I just posted a quick fitness tip on the topic of not skipping meals (TFT#45) and it made me think about the topic of food prepping. I’m sure you’ve seen pics of that “dedicated” person standing in front of what appeared to be mountain of food filled tupperware. This only gave you anxiety because you thought to yourself “how and the heck.. I don’t have time for that!.” Well, I can’t give you anymore time than you already have, but I what I can do is give you some tips on how to food prep. This WILL require that you manage your time, but it’s not as hard as you think.
So what is Food Prep?
Food Prep is simply making (preparing and packaging) all of your meals before hand so they are ready to be eaten at a strategic time. The goal of food prepping is to maximize your nutritional efforts which will in turn support your fitness, health, and performance goals. This doesn’t just apply to what you do in the kitchen, but also how your approach eating. Being prepared mentally is just as important as having all your food sorted and ready to go.
What will you need?
- zip lock baggies
- tupperware, but glass is better
- maybe a carrying bag (http://www.sixpackbags.com/)
- food, sorry I had to 🙂
Chop veggies Only twice per week-
- chop half of your weekly veggie purchase as soon as you get home from the store and chop the rest when done eating the first half (3 or 4 days later).
- once everything is chopped you can sort into baggies or glass containers. Your best bet is to sort the veggies by type; green peppers in one bag, red peppers in another bag, and so on.
- the same approach should be done for fruit as well.
- consume 1-2 fists of veggies with every meal.
Pre-cook your protein-
- a BBQ grill is great for this, you can prepare a big batch of chicken, turkey sausage, burgers, etc.
- my favorite protein right now is ground turkey and chicken thighs, so I make large portions of both it and take it on the road (to work) with me. I cook the ground turkey in a pan with olive oil and the thighs get thrown in the oven.
Make big batches of stir-fry and chili-
- these two meals can be pre-cooked fully and then re-heated has needed
- you can even freeze and use for later
Get personal meal-sized tupperware
- we all have that cabinet in the kitchen that’s filled with all types of mis-matched tupperware. Clean that out and get all that organized. You might need to invest in some new containers. Are tupperware parties still going on??
- fill your containers with last-nights dinner or your choice of veggies and protein
Eat wraps instead of sandwhiches
- sandwiches are always the “go to” food item but usually they will be too low in protein and veggies.
- Try a wrap instead! Pack it with some of that pre-cooked protein and some veggies.
Use blenders and shaker bottles
- pre-blend your shakes are home and store them in the fridge at work
- get a blender for office. The magic bullet will be a lot more discreet. https://www.buythebullet.com/
The Wrap Up
The hardest part of this might be getting into the habit of doing it. If you can’t plan for the whole week, start by only prepping and packaging your leftovers and build from there. As with everything that I coach, this process needs to be something that you can do confidently, so don’t be afraid to start small.
Yours In Health and Fitness,
Coach Rob 🙂
Credit Given to Precision Nutrition for “Basic Tips”