up a meal and then to still have to cook it. I also only purchase the foods on my program so it really cuts down on the nonessentials I used to buy.
So when people says it’s too expensive to eat healthy, they are wrong. I can eat 6 meals per day per week for about $50. This would include 2 large packs of chicken, frozen veggies, sweet potatoes and oats. Now I do eat pretty much the same thing everyday for a month at a time, and even then it only changes slightly. I do not expect anybody else to eat this way unless you compete. It gets boring. I get it. But you also have to change your mindset around food.
You are not meant to have an emotional relationship with food, even though most people do. It’s purely meant to be fuel for your body. It’s like gasoline for you car. Once you can change your mindset and look at food in this way, it becomes so much easier to eat healthier. But this is something that takes time, effort and reminding.
Since I started eating and prepping like this, I will say I no longer over eat and deal with those feelings of being stuffed and almost comatose. I don’t experience the ups and downs in energy levels around meals from consuming unhealthy foods. That’s not to say I don’t ever eat unhealthy. I indulge once in a while and I regret it every time. My stomach protests the entire time lol.
For those who just do not have much time for meal prepping there are so many meal prep services out there. Most will custom cook for you based on your macro requirements. They will even ship it to your house giving you no excuse.
The biggest take home point here is, in order to be successful, you have to plan ahead and always be prepared. Keep extra food with you for your day if you are going to be away from home for a while. That way you are not caught off guard and forced to choose something unhealthy. I highly recommend getting something like meal prep bag this to carry your food with you for the day and keep it cold. I also purchased this food warmer that can be used in the car or in the office to warm your food as well.Portable Oven 12V Personal Food Warmer,Car Heating Lunch Box,Electric Slow Cooker For Meals Reheating & Raw Food Cooking for Road Trip/Office Work/Picnic/Camping/Family gathering(12V) (Black)
It does take time to adjust but I promise you will grow to love it. Stick with it for about 4 weeks and see how much time and money you save and how much better you will feel. Just a side note, I usually cook 7 days worth of food and have never had an issue with spoiling. But if you are concerned about that then you can also freeze part of it. Whatever works best for you. Try it out a few different ways.
I now meal prep for me and my daughter. She is finding it much easier to stick to a healthier diet. And it really doesn’t take me any more time to prep it.
You are so inspiring!! Keep em coming!! I love reading all your posts!!!
This is my goal! Do you have a goal of the major food groups you provide? I find it so hard sometimes to have protein, veggies, starch, etc.
I personally aim for atleast 45 gm protein per meal. As far as carbs, my first 3 meals have carbs which are about 30gm per meal. I don’t eat veggies with these. I eat my veggies with my last 3 meals.
This is amazing, I really need to get in the habit of food prepping for the week. I find that we waste so much food in our home which I’m tryin to decrease
I got an air fryer last year and really love using it! It’s so handy!
Great tips and advice for meal preparation! It really does help save time and eating healthier is so much easier!
That’s awesome! I am a terrible meal prepper. I would love to change that though!
I have always wanted to try to meal prep. These are great tips that don’t make it seem so overwhelming.
These are great tips for someone like me that does not want to spend a lot of time in the kitchen preparing meals. Thanks for sharing.
I need to get back on track with meal planning and prepping. I hate cooking but am too cheap to get a meal service ????
Yes! You are so right.Food is fuel not a love language.
Your meals look yummy! This is awesome that you prep all of your meals for the week in one day. And especially that you divide the food and organize into containers. I need to start planning like that. I used to cook a lot on Sundays, but not really plan out each meal. What a time saver!
I need to food prep for the week ahead. I meal prep in the sense that I plan them out for the week, but I do all the prep right before the meal. Which sucks when I’m feeling tired and lazy lol!
Great tips for anyone wanting to meal prep. My home town has a company called “Eat Clean Bro” it’s all clean eating healthy nutritious prepared foods that are delivered to your door. Your photo reminded me of them. Looks delicious by the way!
I use a local company called Clean Eatz. Mostly for my daughter because she will not eat the same thing everyday like I do. So it sticks with her macros but gives her variety. I will eat some of then every once in a while and they are really good!
Wonderful that you’ve found a system that’s working for you so well!
Meal Prep is awesome! I love being that organized.
I love it when I have time to meal prep – doesn’t always happen, but when it does the week is so much better.
Wow! Very organized! I have tried to meal prep, but find it hard with 4 kids and shiftwork. Instead, I batch cook when I can. If I make soup or meatloaf, for example, I make enough for 3 meals and freeze for future use. We make a weekly menu, which also helps cut down on wasted or unnecessary food.
Well it sounds like you are doing pretty good considering. Yes batch cooking and freezing is a great way to prep for the whole family. And the weekly menu is an awesome idea. It also cuts time and money from trying to always throw something together
Wow! This is so impressive! Great suggestions for awesome meal prepping!
Some of my fellow dance moms have the food warmers that you plug into the car’s power supply. Dancers love hot meals!
When I was working full time I would make up individual meals and freeze them for my lunches. Then I would throw a salad, fruit and a drink in my lunch box and everything stayed cold until time to eat. Working part time my lunch hours are now only 1/2 hour and I don’t have the time to thaw and cook and still eat. Great idea.
I need to do more of this!!
I fall in and out of food prep and yet it makes the week go so much more smoothly when I take the time to prep over the weekends. Thanks for the reminder!