Hey Fusion Family, let’s talk meal prep!
One of the comments I’ve read on social media or hear during classes/personal training sessions lately is how busy people are with different work situations, remote learning, family obligations, fitting in workouts, etc. These hectic schedules often result in grabbing fast food, quick snacks, or skipping meals altogether. While I’m in a different work situation than I thought I’d be post graduate school, I’m still finding myself busier than expected and struggling to eat the amount of food (and quality of food) I know I should be eating. I know meal prep can be a solution to my food struggle, but if you’re anything like me, the idea of meal prepping for a week seems daunting and extremely time-consuming.
What is Meal Prep and What’s the Point?
First off, meal prep is simply preparing meals ahead of time, most often for the upcoming week. The purpose is to simplify your eating schedule, provide a healthy and easy option for food, and ensure a proper amount of nutrients to help you achieve your goals. It’s easy to overeat these days and meal prepping helps you control your portions.
For me, while I recognize how helpful it can be for keeping us on track nutrition wise regardless if we are trying to lose weight, maintain weight, or gain weight, I don’t enjoy the act of cooking and find excuses not to do it. I’ve checked out some online meal-prep delivery options and they are all incredibly expensive (300-400 a week!) so not an option for most of us, myself included. The only somewhat cost effective one I’ve heard of is Food for Strength which is about $10-15 per meal, and they have a menu to choose from each week.
Identify Your Problem Area
I recognized that while I consistently ate a quality breakfast, dinner, and some pre/post workout meals along the way, lunch was where I fell short and often didn’t eat necessary quantities. So, as I thought about this issue and the, at times, overwhelming task of meal prep, it became clear: on Sundays, I would only meal prep five lunches/meals. That instantly felt do-able!
First of all, while I did spend 2.5 hours on Sunday making the two meals I would repeat throughout the week, the amount of time saved during the week not having to cook or worry about food was immense. It also allowed me to think about other things rather than on what I was going to eat for lunch every day. Not only that, I felt I had more energy throughout my day because I was eating enough nutrients and calories. For those of you chefs out there that are skilled in the kitchen, you may be able to get done faster than that. I was definitely more efficient in cooking the second week, so you’ll get better at it as you progress!
How to Meal Prep
Meal prepping doesn’t have to be hard or boring. I highly recommend having 2-3 different meals for the week; the same meal five days in a row is a little rough and boring. The variety of 2 meals works really well for me. There are thousands of recipes online for different meals you can put together, including those using crock pots or pressure cookers, or you can expand your favorite healthy recipes into 2-3 separate meals. I personally like the “bento box” style of eating, but find what works for you and better yet, what you’re actually going to eat! If the food doesn’t appeal to you, you won’t stick with it. I am going into my second week of this little experiment, so I’ll explain my meal choices.
Important note: These food choices and amounts work for ME! These choices and amounts may not work for you, your dietary preferences, and your goals. Reach out to me or another trainer if you are struggling with how much you should be eating. My goals are maintenance of body weight and muscle as well as properly fueling my daily activities, so I want meals high in protein with sufficient carbs and fat. If you are trying to lose weight, your food amounts and carb intake are likely to be lower. Also keep in consideration your true activity level. My lifestyle and activity level require me to eat more. Your goals and activity level may not.
*Pro Tip: If you’re trying to lose weight and feeling hungry between meals, increase your protein and complex carb intake. Both protein and complex carbs take longer to digest than simple carbs/sugars so you’ll feel fuller longer and not to mention the digestion of those foods actually burn calories too, called the Thermic Effect of Food! So you’ll be feeling full AND working to stay in that caloric deficit you need to lose weight.
Week 1: Took me 2.5 hours to prepare 5 meals and had plenty left over for extra meals/snacks throughout the week.
- MWF Lunches: 477 Calories, 34g protein, 32g carbs, 24g fat
-5oz of Flat Iron steak, 3 oz of baked garlicky green beans, and 5 oz of sweet potato.
- T/TH Lunches: Chicken Stir-Fry- 396 Calories, 35g protein, 55g carbs, 3g fat.
- 5oz chicken breast, 1 cup of Jasmine rice, 2 asparagus spears, 1 cup of red/green peppers, 1 tbsp Soy sauce.
Week 2: Took me 2 hours to prepare and had plenty left over for extra meals/snacks.
-MWF Lunches: 474 Calories, 34g protein, 56g carbs, 12g fat
-5oz Chicken thighs, 1 cup roasted brussel sprouts, 1 cup Jasmine Rice, ½ tbsp Olive oil
-T/TH Lunches: 611 calories, 49g protein, 66g carbs, 13g fat
-5oz baked Steelhead trout, ½ cup Farro, 12 asparagus spears, ½ tbsp olive oil, 1 tbsp salted butter.
How to Get Started
Break it down: Figure out what meal you struggle the most with, and then prep for that one whether that’s breakfast, lunch, pre-post workout meals, nutritious snacks, dinner, etc.
Consider how many calories you want to eat for the meal especially considering your own daily caloric allowance. Ask us if you need help!
Pick your recipes: Once you figure out what meal you need the most help with, either look up some recipes online or pick your favorites and plan them out.
Go get your ingredients but bring a list so you only buy what you actually need! Remember, most of the nutritious stuff in grocery stores are found in the outer aisles!
Pick your time to meal prep, make sure you have containers, and get cooking! Cooking in stages worked really well for me, for example I cooked my rice and farro first, then vegetables, then protein. Trying to cook everything at once is too complicated for me!
Measure your food! Use MyFitnessPal (or another calorie counting app) along with food scales (definitely recommend having one), measuring cups, or even using fist sized portions for your proteins to ensure you portion out the right amount for you.
Refrigerate and enjoy not having to worry about 5 meals!
Bottom Line
Meal prep can be daunting, but it can be simplified and save you time, money, and stress during your week when you don’t have to think about what you’re going to eat. When you’re properly fueled with healthy foods, you’ll also be less likely to reach for those quick and not so healthy options.
As always, reach out to me or your Fitness Fusion trainers if you have any questions or need some guidance!
Get Fused!
Jess Ezold