I have now competed in two fitness modeling competitions and meal preparation in advance allowed me to build muscle, eat at the right times and get the body I wanted!
Meal prep is important in day-to-day life too. Right now I have a flexible schedule that allows me to eat lunch at home most days, although I do have to prep dinners for a couple of nights a week.
I am lucky enough also that I’ve been buying my groceries just once a week for the last 5 or so years, so I am used to a routine, buying in bulk and not running to the supermarket every few days. Preparing your meals and shopping ahead saves not only money but time! Follow these tips on how to prepare meals in advance to help you avoid snacking and start eating properly.
Here’s a few tips I’ve found helps me prepare my meals in advance:
Grab a planner (I love this Kikki K one which as a planner and shopping list all in one, and use an older version of it) and write out your meals for the week and what you need on your shopping list. Work out portion sizes for ingredients like meat and vegetables, so you can add up how much you need of it and buy that for the week.
2. Buy your groceries in bulk
Going to the supermarket/markets etc once a week will save you loads of time and money. For the past 5 or so years my partner and I have got into a routine of doing our groceries on a Sunday for the rest of the week buying enough food for lunches and dinners from Sunday – Friday. By doing this it saves you time each night and money buying unnecessary items and also treats! ;)
3. Set aside a couple of hours each week to prepare some meals in advance
Everyone has different schedules and work hours. I used to meal prep on Sunday afternoons after I grocery shopped and a Wednesday evening also. Now it’s generally a Monday as I work Monday and Tuesday nights. Remember cooked food generally only lasts 3-4 days in the fridge. If you need to keep it longer, pop it in the freezer!
- Food (of course)
- Measuring cups
- Tupperware containers and ziplock bags
- Kitchen scales
5. Cook meals in bulk
Stick to the basics and find recipes that you love and are easy to make. Cook enough food to last a few days or even a week and freeze some. Making a casserole or stir fry for dinner, double the recipe and use left overs for dinners or lunches. Don’t just chop up enough veggies for one meal, make extra and you’ve got dinner the next night too with some protein!
6. Don’t worry about it all being perfect
Didn’t make enough snacks? Bag up nuts like almonds and boil some eggs, cut up a few extra pieces of vegetables or fruit and pop in containers and grab a protein shake for when you’re on the go! Buy tins of tuna and have fruit like apples or carbohydrates like rice cakes for when you’re in a hurry!
I hope these tips help you next week when you’re doing your groceries! ;)
Do you meal prep? Do you shop each night or once a week?