The Meal Prep 'Playbook'

Meal prepping is what you make of it (pun). When done right, it can be easy and extremely effective to reach your goals for weight loss, gain, and/or maintain; The meal prep playbook can be tailored to any managed lifestyle.

1. Plan Ahead

Planning is the key to prepping - The idea of meal prepping can overwhelm when discovering what to eat, what to shop for, how to cook, when to cook, the list goes on. To be more intentional - I suggest writing down what meals and snacks you’re going to eat throughout the week. Being hungry and indecisive can lead to the dangerous cravings we later regret.

2. Eat the Same

It sounds boring, but it works. You can use different spices and sauces to create more variety - I recommend to try eating the same throughout the week. It makes your shopping list shorter and cheaper when buying items in bulk. You also limit the concern of not controlling what you’re eating.

3. Make a List

You planned what you’re going to eat for the week, so stick to your plan. Having an actual list will prevent you from buying things you don't need - You will also spend less time in the store which means less time browsing the isles.

4. Avoid Shopping Hungry

Eating a well-balanced meal prevents the potential for cravings which can make your time in the food store, very unenjoyable.

5. Set a Time to Cook/Prep

Value your meal prep time like you do with other work-related meetings, family events, or hobbies – Make it a priority. Blocking out that one hour during the weekend, can save you more time throughout your week, especially when it’s busy.

6. Invest in Containers

If you’re meal prepping responsibly, you’re going to need a few containers – There are very inexpensive options online or in stores that will get the job done.

7. Separation of Foods

If you’re having a chicken salad with sides for one of your meals, you’re not going to want to make a bunch of individual salads for the week – To keep food fresher longer, separate each ingredient in its own container and put together your meal when its time to actually eat.

8. Stick to Your Plan

Consistency. Consistency. Consistency. – It takes a few reps to get it down to a system that works for you. You’ll learn new and easy ways to make food you like but more importantly, you will be control of what you consume.