The foundation of any successful nutrition plan is a well-defined strategy that sets you up for victory. This means surrounding yourself with healthy options and minimizing the stress and temptation of grabbing unhealthy takeout or fast food. Enter meal prep – a game-changer offering numerous benefits.
One of the biggest advantages is the time saved. It often takes about the same amount of time to cook one meal as it does to prep several meals at once. This translates to significant time savings throughout the week. Imagine the extra minutes you could gain for exercise, hobbies, or simply unwinding after a long day – all thanks to planning your meals in advance. Additionally, meal prepping helps you save money. You'll naturally eat out less and avoid food waste by cooking in bulk and using all your ingredients before they spoil. Think about it – those impulse buys at the grocery store or late-night fast food runs add up quickly. Meal prep empowers you to take control of your grocery budget and make it work for your health goals.
My biggest tip is that I always have at least two cooked protein options readily available in the fridge. Protein is the most satiating macronutrient and a key building block for overall health. It keeps you feeling fuller for longer, reducing cravings and helping you manage your calorie intake. My go-to proteins include grilled chicken breasts, taco-seasoned ground beef, and roasted salmon or shrimp. These versatile options are the base for all of my meals throughout the week. I also roast a couple of sheet pans of vegetables and potatoes a few times a week. This takes minimal time and they are the perfect compliment to pair with the protein to create a variety of burrito bowls and healthy stir-frys. Roasting vegetables brings out their natural sweetness and concentrates their flavors, making them a delicious and nutritious addition to any dish. While I prefer the taste and nutritional benefits of roasted vegetables, I also keep a few packs of steamed-in-bag veggies and minute rice on hand for those extra busy days. They offer a convenient solution when time is tight. Life can get hectic, and having these pre-washed and pre-chopped options readily available prevents you from resorting to unhealthy takeout when short on time.
For breakfast, my fridge is always stocked with greek yogurt. I prefer oikos triple zero for the taste and macro nutrient profile. I pair this with blueberries, whey protein powder and some granola for a delicious and satisfying start to the day. Greek yogurt can also be the base for a fantastic smoothie. Blend it with fruits, vegetables, and protein powder for a complete and portable breakfast option. Smoothies are a great way to incorporate a variety of fruits and vegetables into your diet, ensuring you get the essential vitamins and minerals your body needs. While I used to enjoy baked oatmeal recipes, they do require more prep time. Overnight oats offer a fantastic alternative – they require minimal effort and can be prepped in advance for a time-saving breakfast throughout the week.
Depending on your budget, there are numerous meal prep companies that deliver delicious, fresh meals straight to your door. A few summers ago, when I lived in a downtown cottage with a tiny kitchen, I relied heavily on meal delivery services like Factor Meals. These companies offer a wide variety of low-calorie, high-protein meal options, perfect for those with busy schedules or limited cooking space. Additionally, companies like JustMeat offer pre-cooked protein options delivered directly to you. All you need to do is prepare some vegetables and a carbohydrate source, and you've got a quick and easy meal ready in minutes.
By incorporating meal prep into your routine, you can make healthy eating a breeze. You'll save time and money, all while reaching your nutrition goals. Feeling overwhelmed? Start small! Prep just your lunches for the week, or choose a couple of breakfast options to get you started. As you get comfortable with meal prep, you can gradually incorporate more meals and experiment with different flavors and ingredients. Feel free to reach out if you'd like more meal prep tips or recipe ideas! You can contact me at trevorcostellofitness@gmail.com.
Trevor Costello
Certified Personal Trainer
