Tuesday, April 28, 2015

Meal Prep 101~!!

Meal Prep 101 !!
If you can dedicate just ONE afternoon to prep cook for the entire week, you will have no excuses and your goals will stay on track because of the early preparation. I know how busy life gets, I know there are only so many hours in the day, but I also know that taking a little bit of time to plan ahead can be the difference in your fitness journey ! Say good-bye to just throwing something together quick!!!
Ponder this for a second: “Vision without action is a daydream. Action without vision is a nightmare.” and you can bet your BOOTTAYYY that I won’t let my vision for strength and athleticism be undone by a time management nightmare! So what do I do ?? I prep cook every single week and my food is just waiting for me each day!!
In order to be effective and efficient you also need the right tools to make it happen ! I put together this list of 6 essential tools you should have in your kitchen that will make your meal prep game a million times easier and less time consuming so you can enjoy your life without being a slave to the kitchen.
Rice Cooker/Slow Cooker
-Most rice cookers nowadays double as slow cookers and steamers as well, so you can handle everything! From 10 pound roast or a whole chicken to cooking veggies like they are going out of style. Its easy to make freeze ahead stews, soups, and chilis. If you don’t have a slow cooker/rice cooker, do yourself a gigantic favor and get one NOW!!! It is so easy to just set it and let it do the work for you!
Containers
-Being able to cook several pounds of food at a time won’t really be all that helpful if you don’t have anywhere to store it when it’s done cooking. That’s obviously where food storage containers come into play! I recommend getting a set with varying sizes. My bulk preparations go into gallon-sized containers. Everyday I just measure out the portions and place into their separate containers to take with me.
Food Scale
-I will keep saying it, you NEED to know how much you are really eating. Eyeballing your food is not good enough when you are practicing portion control. Especially the NUT BUTTERS ! A HEAPING spoonful is not the same as one measure in grams or with a measuring spoon. A good food scale will allow you to quickly develop an eye for what you need to eat each meal to hit your macros. This accuracy will translate into more consistent portions, more consistent food intake, and more consistent results will follow.
Measuring Cups and Spoons
-This goes hand and hand with the food scale. Somethings like rice, dry oatmeal, or grain like products need to be measured out with measuring cups. Things like oatmeal, oat bran, and cereals are dry measure with rice, couscous, and pasta as measured when cooked. These are a no-brainer for anyone who likes to cook, especially if you like trying new recipes. Never again will you have to eyeball a teaspoon of coconut oil and get it completely wrong. Again, accurate measurement translates into consistent results.
Knives and Kitchen sheers
-Meal prepping without a good set of knives or kitchen sheers will make your life a whole lot harder. Part of prepping is cutting. And if your cutting veggies and fruits, you NEED a good set of knives in order to do it efficiently without becoming frustrated.Cut down on prep time, slice your frustrations into tiny bits, and rend more visually appealing food with a new set of kitchen knives.
A BIG LUNCH BAG
-Demanding schedules can make it hard to eat enough. A solid meal management cooler is incredibly valuable.Having meals packed and ready to reheat and eat means you don’t have to waste money on fast food, expensive room service, or frozen dinners. You can actually stick to your plan if you want to!
Snacks and shakes are a start but nothing beats popping open a tupperware full of sweet potatoes and brisket, giving it a quick run through the nearest microwave and you have a healthy meal in seconds. People around you will see that you don’t make excuses and that eating healthy is possible wherever and whenever as long as you are prepared.
I would recommend a 6 pack bag or FitMark bag if you are going to look into something like that !
Learning to prep and plan ahead is essential if you want to be consistent. Nothing is worse than working hard in the gym to find yourself being inconsistent with your diet and meal management !! Let me help you if you need ideas on how to prep for the whole week !

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