Prepare for meal prep
Meal prep is one of the best ways to not only follow through on your fitness goals, but it also makes organising the rest of your life much easier. By having your meals ready you can calculate the exact amount you need to reach your goals.
But before you even start cooking there are a few things you will need to purchase and prepare, in order to set yourself up for success.
Items to buy
- Variety of Tupperware
- Large box – Bulk meals like pasta or rice based
- Medium box – Salads or sides
- Small box – Snacking products like nuts or fruit
- Tall cylinder pot – Breakfast meals like overnight oats
- Medium cylinder pot – Semi liquids like yogurt
- Small pots – To keep dressings and sauces away from food when not in use
- Liquid containers
- Water bottle – Bottles with measurements are recommended as they will allow you to reach a certain amount each day. An amount that ensures you are always hydrated
- Flask – Try to buy high quality to keep your drinks in the optimal state for the longest time possible. This will be needed for drinks like coffee or green tea
- Protein shakers – If supplements are needed. Buy more than one so you can always have one to hand
- Tupperware cool box – This is only necessary if there is no fridge available to keep you food fresh
- Food scales
- Digital – Tend to more accurate than dial scales
- Large surface – When cooking in bulk you will need more on the scale
- Measuring spoons
These are an essential because of the amount of different variations recipes use. It will also enable you to be extremely accurate. Many people think they are having 1 portion of something, when in fact they are having 2-3.
Work meal prep around your current lifestyle.
By this we mean you need to break your current life into 2 sections. The first one is your everyday routine, the things you do day to day that never change. The second one is events that are coming up that may throw you off track.
It is important not to be a victim to your nutrition, and to dictate exactly how you want to run it. It should NOT be a case of working your life around food and hunger. Instead it should be the opposite and making the nutrition fit around you, essentially aiding, your current lifestyle.
STEP 1 – Write down the major things that happen on a regular basis for at least 7 days
- Wake up
- Work hours
- Workout time
- Regular visits to friends or relatives
- Regular hobby occurrences
STEP 2 – Write down the timings for each of these activities
- Be as detailed as possible
- Be honest with yourself
STEP 3 – Write down the times you currently eat (if the times are not fixed – specify this)
- Use a different colour
- Use rough amounts if possible
- Be as detailed as you can
STEP 4 – Write down where you can fit in your future meals
- Make the timings specific to your goals
- Allow for a cushion of time in case something unexpected turns up
STEP 5 – Block out specific times/days for when you are going to prep your meals
- Try to find more than one block of time in case you are unable to prep for that day (No prep time = no meals = loss of results)
- Look further into your calendar and schedule any events that may mean you either cannot take a meal there or you will not have time to eat how you need to.
- Trips away
- Nights out
- Meals out
- Extra or longer work days
- Pencil in that for the 4-5 days before the event you will need to be extra vigilant with your nutrition – This way you are able to fully enjoy the event.
- If the event means you are compromised the next day (hangovers etc.) Then accommodate for this. Make sure your meals are prepared for ease and convenience the following day.
Plan your meals before you buy them.
Before you even begin to start cooking you need to know what meals you are going to be making. This not only motivates you but it will also be time efficient and cost effective. In addition it means that when you go to the supermarket you will not be aimlessly wandering around. Go in with conviction and confidence.
By doing this you also avoid mind blocks when you are going to prep – or even when you are making a spontaneous meal, you have the right options to hand.
Braww recommends that you choose at least 5 meals for each section of the day. You do not need to buy and cook all 5 meals but it gives you a wider range of options to choose from. We also advise that you plan your snacks as this aspect can bring down your entire meal prep plan.