The trick in maintaining a healthy lifestyle is consistency. The first step is outlined in my last blog, Go-To Grocery List, which includes a checklist shopping guide to use when heading out for your weekly grocery trip. The second step is using those foods to make delicious, healthy meals! I’m going to keep it simple and provide you with a meal prep guide that will save you time and effort during busy weekdays. Even if you’re working from home, prepping foods will help eliminate the “grazing and gaining” trend!
After you’ve successfully braved the masses at your local Costco or grocery store, follow the steps listed. I usually encourage my athletes and clients to do this on separate days to avoid feeling overwhelmed, but the choice is yours! I usually allow 60-90 minutes for grocery shopping and 60-90 minutes for meal prepping.
*If you have small children, add 1-2 hours on to that guesstimate 😉
1. Make your carbs ahead of time (30-60 minutes)
- This is the best one because it’s EASY! Throw 2-3 cups of rice/quinoa into a rice cooker with the prescribed water amount and have it ready to pull out for a quick side dish. You can also boil a large pot of pasta instead for the same purpose. Tip: stir in a drizzle of olive oil and mix before storing.
- If you’re on a sweet potato kick, now is the time to can slice the potatoes thinly and bake for an hour @ 375. Drizzle with oil, season with salt, pepper, garlic, and chili powder or taco seasoning. Start here as this step takes the longest.
2. Slice and dice veggies. (10-15 minutes)
- Dice/ Chop onions, peppers, mushrooms, broccoli, etc. for MAIN DISHES
- Slice carrots and peppers for healthy SNACKS
- Place diced/chopped veggies in a large container to streamline dinner prep
- Place sliced carrots and peppers in individual serving containers or snack bags for grab n go convenience.
- I like to knock this out right after starting the carbohydrates; it’s the most tedious.
3. Prepare your proteins (20-25 minutes)
- Marinate your chicken, fish, pork, beef, etc. If you’re grilling or baking your meat, that’s as far as you need to go. When it’s time for dinner, all you have to do is pull the marinated meat out of the freezer.
- I usually prepare 1-2 lbs. of turkey taco meat as a staple fridge item. You may prefer to do tuna or chicken salad, or beef tacos, or prepare a large container of tofu. Whatever your preference, I strongly recommend a mainstay item that you can build a meal around. Turkey taco meat can make a healthy salad, wrap, or rice bowl into a meal in 5-10 minutes. I prepare and store in a Ziploc container every week. Just throw ground turkey in a pan with taco seasonings and some water.
- Rinse, slice/chop if needed, label and freeze any protein you won’t cook in the next 3-5 days. This eliminates waste, and the pressure associated with “needing to cook something before it goes bad.” Plus, it’s easy to grab a bag of sliced frozen chicken out of the freezer, thaw, and throw it into a pan to begin cooking.
- Hard boiled eggs are a lifesaver for those who don’t get enough protein! Place a dozen eggs in a large pot of water, bring to a boil, boil 5-8 minutes, then turn off. Leave the eggs till they cool, then rinse with cold water. Shell, and place into containers or baggies for a high protein snack, or breakfast! I usually do this as my taco meat is cooking.
4. Smoothies & Shakes (10-15 minutes)
- Throw some smoothies in the fridge for an easy, healthy post workout snack or breakfast to go! Follow my Easy Recovery Smoothie recipe, or just throw fruit, almond milk, and protein powder into the blender and puree. Store in fridge or freezer.
- If you’re a protein and milk/water only type, place scoop protein powder in shaker cups or baggies. Now, all you have to do is add liquid and shake. Brainless!
In a perfect world, your carbohydrates are done cooking as your proteins are finishing up so you can place everything in containers and store. I finish it all up with the smoothies or shakes before wiping down the kitchen. It may take a bit of fine-tuning your first try, so don’t hesitate to take notes on what you liked and what you want to different the following week to save time. It has to work for YOU. If you find a rhythm that works, you’ll be more motivated to stick with it each week. There’s room for variety, so have some fun being creative week to week. If you come up with any fun ideas or hacks, please share!