Structure and Focus are essential for achieving goals. Outlining a framework for positive change is exactly what Meal Prepping can offer. I have seen and also personally experienced the benefits of preparing my nutrition, tweeting little things to create big change, and quickly seeing results. Through my years of experience with meal prepping I have developed some key Do’s and Don’ts which will help you be successful.
Quickly, lets first take a look at what Meal Prepping is and why it can help you. The concept revolves around the key health and fitness cornerstones of weight management, consuming enough high quality macronutrients, ensuring the consumption of nutritious meals, and of course…. the economics of grocery shopping.
There is no set demographic that should desire the afore mentioned benefits more than another. If you are simply trying to save time or reach an athletic goal, meal prepping is right for you. Personalization in meal prepping keeps eating and preparing your food fun and interesting. Trudging away towards a health goal can be tough for some, food should not hinder your progress or dissuade you.
Here are 5 Do’s and Don’ts that can help guide you to success;
1)Do find a day that you can prep a few meals.
Meal Prep time should be a fun and creative time. Studies have shown that researching, shopping, and then preparing your food brings us much greater satisfaction and health than ordering from a menu. I recommend shopping and preparing your meals on the same day, perhaps a Sunday when you have a more relaxed schedule. Prepping on the same day you shop alleviates clutter in your refrigerator as well as food waste. Grab a friend and make it a party! Teamwork and success go hand in hand.
Don't over prep.
Preparing meals in advance should be realistic and fit within your lifestyle. Hiccups in my clients nutrition plan have been because they made too much food or that they got bored with the meals they made. I recommend planning out 2-3 days of food in the beginning. You will find that food tastes better if it hasn't been sitting for a long time and you wont get bored eating the same meal over and over. If you want to plan out longer, try limiting your meals to just lunch for the week or cooking extra protein that you can add to dishes on the fly.
2)Do use foods that can keep for a couple days.
Choosing foods that will keep in your refrigerator at home or at work is simple, it just takes a bit of planning. Protein choices like chicken or beef are great options because not only will they keep, if you prepare them right they will maintain moisture. Searing your protein in a skillet is one way to lock in moisture for keeping. For veggies I recommend using hearty, fiber rich choices like green beans, broccoli, Brussel sprouts, butternut squash and cucumbers. These veggies can either be gently cooked or kept raw in your containers without losing nutrients, crunch or taste.
Don't choose vegetables that will wilt or become soggy.
While most think that preparing salads for future consumption is a good idea, I advise against it. Salad greens wilt and become watery after only a day if mixed with veggies or meats that contain a high amount of water. Also, I am asked about how to keep fats in the prep plan with avocados and oils. Tossing your salad in oil and then putting it in a container is not going to make for an appealing lunch. Avocados turn brown and don’t keep too well. If you are prepping a salad, bring a separate container with your dressing or a whole avocado to cut on top of it at the time of consumption.
3)Do plan on preparing foods that can be eaten cold.
Meal prepping at its core is about eating on the go or ensuring good nutrition when there is the possibility of not having it around. So be prepared to eat your meals cold. On the subway, in the office, out in a forest…. Wherever. This means cooking you proteins all the way though, making sure your quinoa is not crunchy, and you can stomach cold veggies. This point goes back to the basics of cooking what you enjoy, making nutrition fit into your life. The last thing you want is to be out and looking to trade up to something else.
Don't Microwave your food!
If you work in a office, there is a high probability that you have a communal microwave in a common area somewhere. DON’T USE IT!! Microwaves are incredibly efficient at heating up your food but at the cost of ALL the nutrients. Microwaves radiate to the core of your food, energizing the proteins in such a rapid manner that they destroys the chemical bonds, creating essentially a zero sum nutrient profile. By depleting all the nutrients, microwaves take with it all the taste as well. My recommendation.. eat it cold or find a stove to reheat the food on.
4)Do change up your menu each week.
