Have you ever heard the saying “if you fail to plan, then you plan to fail”?
This saying has some truth to it, especially regarding the foods you put in your body. Food prep has changed my life and added many extra hours to my week that I never knew even existed! These ‘extra hours’ were the ones I was spending time preparing meals for me and my family on a daily basis, sometimes even 2 hours per night if you count the cutting, washing, cooking and clean up time.
Cooking one time per week has freed up 8-10 hours per week of spare time that I now have to enjoy time with my family, unwind from the day and most importantly keep me on track with my nutrition!
Im going to teach you how to plan to succeed, and make it so efficient that you can’t afford NOT to do it! When you learn how to make meal prep a sacred ritual in your busy life and honor it, you will make it a priority and schedule around it so you never miss a week. Personally, I think that cooking and doing your food preparation is one of the highest acts of self love you can participate in and it keeps giving back all throughout the week.
I will show you exactly what I do to set myself up for a week of successful eating and my top 5 tips for a successful food prep.
1. Choose your recipes.
The way I choose my recipes is pretty simple. I want all of my daily meals to include a balanced amount of protein, vegetables, healthy fats, and complex carbs. I make sure to include some protein with every main meal. Then I put together a list of recipes that sound good to me with quality ingredients. Make sure to change it up every week to make it exciting, taste something new each week even if it is just changing the way you season your food.
2. Make a grocery list.
Just go through the ingredient lists you have put together for your meals and note what you need to shop for. Decide if you’re going to double your recipes (this is called ‘batch cooking’) and start writing your grocery list based on the foods you’ll need. Keep a grocery list on your fridge to write things down on throughout the week for inspirational ideas of meals you would like to make for the following week.
3. Set aside some time to enjoy your grocery shopping trip. This is really important that you actually enjoy shopping. I recommend to shop the perimeter of the store first, this prevents the temptation to buy processed foods. Trying out new recipes every week will take you to parts of the grocery store you have never been to and will discover how much fun it is to eat new things. It is very important to shop on a SEPARATE day than you food prep, otherwise it becomes an all day project, time consuming and overwhelming- don’t make that mistake.
I usually do my shopping on Saturday and food prep on Sunday so my meals are ready for the work week.
4. Batch your time and meals.
When you get home, having the recipes all printed out is your blueprint to doing this successfully. Batching your time and recipes (cooking large quantities of the same food) takes about 2-3 hours on the weekend and leaves you with 8-10 extra free hours during the week! Your going to be making the best choices for my body all week and not relying on pre-made foods that have too much sugar, additives or ingredients that could otherwise be detrimental for your health.
5. Make it a Weekly Ritual.
You’ve got to adopt a lifestyle and habits that you can stick to for the long term. Trust me, it becomes easier to maintain these habits as they will become second nature to you overtime. You will see and feel the difference in your increased energy and decreased waistline!
Don’t count the calories, count the NUTRIENTS! Your body will tell you as soon as it’s full because the increased volume (quantity of fiber) and nutrient density (the micronutrients in the food) allows your hormones to signal properly allowing you to feel fuller much sooner.
Pre and post workout, you need carbs and protein. But if you look at your already prepared meals, you already have protein and complex carbs in abundance – why not eat one of your meals that you’ve taken the time to prepare? Save money on processed junk and eat the quality food your body desires!
If you would like to learn more about food prep and try some tasty new recipes to spark creativity click here to join my upcoming food prep workshop.