Power Or Meal Prep
You have heard it said, when it comes to health and fitness and especially any weight loss journey, that it is 20% exercise and 80% nutrition. Some might raise their eyebrow at this statement but it couldn’t be more true. Here is the thing, even if you work out consistently, if you aren’t feeding your body the right food the best you will do is maintain your weight, but your health will eventually decline. So I want to show you a few ways you can be successful in the kitchen so your work in the gym isn’t in vain.
Now I am certainly not asking you to drink wheat grass shakes and juiced carrots every day. While that works for some, I am aware that it is not realistic for everyone. What we are going to talk about today is MEAL PREP! I know what you’re thinking but hear me out. You have also heard it said that if you fail to plan, you plan to fail, and this applies to fitness especially.
POP QUIZ: If you do not have food readily available, and you’re hungry, what do you do?
A: Stop at the store and grab a healthy snack
B: Skip lunch (I do it all the time anyways)
C: Stop at the closest fast food joint (Just this one time)
If we prepare our meals in advance we can avoid these scenarios all together. There are a few different ways to meal prep and depending on your schedule you will want to pick the best way for you. You can cook a healthy dinner and ensure there are leftovers for the next day. You cook for just a couple days in advance, or do a full week prep, this one takes a bit of time and attention. For the last two you would pick a set day to prepare all the meals needed for the upcoming days. If lunch is your struggle start here (keep it simple). Let’s get into detail!
These meals should be balanced. You can turn to these foods for your Protein: Chicken, fish, red meat,or even eggs (especially the yolk!) for complete proteins or combine things like brown rice with black beans if you do not get your protein from animal products (more on complete and incomplete proteins to come!). For Carbs: Brown rice, vegetables, legumes (beans), whole grains, fruits, nuts. And finally for your healthy fats: avocados, coconut oil, olive oil, and other foods that contain omegas 3s (especially from marine sources like salmon). Also grab some snacks, fruits, veggies, nuts and yogurt are easy favorites!
Now that we have a list of food to compile meals here are the next steps! Buy a set of Tupperware that you really like, an insulated bag and get to cookin’! Mix up the seasonings and the pairings. Don’t let it get to redundant and give yourself a reason to stop. Pack for all the meals you cannot be at home to eat and reduce any chance of stopping for food elsewhere. Chicken is the easiest place to start, bake it, pan fry in a healthy oil for cooking on low heat you can use olive oil for higher heat use canola, almond, or peanut oil. You can also grill or even crock pot it!. Steam your veggies. Pack in your carb and get ready for the best eating of your life. It is vital that you sustain your metabolism with snacks between meals. Ideally one between breakfast and lunch and one between lunch and dinner. Yogurt, nuts, peanut or almond butter, fruits. Or any combination of these should help you sustain your metabolism so it doesn’t sink into a mid day lull!
Meal prep is as hard as you make it, take it one day at a time. If you're not a chef don’t over complicate the recipe. Make sure you pack enough so you aren’t tempted, or at least have no excuse and finally, stick to your guns. You can do this, one day, one week, one month at a time. If you do this, success is a virtual certainty. Start somewhere, because you got this, you deserve this and you’re going to kill it!
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