Each weekend, we spend a couple hours meal prepping our family for the crazy week ahead. We are all headed several directions from workout, to work, to shuffling kids, among several other obligations. We don't have time to think on the run. Our food is an incredibly important part of our day and needs to be convenient. It not only fuels us, keeps us alert and focused, but it also plays a significant role in our results we get at the gym. We refuse and can't eat/drink out of a package and call it a meal.
Have you heard the quote "80% of your results are made in the kitchen"? Well, there is A LOT of truth to that. We sweat to look good in the gym, but we have to eat to foster that work into fatloss and muscle gain. So, in our house, with our crazy too busy lives- meal prepping is a MUST.
So- how do we do it? Up front and honest- we prioritize it. Here is a snap shot of what the house looks like during meal prepping.
Reality. My house is not spotless and I leave it alone until we are done meal prepping. Meal prepping is what helps my family function and stayed fueled for the week, so it is of utmost importance. Plus, when the kids are done playing- they know how to clean up properly and I will be focused on helping them if needed.
So... how do we start prepping? First, you need to know your macros (proteins, fats, carbs) you need for your body composition. (We can help you with that at Triumph.) Then, you can plan your meals based off of those numbers and your total caloric intake. So, Coach Fonseca and I work our numbers and create a week plan. Then- off we go!
Defrost, cook, chop, dice, combine, etc...
With any "left overs" we have from our meal prepping such as extra turkey patties, veggies, spaghetti squash, cooked elk burger- I put them in containers for the kids lunches or nights we need a fast dinner.
Some rules I follow:
1. Start with a clean kitchen- your kitchen will be a mess when you are done. You don't want to be shuffling over last nights mess. Also- start with a clean fridge. Clean out the gunk and the food that is no longer edible.
2. Chop your veggies and fruits. Store them in mason jars in the fridge. Making this type of food convenient make our family more apt to grab it. It is one less step in making breakfasts and dinners!
3. LOTS of tupperware! In meal prepping- make each portion of your snacks and lunches and store them in their own containers. This way you can grab and go out the door in the morning.
4. Label the tupperware! Put which day and what meal they are for- limits the constant checking or guessing.
5. MEASURE your portions. Get a food scale. Use your measuring cups. It is important to be specific.
6. Get a cooler bag. I am the cool kid who rolls into meetings with a cooler bag thrown over my shoulder. We eat 6x a day. Don't worry about what others think. You are taking care of you and you look damn good doing it too.
7. Make it fun. We put on music and cook together. It is definitely a family affair.
8. If you can- cook breakfast and dinner fresh and HOT. You don't want to be eating cold food all day. You'll get tired and bored quickly. Tossing an egg scramble together in the morning takes no time. So, if you have the time- leave those for FRESH HOT meals!
So... what does it look like when we are done? Something like this! Ready for the week!
Happy Meal Prepping!