Hey Y’all! Hope everyone enjoyed their weekend, because I know I did. I’ll admit it, I indulged in a few treats (remember when I told you moderation is key!) But I made sure to get back on track today. How do I do this you ask – by meal prepping for the week. I sit down every Sunday night and look at my schedule, then I decide what I want to eat and make a menu. I go to the store get what I need and spend a few hours making my meals for the week. This saves so much time and I never feel rushed trying to make something to take with me.
Some people think that it seems “redundant” – if you will – but guess what, you can have plenty of possibilities at your fingertips. All you need to do is think about meal prep in a different way. I search Pinterest for great, health-conscious recipes, and other health blogs on the side. There’s more to healthy eating than just chicken, brown rice and steamed broccoli. Just keep it as clean as possible. Don’t be afraid to use sauces or spices. Don’t be afraid to try new things either. I used to swear anything off that I had never had before, but once I opened up to trying things it was life-changing.
I prep food for all meals and even snacks. If you want to stay on track and you have a busy schedule, the best thing for you is meal prep. Even if you have to write out a schedule by date and time of day to keep track, do what works for you! You want to be eating every 2-3 hours to keep that metabolism up (but I don’t mean a full meal). You want to have food from all the food groups and portion size is of utmost importance.
You know your body better than anyone, so listen to it. The recommended daily protein serving is going to vary person to person, but a good way to gauge what’s right for you is something like the size of your fist (DRI is 0.8 grams of protein per kilogram of body weight). Healthy and hearty carbs are the best – steer clear of the white bleached flours! I prefer fruits and greek yogurt as my snacks of choice as well as peanut butter and rice cakes.
Here’s a break-down of my meal prep for the week:
Breakfast consists of either overnight oats, breakfast bowls (eggs, bacon, sausage, asparagus, and potatoes), protein pancakes or a protein smoothie. I usually eat yogurt as a snack before I eat lunch.
Lunch is either a tuna sandwich, a salad or a flatbread pizza. Then I will have some sort of fruit (I generally workout before lunch and have a protein shake after I workout).
Dinner is different every night only because I have a husband who is home and able to make it but I will prep the chicken and sides just in case he doesn’t make it home in time. But some of my favorites are chicken with rice and veggies, mahi-mahi with rice and veggies and pot roast with potatoes and carrots. (Protip: I put chicken in the crockpot and season with just salt, pepper, and a small amount of chicken broth, then portion it out and add flavor to what I want in smaller portions.)
So here is what you need to do: sit down and make your menu for the week. Go get the items (stay to the perimeter of the store where there is less temptation towards processed foods) and then spend a few hours making everything. While you’re prepping your meals, why not put on your favorite fitness podcast to pass the time.
Produce stands are your best friend for fresh fruits and veggies and are kind to your wallet (and who doesn’t like to support local small businesses?). Staying on track is a big factor in most people’s fitness journeys and this is one step to help you stay there. So get to prepping! If you want any other tips, feel free to ask!
-Peace, Love & TruFit