Do you often grab less than healthy food choices because you are so hungry at certain times during the day?
Wanna learn how to prepare all your meals and lunch for the week in under 90 minutes? Then this article is a must. Meal prep will not only save you time but it will also save you money in the long-run.
Step 1: Write out your plan
It doesn’t have to be fancy or anything elaborate, just write down your meal plan for the week. You can use a variety of methods such as a planner (my favourite is ME and My Big Ideas Fitness Planner) or an excel/Word document or good ol’ piece of paper and a pencil. At the top (in columns), write the days of the week and then in the rows leave a space for breakfast, morning snack, lunch, afternoon snack, and one last space for supper.
Step 2: Start with the easiest meals
For me, it’s a no-brainer, breakfast and morning snacks are my easiest to plan given that I like eating the same thing during these times. So for breakfast, I will put my Shakeology drink and for morning snacks I enjoy a small bowl of oatmeal with fruits or raw vegetables or yogourt.
Here are more easy, healthy snack ideas:
-apple with 1 tbps almond butter
-1 oz cheddar cheese and 1 c. grapes
-raw veggies and 2 tbps hummus
-plain greek yogourt, honey & berries
-about 10-12 almonds and an orange
-whole wheat toast, 1 tbsp ricotta and strawberry jam
-cucumber slices and guacamole
-one hard boiled egg and 1 c. diced cantaloupe
-whole grain toast and almond & coconut butter
-celery and almond butter
Some easy lunch ideas:
-pre-cut and cooked turkey strips with quinoa and spinach
-re-cut and cooked beef strips with mesclun salad and pine nuts
-smoked salmon, quinoa and raw veggies
-turkey & lettuce whole wheat wrap
-and the easiest of all…leftovers!
Step 3: Tackle the more complex meals
In my case, it’s supper meals. I often don’t like eating the same thing and I also have a family to feed and want to accommodate as many mouths as I can with healthy recipes. My solution is that I keep it as simple as possible:
-oven-baked salmon with asparagus and brown rice
-chicken stir-fry with ramen noodles
-fish tacos with loads of vegetables
-whole-wheat spaghetti with turkey meatballs
-shrimp stir-fry on brown rice
I also double up the supper recipes so that I either can have some for lunch the next day or freeze a portion for an instant lunch the week after.
Other useful tips if you are short on time:
No-cook meals: Did you ever see how easy kids’ lunches or meals can be. Why not prepare one for yourself. Just make a bunch of hard boil eggs for the week, have some turkey slices on hand, and cut raw veggies and fruits and voilà!
Buy pre-cut vegetables or meats if time is an issue. I also get individual hummus and guacamole cups. It may cost more but if you will eat it instead of forgetting to put the bigger package into smaller ones, then it is all worth it!
Re-use old meal plans so that you don’t have to worry about having a new one every week. Old meal plans are a savior when life gets really busy. I just dig up an old one, and update my grocery list and it takes all the guess work out of that step. Also, if you are a member of Beachbody, you can have access to the meal planner and they create a custom one for you each week.
Click here to access your free printable Meal Planner Sheet