How do I ‘Prep Food’ without prepping food.*

Friday, 26 October 2018, By Joe Sprange

I would consider myself time poor. I want and need to eat well within my life of running a small business, being a husband and parent, all while doing plenty of my own training. I want to share some of the things I do weekly to stay on track with my nutrition:


  1. Cook more than I need for one meal.
    • I often cook a roast on Sunday night, but I will cook at least double what I need. I will use the leftover meat and veggies in salads, sandwiches and snacks. I love slow cooking a leg of lamb.


  1. Always, always have healthy 'instant' meals on standby.
    • My go to is fresh pre-packaged soups. These are normally inexpensive, low in carbs and high in vegetables. They take 3 minutes to heat up and are great if you need dinner with only 10-20g of carbs. I will often add extra protein as a side dish.
    • You can also use left over from Sunday night, in a wrap, salad or even an omelette.


  1. Protein, Protein, Protein.
    • I plan my meals around getting the right amount of protein for me; roughly 30-50g or about 30% of my total daily protein macro. I always have back-up protein, in the fridge, freezer or pantry.
    • I hard boil 12 eggs every Sunday (along with the roast). They are another great way to add protein to your meals.


  1. Pack green into your meals.
    • I always buy a big bag of baby spinach - it is great to add to any meal. High alkaline foods help reduce your visceral fat. You simply can't eat to many green veggies.


  1. High protein desert.
    • I often find by the end of the day I have no carbs left, and if I have an early dinner with my son, by 8pm (nearly my bedtime) I am staving. My favourite dessert is a high protein yoghurt with berries.


Thanks for reading. I hope you found this useful and please let the team or I know if there is anything we can do to help you with your nutrition.

*Disclaimer: Individual results vary based on agreed goals. Click here for details.

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