I think meal prepping, for a LARGE amount of people, is the key to success or failure in reaching their current health and fitness goals.
1. It takes the guessing game out of your eating habits
You meal prep, you don’t worry about what’s for lunch at work. Or stopping for a snack at wawa or sheets. You know what you’re having before you even leave the house.
2. You know EXACTLY what you’re eating
When you meal prep, you know serving size. You know ingredients. You know exactly what you used to cook your food. No hidden ingredients like when you go out to eat.
3. Saves time
It may not seem like it when you’re spending 2 hours in the kitchen on a sunday. But, over the course of the week, you’ll save soooo much time. Meal prepping and cooking in bulk, even just your dinners, can save you 2/3/4 hours of not having to cook, or stop for food, the rest of the week.
Meal prepping is a major key in seeing results. If you don’t want to cook, there are meal prep services out there that will send you prepped meals to just heat up.
You’ll save money by doing it yourself, but, both will work!
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Everyone thinks eating healthis super expensive, when it’s really not.
If you ever find yourself asking why the burger and fries from *insert fast food place here* is $1.99 and the salad from the same place is $7… there’s 2 reasons:
1. The burger and fries are of the CHEAPEST quality they can be and still be considered food.
2. The salad is actual food and real ingredients. And they mark it up because they pay more for REAL FOOD.
To counteract that, stop making your nutrition choices in a fast food place!
Go out and go food shopping for yourself.
A bag of salad is $3 (split into 2)
Healthy dressing $3 (split into about 6)
Family pack of protein $1.99-$2.49lb (split into 4 / lb)
So, per meal, you can have an actually healthy salad for $2.50 (make it $3 for added veggies)
Multiple that by 5, and you have 5 lunches for maximum $12 total.
Now, I know people that spend that, easily, on lunch everyday! And it’s doing their body no good. Ordering out, drive through, fast food, is either cheaper quality food or overpriced because that store has to make a profit.
You can do the same math for Breakfast and Dinner.
Eating healthy is expensive? But, you just spent $6 on a coffee that 800 calories. When you could of brought a dozen eggs, potatoes, spinach for $9, and that would last a week….
When you cook for yourself, eating healthy is not expensive.
And even if you do go out and buy healthier options while you’re out, and spend $10. Don’t say it’s expensive. Flip the mindset around and say it’s an investment in your body.
We say eating healthy is expensive because it’s an easy excuse to use to go eat fast food. Taking the easy option.
Eating healthy is as expensive as you want to make it. Saving money requires a little more effort. But, is it not worth it?
Is being healthy not worth the exter dollar or the extra hour meal prepping your lunch.
Stop making excuses for why you eat the way you do and take responsibility for your actions.
If we’re talking health and fitness (which, we always are lol), I believe doing these 5 things and building up these 5 habits will lead to guaranteed results with any and all of your health and fitness goals. And really, I think these have transferability to other areas of your life too…
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We talked about the benefits of counting calories and passed along a macros cheat sheet. So, now let’s put those to use and talk about meal prepping!
Think about meal prepping like those microwaveable tv dinners, but (hopefully) waaaayyyy healthier for you.
Being prepared for your day/week is a large chunk of the battle. Having meals and/or snacks with you will definitely stop you from hitting the vending machines at work. Or stopping at a fast food spot for lunch.
Having meals prepped and ready. Knowing ingredients and potion amounts plays a huge role in nutrition.
Let’s go over the simple how-to:
1) Pick a day to meal prep
I do it twice a week, to keep the food I’m eating fresher. Usually on Sundays and Wednesdays.
2) Pick the meals to cook
Remember, you know your calorie and macros numbers. Now, figure out what you want to cook to help you reach those numbers.
Also, you may not need to cook EVERY meal ahead of time.
I like making my breakfasts and lunches for my prep. It’s when I’m at my busiest, so I know I need food ready.
This part will take some time and experimenting to get your meals and calories to match. Have patience and play around with different meals.
3) Eat the meals you cook
I know this can sound simple, but it happens! If you have chicken and broccoli for lunch at work because thats part of your goals, but your coworkers are ordering pizza, you have to be strong willed. Stick to the game plan.
Now, let’s go over some of the tools that are going to help you meal prep like a pro
First thing I would definitely recommend you having is a food scale
I actually own 2 (I know! LoL). The one above, and one like this one:
Both are under $20, and both will get the job done.
The difference between 4oz of steak and 6oz of steak can be about 80-100 calories.
Measuring cups and spoons are another thing you need to properly meal prep.
Eye balling oil or peanut butter can cost you 100s of calories. Take the 2 seconds and measure it out.
We have a set like this one:
And, of course, you need a place to store your meal prepped meals, right?!
Everyone who knows me knows I eat out of the reusable containers more than I eat out of a regular bowl or plate.
These 24oz containers I think are a perfect size for most meals.
Having those 3 tools (along with using myfitnesspal) have been a HUGE help in me doing my meal prep, and doing it right!