Make Meal Prep Work For You
- Noah Ray Sundell
- Jan 28, 2018
- 3 min read
Image from https://thatcleanlife.com/
Here's the problem. Not many people who work full time, go to school full time, or otherwise have demanding schedules - feel like they have time (or energy) to "meal prep". I'm here to tell you that if you're not doing this, you're likely not going to get the results you desire, which will require even MORE time in the gym. Since we have already established that you have no time to waste - let's use it more wisely. I tell every client of mine that if you've made the commitment to get into a gym and give it your all, I want your effort spent working out, to count. So let's get your food in check with this very simple solution.
What is meal prep?
Meal prep is very simply, preparing meals ahead of time. Most people elect to make meals for themselves about one time per week, which means your food will have to still be safe (and yummy) to eat after that time. Always consider this when choosing the foods that you're going to include. A typical meal prep day will have you spread out all over your kitchen with pieces of Tupperware and pots and pans. It is also worth mentioning that you do NOT need to prep every single thing that will go into your mouth any given day. Most people, including myself, find this overwhelming. The ones that do prep many (or all) of their meals may be the ones that benefit more from very rigid structure. For most, one or two meals a day is sufficient. This method helps folks to stick to their macro-nutrient goals and keep them from over- or under-eating for the day. It's also a way to save huge amounts of money as opposed to buying a sub sandwich every day.
What should I make?
This will vary drastically depending on your goals. In general, each container should have a good source of protein and a good source of carbs, and sneaking in a vegetable or two couldn't hurt. In the table below, you can pick out a few easy-to-prepare options. For more specific guidelines tailored to your goals, get in touch with me at ReFORM Fitness.
Everything listed above takes no more than an hour to prepare. Try your hand at a few this week! The trickiest thing I find with meal prep is seeing what foods can "stay" well enough together, as some foods (such as broccoli) won't last a week in the fridge, and instead should be frozen. Trial and error will help! Try to balance things you should be eating with foods that you enjoy eating.
Non-Conventional methods... I like to set myself up for success as much as possible. Many people will do the tried-and-true cooking and stashing method mentioned above. If you want to take this a bit further and possibly save even more time when you're running out the door in the morning, try this. While all of your chicken and rice is cooking, try measuring out single serving sizes of peanuts and placing them in ziploc bags. I do this with my high protein cereals, carrots, and even sometimes my dry ingredients for protein shakes.
Why meal prep works and final words This works because it demands adherence. If you don't eat the foods you made, you've wasted time and money. This also takes more off of your plate (no pun intended), as it's just one less thing to worry about when it's done. The bottom line is: if you're eating according to your goals along with effective exercise, you're going to get the best results. Try to limit your condiments and "sauces" as much as possible. Season away (watch the sodium), but dressings and condiments usually sneak in lots of calories. Always check nutrition labels!
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