The backbone of successful and sustainable results is to have a successful and sustainable routine.
Insert meal prepping.
Here are 3 reasons why you should prep your meals:
No more guesswork. Meal prep takes the guessing game out of what you're going to eat. Say goodbye to the times of staring aimlessly into the refrigerator. No more reaching for the "quick fixes" and processed foods. The decision of what to eat has already been planned and prepared.
Sticking to the plan. When you plan and prepare your meals it is oftentimes easier to stick to your dietary goals. By planning and prepping your meals, you know exactly what you're putting in your mouth AND how much. Portion control is a huge factor in weight loss and meal prep can help prevent you from stepping outside your boundaries.
Save time and money. By planning your meals in advance, you will know exactly what you need to buy, instead of going to the store a few times each week to pick up last-minute ingredients. Although there is an upfront time investment with meal prep, you will likely end up saving time overall. All the stress and time wasted trying to figure out what to eat and then going through all the steps to prep a meal. Instead of doing that daily, try doing it only once a week! Once your meals are prepared ahead of time, all you need to do is take them out of the fridge and heat them up!
Here are some helpful tips for meal prep:
In the kitchen. Focus on simple meals, the fewer ingredients the better. Learn to cook lots of things at the same time, (fill the oven up). Chop lots of veggies and fruits to have on hand for grabbing quickly on the go.
Schedule it. Use a calendar even your phone to plan your meals on. Pick easy, familiar recipes you are comfortable with. Start with 3 recipes. Do you need to prep all 3 meals? Pick your day to plan, prep & shop, weekends are usually great for this, or mid-week.
Storage containers: A must-have, with dividers, BPA free, this means it's safe, & microwaveable. Best if they are clear, so you can see your food, and the same size, so they are stackable.
Design your meals:
Know your macronutrients:
Choosing your carbohydrates.
Carbohydrates are composed of three main components: fiber, sugars and starch. Your body doesn’t digest fiber, but both sugar and starch are converted by our bodies to glucose (which is a sugar) and is what you rely on for energy, performance in the gym and replenishing muscle glycogen after training.
Not all carbs are created equal. Check out this carb density chart!
Choosing your fats:
Choosing your protein:
Recipe of the week!
Adding vegetables to your breakfast can be tough. Here is a great recipe to get some vegetables and protein in at your first meal of the day!