I was talking to a friend who has just started weight watchers and we started to discuss the importance of food prepping for the week. This wasn’t the first conversation I had on this topic this week. With 3 new PT clients and 2 new corporate clients the importance of nutrition and food prep has been discussed eagerly with some trepidation from clients.
For me food prep is almost as important as the food you eat. It allows you to plan you nutritional intake and more importantly reduce the temptation to deviate from your nutrition plan. My friend was saying she wasn’t sure how to approach food prep and which foods keep long enough to last the week. So, for that friend and everyone else, here are 7 tips to allow all novices to food prepping to succeed.
Prep your food Sunday dinner time the same time you are cooking. Two birds with one stone. Prep your snacks, lunches and the time-consuming parts of dinner prep. Whether you are doing two preps a week or one, the journey starts Sunday. An hour spent prepping will save many in the week.
One of my favourite snacks, egg muffins.
http://www.recipegirl.com/2014/10/18/egg-muffins/ You can change the sausage for any other meat or make it veggie by leaving it out. Experiment with the fillings. Lasts for 5 days.
Prep for tea as well. My girlfriend and I eat similar meals (but much different portions). We cook with a lot of vegetables and typically washing then chopping vegetables is the part of prepping tea that takes the most amount of time. Easily solved. We chop up all the veg on a Sunday and place in air tight containers in the fridge. When it comes to cooking tea it’s just a case of grabbing a handful of veg and throwing it in the pan.
Another great snack, broccoli and sweet potato fritters.
http://www.sheknows.com/food-and-recipes/articles/1001295/broccoli-sweet-potato-cakes . So easy and cheap to make, plus they last for the whole week.
If you are not confident in prepping food for the whole week then split the week into two. Prep on Sunday for up to Wednesday and then Wednesday evening for up to Sunday. Yes, it takes a bit more time but you will have zero worries about food going off and it allows you to prep for 7 days rather than 5. Tupperware is key to keeping food fresh.
Find food you like and enjoy as repetition is key. To make 5 different snacks, breakfasts, lunches and dinners for the working week would take so much time it would negate the whole premise of food prepping. My choice of lunch is always white fish or chicken breast with sweet potato and asparagus. I make 3 days’ worth then repeat. This is what I like and fits in with my nutrition plan. You too must find a food that does the same for. A starting point is finding out your BMR then organising your food around that. Try this link, http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/
Stop putting it off! Regardless if you have no idea whatsoever, or if you have been experimenting with food prep, now is the time to start taking it seriously. There is so much information out there regarding food prep technique, recipes and advice, it is easier now more than ever, to design a nutrition plan that is prepped for the week. Even better, let us do the work and plan it for you. Check out our good work.