Sunday is usually my prep day! Here is a long post about prepping and planning...It takes a while to get into the habit if you're anything like me. So start small and work up to it!
WHAT EXACTLY IS MEAL PREPPING?For those of you who are unfamiliar with the term, essentially it is planning and prepping your meals in advance for the week. This means cooking items in bulk and eating leftovers! For those of you who just groaned and are turned off to the thought of left overs, listen up, I used to hate left overs. Now I enjoy them and you should too! Left overs are a fabulous time saver!
Before beginning any meal prep, I advise you to have a plethora of containers on hand, you are going to need them! If you want to go hog wild, I suggest buying containers of similar sizes/shapes so you can easily stack them in your fridge, making your meal prep more space efficient so your fridge doesn't become a war zone. If containers just aren't possible, use ziplock baggies.
Before beginning any meal prep, I advise you to have a plethora of containers on hand, you are going to need them! If you want to go hog wild, I suggest buying containers of similar sizes/shapes so you can easily stack them in your fridge, making your meal prep more space efficient so your fridge doesn't become a war zone. If containers just aren't possible, use ziplock baggies.
Beginner's Guide to Meal Prep:
PLAN AND PREP Please remember, I am not a nutritionist, dietician, or personal trainer, this is just what works best for me and my body. Everyone's idea of "healthy" varies, and that is okay! See a meat, veggie, or starch on here I didn't list? It's probably because I have never tried it or don't care for it, this is just my go to list!
HOW TO:- Pick one day a week as your "plan and prep" day- Grocery shop on this day as well!-Sunday is the day I use
PLAN
1. Plan your meals for the week using the following guideline:- Protein + Starch + Vegetable (and be making sure to get your healthy fats in!)
2. Check your pantry to make sure you have all the ingredients for all recipes before hand!
3. Add any needed items to the shopping list
1. Plan your meals for the week using the following guideline:- Protein + Starch + Vegetable (and be making sure to get your healthy fats in!)
2. Check your pantry to make sure you have all the ingredients for all recipes before hand!
3. Add any needed items to the shopping list
PREP
1. Grocery shop for the week
2. Peel, chop, cut all raw veggies for the week to put in lunch or to have as a snack(Healthy choices are easier to make when they're ready to be eaten!)
3. Repeat the process for any fruit that requires cutting to be eaten
4. Prep your protein/meals (see below) - Make specific meals to eat as alternating left overs- Make items to store in the freezer and eat at a later time- Make your meat "basic" to be used in a variety of ways through out the week.
Now, you can take prepping as far as you want to.
You can:
1. Cook enough protein, veggies, starches to eat for the week (keeping these items basic will make them more versatile to use during the week) OR
2.Cook two meals to generate enough meals to alternate for the week (five days of dinners)(the weekend is always a free for all for me because I know I'll be home)
1. Grocery shop for the week
2. Peel, chop, cut all raw veggies for the week to put in lunch or to have as a snack(Healthy choices are easier to make when they're ready to be eaten!)
3. Repeat the process for any fruit that requires cutting to be eaten
4. Prep your protein/meals (see below) - Make specific meals to eat as alternating left overs- Make items to store in the freezer and eat at a later time- Make your meat "basic" to be used in a variety of ways through out the week.
Now, you can take prepping as far as you want to.
You can:
1. Cook enough protein, veggies, starches to eat for the week (keeping these items basic will make them more versatile to use during the week) OR
2.Cook two meals to generate enough meals to alternate for the week (five days of dinners)(the weekend is always a free for all for me because I know I'll be home)
MEAT PREP
Preparing- Make ground beef/ ground turkey items and freeze for a later date
Cooking - cook as much of your protein that you would like to have for the week.
Grill or bake chicken in bulk with a variety of seasonings to switch up the flavor during the week.
Use your crockpot! You can Cook chicken in the crockpot and use it to add to recipes for the week .
Hard boil enough eggs for the week as a lunch option or go to protein based snack
Preparing- Make ground beef/ ground turkey items and freeze for a later date
Cooking - cook as much of your protein that you would like to have for the week.
Grill or bake chicken in bulk with a variety of seasonings to switch up the flavor during the week.
Use your crockpot! You can Cook chicken in the crockpot and use it to add to recipes for the week .
