1. Plan what you want to eat for the week. I usually pick 2-3 different proteins (meats), 3-4 different veggies and 1-2 different carbs. My diet is pretty balanced. I don't do the Whole30, Paleo, Vegan, Gluten Free, etc...I just EAT CLEAN. I also tend to keep my meals low in fat and without too much dairy. Most of my veggies pictured came from the Farmer's Market in Old Town. McClendon's produce is my favorite. All organic too.
2. Pick a day out of the week to cook your food. Last quarter I did my prep on Monday afternoon since I was free that afternoon, but this quarter I'm doing it on Sunday's since my Monday, Tuesday and Wednesday are all long days.
3. It really doesn't take a whole lot of time. Today it took me 2 hours. I had to do 2 batches on the grill and 2 different things in my steamer so it took a little bit longer than usual, but still 2 hours of time to prep your food for the WHOLE week is definitely worth it!
4. Start prepping! I chop my veggies, grill/bake your meat and then put out all your containers and portion everything out.
Here is how it looked for me today...
Veggies cut, washed and portioned out for snack packs throughout the week.
Proteins-Grilled chicken, pork chops, chicken sausage and some grilled veggies
Cooked beets (veggie)
Baked butternut squash (carb/veggie)
Steamed brussel sprouts
Containers ready to portion out meals
Portioned out meals:
From Top Left to Right: Grilled chicken, brussels, broccoli, beets
Middle Left to Right: Grilled chicken brown rice pasta with assorted veggies, (grilled pork chop, squash and broccoli), (chicken sausage, squash and beets) and another serving of chicken pasta
Bottom Left to Right: Chicken pasta, (pork chop, zucchini, squash, strawberries and hard-boiled egg packs.
What my fridge looks like afterwords!
I used this nifty took today to collect my trash so I didn't have to keep walking to the trash! It was so handy! (Trash-ease)
6. Now in the morning all I have to do is pick a meal container and a veggie pack and I'm out the door. I usually make my breakfast fresh which consists mostly of eggs (egg scramble) and Ezekial bread. I will bring various snacks too whether it's pita chips and hummus, veggie sticks, hard boiled eggs, cottage cheese, salmon salad dip, etc. This doesn't include some protein pancakes I made for my pre-workout "on-the-go" meal. I may also make a green smoothie or protein shake too.
7. At night I will make my protein or have something that I have prepped (depends on the day). If I cook the protein it's usually fish since I think reheated fish doesn't taste all that great! I will use my pre-prepped broccoli, beets or brussels for the veggie and cook up some rice or some type of carb to go along with it!
That's it...a week of meals is ready to go for me! Like I said, 2 hours of your time will save you time, ensure you are eating healthy and will save you money from eating out!
Have any questions? Feel free to post a comment!
Did you like this post? If so, I can continue to do them-just post a comment below!
Till the next time--