Recently I started doing some serious meal prep for the week ahead. Here are my personal fitness tips on how to prepare for the easy way and how to shop for your week.
Pick Your Proteins
Choose some lean proteins. I like to use grass fed beef, chicken and fish. Buy 2 -3 different assortments.. Make sure you buy enough to make for both lunch and dinner.
Choose You Cooking Methods for Meal Prep
The easiest versions are to bake and steam. However, you can also choose to do a crockpot recipe. Personally, I’ve found that using a steamer allows you to cook multiple types of food at the same time. This way it’s fast, simple and easy to clean up.
Choose Your Carbs for Meal Prep
When choosing your carbs make sure you choose ones that are good for you. My top pick are brown rice, sweet potatoes, and brown rice pasta. You can also choose low carb fruits.
Choose your Veggies
Choose 3 – 4 vegetables. These are super easy to cook in the steamer. Picking vegetables that are in season keeps your costs low and gives you a variety.
Close up cooking ingredients, spices, herds
Choose Your Seasonings
To keep your food lean choose spices that give flavor. You can also use marinades to mix it up. For chicken I also like to add a little bbq sauce.
Portion It
The last step is portions so get out your measuring cups and scales. I know it may seem obsessive BUT it’s necessary.
Carbs for women – 4 ounces (use a measuring cup or scale)
Carbs for men – 8 ounces
Protein – 3 -4 ounces. I use a scale for this
Veggies – 1 – 2 cups
Here’s an example of My Dishes.
1.) Lemon Pepper chicken in the streamer. Steamed chicken is super lean, and it retains its moisture. It will take 20-25 minutes in the steamer. You can cook up to 4 chicken breasts at a time. Steamed garlic asparagus – spiced with garlic salt and some spray olive oil. Roasted potatoes with mixed herb seasoning.
2.) BBQ chicken roasted in the oven (baking while I steam). Brown rice (I buy the pre-made version at Trader Joes). Zucchini and summer squash with olive oil and garlic.
3.) White fish fillets with dill, garlic, and olive oil. Sweet potatoes with salt and a sprtiz of olive oil. Broccoli steamed so it still has a crunch.
4.) Grass-fed Beef with tomato sauce (gluten free). Brown Rice Pasta, and a side salad with low fat dressing.
I make 2 of each meal and these last me 4 days. By the 5th day I am ready to cook again but I usually opt for an easy meal such as tuna in water with vegannaise to place on top of a salad. I eat the grass-fed beef earlier in the week because it has a shorter life span. You can also opt to freeze meals. By Friday I also allow myself an easy starch such as a gluten free bread to make a sandwich. This way I can finish my week off strong with food that’s still healthy and they don’t go bad.
This is an easy version of how to eat healthy all week long. I purchase thick plastic containers to store all of the food. They are also stack-able, microwave safe and recyclable. These allow for easy clean up and if you want, you can reuse them.
With a little time, some preparation and a short trip to the store, meal prep can be easy. Even after one week of this grab and go meals, you will see a change in your body! It’s worth the 3-4 hours of cooking and cleaning the kitchen only ONCE! Save or print these fitness tips and use them to your advantage.
Living Lean,
Adria
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