When trying to lose fat or build muscle, having healthy food options on hand is extremely important and it doesn't have to take over your life. In fact, it should blend right in. Here are 4 tips to make meal prep quick and easy so you can enjoy time with your friends and family, get to work on time, exercise and you not have to sacrifice anything.
Tip 1- Bulk cook!
Cooking in bulk is a great way to save time. The best way to do this is by cooking your food in the oven. The second part of this is to not just do 1 bulk cook but to do two. One at the start of the week and then again dinner on Wednesday or Thursday to keep your food fresh when you eat it! Buy 2-3 portions so that if you're going to cook dinner anyway then you may as well make 2-3 portions for the following couple of days' lunch. We also find that Lunch is the best to prep for; it's the meal you have most control over because you're likely away from the family, going out to lunch can be expensive, and generally if you're in a stressful environment it can be a lot easier to make poor, quick and easy choices like takeaway, pastries, etc.
Tip 2- Cook meats that last.
If you are going to put in the effort and meal prep you want the food to last. The top three choices are:
- White fish
- Rump streak
Tip 3- Planning the sides
Just as important as your main protein intake each meal are the sides that you'll include. When prepping for the week - buy 400-500g bags of mixed variety veggies or if you have the time, chop away at the fresh veggies. An easy option is the mixed bag of carrots, cauliflower, broccoli, which gives a little bit of variety but are super easy. It's best to do it in bulk and store the finished product in individual containers in the fridge (or 1-2 in the freezer if you're worried about days 4-5). You can skip this entire step if you buy the frozen individual bags which can just be emptied into each container of protein and then zapped in the microwave just before eating.
Tip 4 - Exploring pre-packed foods
We do understand that sometimes taking the time out to meal prep can be difficult! So we do recommend that you try other options like pre-packaged food. Our top 5 are:
- You foodz
- Workout Meals
- Muscle meals
- Light & Easy
- Fresh meals to you
Generally these guys deliver and have macros included, with the option to mix and match meals, go all out with 5 meals/day or just 1-2 meals/day that you might struggle with (like Lunch/Dinner or Snacks).
That's it! Meal Prep should be easy, tasty and ensure that you're not caught out having to buy expensive, low quality options. Enjoy!*Disclaimer: Individual results vary based on agreed goals. Click here for details.