Pinterest isn't just for crafty moms any more. I regularly check out the internet for new menu ideas. With just a glance you can find visually appealing and fun recipes that are surprisingly simple. Changing up your menu each week or perhaps bi-weekly alleviates the ADD effect that many of us have when we are prepping. Ill be the first to tell you that I get bored eating the same thing so one trick I have is on prep days I will grill 2-3 types of protein. By having a couple containers with Steak and Chicken, I can easily switch it up, add it to different dishes and continue crushing my goals.
Don't over complicate the recipes.
Keep your prep simple. Egg bakes for a breakfast prep simply need veggies and eggs. Lunch prep should have Proteins and Carbs. As I noted before, your nutrition should fit with your life and you skills in the kitchen. Like me, you probably are not Julia Childs so don’t try and cook like her. Find some spices that you enjoy, choose ingredients that you feel comfortable cooking (in the beginning), and go for it. As long as your macronutrients are accounted for and you have a nice color profile in each meal, the chances that your meals will be balanced is pretty good. The internet, once again, is incredible useful in this area.
5)Do stick to the program.
Achieving your goals does not happen by taking ‘cheat’ days. By starting a meal prep routine you are creating small changes in your daily habits toward optimal health. Those small changes add up to greater achievement. Committing to 1-2 months of meal prep keeps your focus. As I said earlier, implore a friend to prep with you to stay accountable and talk about it often. If you are someone who is using meal prep for wright loss you are going to literally be STOKED with how fast you can see change. Stick to the plan and kick ass.
Don’t feel like meal prepping is a ball and chain.
Accountability and talking with your coach about meal prep and goals is a way to not hate the process. Meal Prepping should be fun, not a death sentence. If you grab your food from the fridge and cringe, you need to evaluate the food not the system. Nutrition that is forced is called DIETING. Dieting Does not work. Your life should be filled with the joy of eating. When we enjoy eating, we achieve our goals faster. Prep with positivity!
Piked Push Up (HSPU)
Elbow TO Instep W/ Reach
**Spend 8 minutes covering the Clean and Jerk
Clean and Jerk Warm Up:
-Muscle Clean + 3 Press
-Front Squat+ 3 Push Press
-Hang Clean + 3 Push Press
-Clean + 3 Split Jerks
In teams of 2, complete the following for time;
7 Power Clean 135/95
7 Push Jerk
7 Pull Up
**Reps may be broken up as the team sees fit.
:20 Side Plank "L"
:20 Side PLank "R"
Banded Good Mornings
Banded Hip Activation
Samson Lunge W/ Reach
High Knee Jump Rope
**Mobilize the calf using ankle rotation drills, focus on gastrocnemius/ soleus individually by flexing and straightening the leg.
Supine Grip Bent Over Row
**Increase weight each round
Double Under Prep:
-high Jump Singles
-Cadence (3 singles,1 Double)
-Cadence (2 singles, 1 Double)
-Cadence (1 Single, 1 Double)
20 Deadlift 225/135
"Annie" (50-40-30-20-10 Double Unders/ Sit Ups)
20 Deadlift 225/135
**Focus is on being unbroken so scale weight on deadlift accordingly. This workout should be fast and furious.. (sub 10 optimal)
Squat Flow- Kang Squat, Internal Rotation, Hip Bridge, Ankle Rotations, PNF, Squat W/ T spine Rotation.
6 Min Quality AMRAP
10m Duck Walk (hands on head)
5 Divebomber Push Up
5 Ballistic (big Jump) Jump Lunges "L"
5 ballistic Jump Lunges "R"
10 KB Swing
8-8-8 @ 78-82% of 1 RM
**Rest :90 Between Efforts
3-3-3-3 @same weight
**Rest :90 Between Efforts
16 Front Rack Lunges 75/55
8 Single Leg Lateral Hop Over Barbell (each leg)
-Rest 1 Minute Between Rounds-