Here’s the truth! I have a love/hate relationship with meal prepping. Even as a health coach. But trust me, it’s critical for my goals and sanity during a busy week. Luckily for you, I’ve got my best tips and tricks coming at ya. These tips work whether you have a family or cooking for just yourself like me. Don't use the excuse that it's too hard to cook for one person. :)
SIMPLE, MEAL PREP BEST PRACTICES:
Have a plan. Take the time to create a simple meal plan and create a shopping list accordingly.
Make sure you have enough containers on hand to store your meals for the week.
Glass containers are a great option so you can take them right from the refrigerator to the microwave to reheat.
Wash (if needed), chop, and measure all your ingredients before you start (this is a HUGE time saver!).
MEAT PREP! Prepare a large batch of a protein of your choice at the beginning of the week and use as needed. Try chicken breast, ground turkey, or lean ground beef. Season as desired, cook, and store in the fridge for 4-5 days. Use cooked meat in a variety of dishes throughout the week!
Cook up a big pot of brown rice to keep on hand and use as needed. Items like these will be great to buy in bulk.
Don’t be afraid to cut corners (like buying bagged, chopped or frozen) to reduce stress. Weekly meal planning does not have to be complicated! Here are some samples of a weekly plan .
For low carb days, I will:
Cook bacon in the air fryer to eat with my break-fast meal and throw on salads.
I love turkey sausage and do that most low carb days.
Add avocados, eggs protein and healthy fats
Bagged salads - throw out the dressing (loaded with sugars- choose dressings like Tessemae & Primal Kitchen) and add either grilled chicken breasts or rotisserie chicken shredded! (I love a Costco rotisserie chicken!) Lettuce wraps are also a great staple to add to your shopping list.
Deli meat, EPIC bars, raw nuts, jerky, and coconut clusters for snacks.
Dinners I will do my favorite with Egg Roll in a Bowl and Burger Bowl/burger and no bun over all the toppings! A weekly favorite like taco Tuesday is easily adaptable, too. I’ll have my taco toppings over bagged salad!
For regular macro days, I will:
Overnight oats with fruit is a carb packed meal for a break-fast meal. (Find my recipe here: The BEST Overnight Oats!)
For lunch, I’ll use leftovers from early in the week and do a burger over lettuce but add sweet potatoes and quinoa to up the carbs!
Quick and easy snacks are going to be your best option, especially on the go. Choose simple items on hand like RX bars, GO Macro bars, beef jerkey, veggies with hummus, dried fruit, veggie chips, and deli meat.
You can chop and keep veggies in a convenient container.
For dinners during the week, I’ll typically keep it simple with chicken fried rice, burgers with Outer Aisle cauliflower flat breads for the bun (get them here), sweet potatoes & Chipotle on the weekends! (Chipotle is a great healthy option. You can do anything as long as it fits your macros.
For any meal that you need to pull together, make macro balanced plates with what you have on hand. Start with your protein then add in some leafy greens for fiber, then choose a simple carb and healthy fat.
Keep a journal, note, or saved space where you compile and organize recipes and meals that work for you and your family. That way you feel more prepared when it comes to weekly meal planning, but don’t be afraid to switch it up!
If you find yourself feeling lost on what to eat, join me in my next round of the FASTer Way to Fat Loss. All of my clients are equipped with a weekly meal plan (vegan and regular) with shopping lists included, all at the click of a button in our convenient app. We also have a full recipe library!
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