Being successful with you meal prep is all about having a plan. So following these rules should make your job a whole lot easier.
1. Choose your meal prep day wisely; Doing your meal prep on a Sunday is widely observed by many. However this may not be right for you. Also depending on your food sources, will they still be fresh when you come round to eat them? Meal prep will only work if it is manageable for YOU. If one day won’t work try splitting your prep across two separate days e.g. Monday and Thursday. This will cut down on your workload and keep your food fresh.
2. Numbers; Meal prep shouldn’t even begin until you know how many meals you’re preparing and what each of those meals are made of. Figure out the amount of meals you are preparing; is it just lunch every day or is it every meal for the next five days? Choose an amount you can stick to in order to be successful. Next you’ll need to know your macros, know how much carbs, fats and proteins you need in each meal, are they all the same? Know this ahead of time, this will save you when doing your shopping and when cooking.
3. Stick to the basics; Stick to your basic staple “whole foods”, these foods will take less time to prep and still taste good after a few days in the fridge. Save your gourmet meals for when you are cooking fresh. Focus on easy to cook in bulk foods when meal prepping. Protein: Chicken breast, ground beef, steak, turkey, lean beef jerky, white fish, tuna, salmon Carbs: Oats, quinoa, couscous, brown rice, whole grain tortillas, sweet potato Fats: Almonds, walnuts, pecans, pistachios, pumpkin seeds, peanut butter, almond butter, olive oil, coconut oil.
4. Shopping Seems obvious right? Once you know your food and your numbers make sure you have the ingredients to meet them. Make a weekly shopping trip part of your meal prep routine. It will help you save money and avoid waste.