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Whatever your health and fitness goals are, taking a bit of time to plan your meals so you’re prepared for a busy week of work, school, kids and everything else can set you up for success! Put in a little work now and you’ll be sailing through the week!
At the end of a busy day, the last thing I wanna do is think of something to make and then have to actually go and make it. This is where meal planning and prepping comes in.
How I like to meal plan:
1.Pick a day
I designate 1 day of the week to plan my meals for the week and do a grocery shop. For me, this is Sunday (or sometimes Monday if the weekend is busy, but I always look ahead to make sure I'm prepared).
2. Choose your recipes/meals
I search through my favourite meal planning app (Mealime - no, they don't pay me lol) and choose 2-3 recipes that I'll cook over the next week. Rather than having to cook every day, I set my recipes for 4 people so that I get a few rounds of leftovers from each meal. But if you prefer, you can choose a different meal for each day of the week.
3. Get your groceries
Once I've chosen my meals for the week, the Mealime app generates a grocery list (which is why I love the app), so now I know exactly what I'm getting at the grocery store. If you're super short on time, you can just order your groceries online these days, but for me, as much as I don't like the task of grocery shopping, I do like that it gets me out of the house and it's actually something my husband and I do together. Date night at the grocery store anyone? :P
4. Prep or Cook
I usually cook meal #1 that same evening, and it's usually enough to last 2-3 days. Then once that runs out, I cook meal #2 and I already have all the groceries I need and I know approximately how long the recipe will take to make, which helps me stick to the plan. And just to make it a little more enticing, I always put music on when I cook, so rather than just being a boring chore, it also feels like a bit of me time! Throw on your favourite album or a podcast episode you've been dying to listen to, and get going!
5. Bonus hack: Plan your snacks
I'm all for eating when you're hungry, and sometimes that hunger hits between those prepped meals so it only makes sense to have a plan for your snacks, too. Some of my go-to snack items are single serve yogurt, wraps (so I always have my staple wrap ingredients on hand), almonds, protein powder, cheese strings and fresh fruit. Make sure to add this stuff to your grocery list, too!
This all might sound like a lot in the moment, but why do I go through this whole process?
The pros of prepping:
1.You save money
When you have a plan, you only buy what you need and don't end up wasting stuff that sits in the fridge unused.
2. You save time
When you do all the thinking and planning ahead of time, you don't waste time wondering what you're going to make each day when you're already knee deep in decision fatigue. If you cook extra servings, then you're only cooking a couple times instead of every night so there's tons of time saved as well!
3. You nourish your body
When the food is already in the house and already made, you can eat it! Having home-cooked meals on hand makes it easier to eat filling foods that will support your body through your daily activities and workouts. It can also help you eat more variety if you're trying out new recipes.
4. You stick to your goals
When your body has hearty, home-cooked food in it, you'll have more energy to put into your workouts to help you get strong and hit your movement goals! And while I'm all for making room for all foods including takeout, if you eat out frequently, the meals can sometimes leave you feeling a bit overfull, sluggish or dissatisfied. You deserve to enjoy your foods and feel great in your mind and body after eating them!
If you would like some helping setting up habits that will make fitness easier for you, contact me here!
Coach Dee
@deefitdot
*This is a fitness and personal training blog for information purposes only and shouldn’t be seen as health, nutritional, or medical advice. This site is not intended to be a substitute for professional medical or health advice, diagnosis or treatment. Any information you use from this site is at your own risk. Never disregard professional advice or delay seeking it because of something you read on this site.