Hard boil enough eggs for the week as a lunch option or go to protein based snack
SNACKS
Portion all snacks and have them labeled for your days. KEEP your breakfast and snacks for the same day place together in fridge. If you use a lunch box it will be easier to pack when the days are grouped together. Same goes for lunch keep all meals for the same day grouped together in the fridge.
Portion all snacks and have them labeled for your days. KEEP your breakfast and snacks for the same day place together in fridge. If you use a lunch box it will be easier to pack when the days are grouped together. Same goes for lunch keep all meals for the same day grouped together in the fridge.
NOTES/TIPS- When I meal prep, I meal prep in two ways, based on my schedule for the week:
1. Basic Meal Prep. I make all of my lean proteins very "basic" so they are more versatile for eating through out the week. For example, I will cook my ground turkey with only garlic powder, or grill my chicken with just seasoning as opposed to a marinade. Or I bake four different types of marinated chickens at the same time using aluminum foil and creating dividers in the baking pan, so while I am still eating chicken all week long, it is a variety of flavors! I do all my cutting up of vegetables and fruits on this day, in addition to cooking all of my protein, starches, and veggies!
2. Meal Prep Dinner Based. I do all my cutting up of vegetables and fruits on Sunday, and cook one of my meals, ensuring I have enough to eat for that night, and Monday, and one other day one of my meals, ensuring I have enough to eat for that night, and Monday, and one other day during the week. Then, on Tuesday I will cook because I have time, for that night, and one or two other days of the week. I cook twice to ensure a rotating schedule of left overs so I do not become sick of what I am eating. This is a "dinner based" meal prep, meaning I will eat the same two dinners through out the week, on alternating days.
1. Basic Meal Prep. I make all of my lean proteins very "basic" so they are more versatile for eating through out the week. For example, I will cook my ground turkey with only garlic powder, or grill my chicken with just seasoning as opposed to a marinade. Or I bake four different types of marinated chickens at the same time using aluminum foil and creating dividers in the baking pan, so while I am still eating chicken all week long, it is a variety of flavors! I do all my cutting up of vegetables and fruits on this day, in addition to cooking all of my protein, starches, and veggies!
2. Meal Prep Dinner Based. I do all my cutting up of vegetables and fruits on Sunday, and cook one of my meals, ensuring I have enough to eat for that night, and Monday, and one other day one of my meals, ensuring I have enough to eat for that night, and Monday, and one other day during the week. Then, on Tuesday I will cook because I have time, for that night, and one or two other days of the week. I cook twice to ensure a rotating schedule of left overs so I do not become sick of what I am eating. This is a "dinner based" meal prep, meaning I will eat the same two dinners through out the week, on alternating days.
BREAKFAST I prep my oatmeal for the week or five days at a time.
MAKE YOUR LUNCH THE NIGHT BEFORE HAND, or even multiple nights in advance! Prepping lunch ahead of time is much less work on you and ensures you have a nutritious and delicious lunch to fuel you through the day .
When buying ground meat, make your patties, etc. ahead of time while the meat is already defrosted so you can freeze them in bulk and pull them out to use at a later date. If the meat is already "prepped" then all you need to do is simply cook it to enjoy its' deliciousness.
STORING ITEMS:After items are prepped, place each meal into a container to store in refrigerator so easy use. If you don't have containers, you can put breakfast, lunch and dinner items in ziplock baggies, with each day that item is used (i.e. Monday, Wednesday, Friday) labeled. That way all you have to do is pop it in the microwave and you’re done on that particular day.
DO WHAT WORKS FOR YOU:Everyone meal preps at different intensities or "levels" I will call them. The level of meal prep depends on their schedule, health goals and time willing to dedicate to prepping. For example, I consider myself an intermediate meal prepper, since I prep for usually four to five days worth of dinner, a few days of breakfast, and all my healthy snacks. An advanced prepper would be an individual who has all meals and snacks, and freezer preps done in advance for the entire week.
Remember, do what works best for you though, if cooking everything at once on Sunday is too much because that's your day of rest, pick two days to meal prep then, this is what I do sometimes!
Remember, do what works best for you though, if cooking everything at once on Sunday is too much because that's your day of rest, pick two days to meal prep then, this is what I do sometimes!
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