Meal Prep 101

When you get to a point where you begin to plan out your food choices, that’s when you step up your fitness game to a new level. Meal prepping is challenging but you will reap extraordinary reward for the effort.

When you become aware of how many calories are in that salad dressing or that pasta dish, you start to take much greater control over how ripped and lean your physique looks.

Calculating your macros and having meals and healthy snacks prepped and ready for when you get hungry will make it that much easier to attain and maintain that lean muscular physique that almost everyone wants to have but few have the discipline to achieve.

Here are five of your common meal prep questions answered:

1. What Foods Should I Buy To Meal Prep?

You don’t have to spend loads of money on groceries to meal prep and eat healthy. The key is to shop smart. Bulk shop meal prep food items such brown rice, sweet potatoes, chicken breast, eggs, lentil, beans, canned tuna, lean beef, fish, oats, Greek yogurt, vegetables, walnuts, etc.

2. How meany meals should I eat per day?

You will eat either six small meals per day or eat three big meals per day with three snacks in between. You will eat approximately every three hours. Each meal will contain a quality source of protein such as lean chicken breast, lean beef or fish, a source of complex carbohydrates such as sweet potatoes, brown rice or oats, and a sources of healthy fats such as olive oil, nuts, eggs, or avocados.

3. How do I make the meals taste good?

Prepping meals does not mean eating bland food all day. Use seasonings and spices of that you enjoy. Change around your protein and carb sources. Add in tasteful vegetables such as mushrooms, peppers, onions and herbs. Use low calorie and low sugar sauces, vinegars and generally be creative with your meal prep.

4. How do I portion out my prepped meals?

If you want to be strict, you can weight everything out on a scale, but you don’t have to. Lay out all the containers and visually portion out your protein, carbs and fats evenly. In each big meal you should have about 5 grams of protein, 1 cup of complex carbohydrates and 1 tablespoon of healthy fats.

5. What should I do when I can’t prep meals?

If you are forced to eat fast food or you are out at a restaurant, it’s not the end of the world. It doesn’t have to sabotage your healthy eating habits. Just make solid food choices from what’s available. Don’t hesitate to make special food requests when you’re at a restaurant. For example, you can always grab the burger and ask to have the fries swapped for a bowl of broccoli.