So, What is Meal Prep Exactly?
He is a Registered Dietitian. A double whammy that will impede your progress and hurt your health. Cottage Cheese low-fat, dip crackers in cottage cheese. Alex says November 20, Thanks, Amylee! Tuna Sandwich 2 slices grain bread, 4 oz tuna-drained, 1 thin 2-oz slice cheddar cheese, non-fat mayo, lettuce, tomato. Cutting Example Freddy Fatts tips the scales at a not-so-solid lbs. Weight Gain Meal Plan:
The Benefits of Meal Prep
My kitchen is also much cleaner all the time because I cook once a week. So no messes or time spent cleaning during the week. Meal prep is a game changer for me for the reasons above. I cook all my meals Sunday night, then pack them neatly in storage containers. You can be vegan, vegetarian , or full on carnivore and prep your meals.
You need a plan to handle chaotic days. Avoid binging and bad decisions by meal prepping. This is where meal prep reduces diet anxiety by having a healthy, wholesome, quick meal ready to eat when you are hungry. Are you a skinny guy trying to build muscle? Dirty foods slow your metabolism and steal your energy while making you fat and sick. Clean food, on the other hand, provide energy and nutrients while making you healthy and strong. A double whammy that will impede your progress and hurt your health.
Eating clean will give you energy all day, fuel you through tough workouts, and provide you with nutrients to recover and build muscle. This is tried and trued. The way you eat directly impacts your quality of life. No question about it. It takes many months to build a great physique. Steady progress made daily is how you get in shape. For every clean food item there are bad food items.
Temptation to eat poorly is everywhere and you will fail to eat clean without a plan. Consistency is the name of the game. Meal prep is predicated on consistency. To make lean gains, I put myself in a slight calorie surplus. Meal prep makes it super easy to hit my macros every day.
I keep my meals simple weight everything and portion my meals according my my nutrition needs. Some days I say to Hell with meal prep and eat anything and everything I want. I enjoy every bite and relish the experience. My tastebuds are so acute the flavor is unmatched. Unlike if your taste buds are dulled by eating treats constantly. The more you eat it, the less you enjoy it. The Law of Familiarity. Buy all the foods you need for the week.
Lunch and Dinner for a 5 day work week. This is a good place to start to get the hang of meal prep without being overwhelmed. Cooking removes fat and moisture. Go heavy on the veggies to be safe. They help fill you up because you can eat a lot without adding too many calories. I eat grams of vegetables per meal. Sounds like a lot. Veggies contain a lot of water so buy closer to 10 pounds total.
Pots, pans, utensils, etc. Not having the right tools for any job is infuriating. Pick and chose what makes sense for you. Steam Pot — for steamed veggies like broccoli and cauliflower. Meal prepping a ton of food with small tools is frustrating. I use two large frying pans when meal prepping.
Double duty, baby, means I cook twice the amount of food fast. Oh, get the cover. It keeps splatter contained. Baking tray — for cooking vegetables like asparagus and chopped potato in the oven. KitchenAid Crock-Pot — Crock pots are awesome. Easy to cook huge amount of food and super easy to clean. Full disclosure I work for the company that owns Kitchen Aid. Digital Food Scale — Super important. Weigh out your food if you want to take your weight loss to the next level.
Pyrex 3-cup glass containers — for breakfast and snacks. Rubbermaid Food Storage Containers — Get rectangle storage pins. It makes storage way easier.
To start meal prepping all you need is ingredients to cook meals and storage containers for your cooked meals. This gives me lunch and dinner Monday-Friday. I also eat 2snacks or small meals throughout the day.
I buy large 10 chicken breasts, vegetables and stuff to make salad. Cook everything you can all at once to save time: And you should aim for 1 gram of protein per pound of desired body weight. Then I add vegetables like broccoli, asparagus, beans and salad to each meal as well to provide fiber, for gut health, and essential vitamins and minerals.
Keep your eye on that mirror; there's no better way to monitor your gains. He is a Registered Dietitian. View all articles by this author. Weight Gain Meal Plan: Dried Cranberries or raisins. Flaxseed Oil cinnamon flavored flax oil works well with oatmeal too. Fruit with 1 tbsp natural peanut butter. Egg Salad on 2 whole-wheat pitas. After Dinner Snack Macros: Protein Shake peanut butter smoothie. Meal Replacement Shake Mixed with 1 cup non-fat milk, 1 cup frozen fruit and 2 tbsp flax oil.
Sweet Potato or yam. Collard Greens or swiss chard. Sandwich 2 slices grain bread, 8 oz sliced turkey breast, 1 thin 2-oz slice low fat provolone cheese, fat-free honey mustard, lettuce, tomato. Waffles Oat bran waffle mix, skim milk, and whey protein. Make a half serving of waffle mix, following the package directions and add 2 scoops of pure whey protein. Cook in a waffle iron, or flat in a skillet like a pancake.