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…Meal Prep Crash Course…

MEAL PREP

Two words that can evoke a lot of different emotions.

For a person that is new to meal prep, it can be a scary and overwhelming thing.  My words of advice…HAVE A PLAN!

Before you prep I suggest you do the following things:

  • Create a menu… You will need this so you can create your shopping list.  You will need this so you will know how much you will need to cook.  You will need this so you will make sure that you will have enough food to get you through so you will not have to steer off of your plan and on a impulse go grab something that is not healthy.
  • You will need a shopping list…I like a shopping list because it allows me to stay on task when I go to the store.  I like to wonder around the store and grab things that look new and delicious.  BUT when I have a list I run in, grab what is on the list, and leave.
  • Have enough containers… This can be Tupperware containers, zip lock bags, or whatever else you would like.  You will need these to help you portion out the food that you cook.

So this is what you need to do to get started: create your menu, create your food list, go to the store and purchase the food that you need, and make it home and organize the food that you have purchased to cook.

This is the hardest part….cooking and preparing the food.

HAVE A PLAN! Figure out what you can cook simultaneously so you can use your time efficiently.  I always start with the things that take the most time.  I will cook the meat in the oven or on the grill and then come back and cook the other items while the meat is cooking.  You have to be efficient with your time to ensure that your meal prep time is used in a productive way.

Once you have everything cooked you will want to go ahead and portion those foods out! You will want to make sure that you have them ready and available for you to grab when you need them.  I usually cook enough food for me to have for about a month. I will put 3/4 of the meals in my deep freezer and put the other 1/4 in the fridge.  This will allow me to use the meals that are needed and freeze/store the other meals so they do not go bad.

You can get creative and cook a ton of chicken BUT use them for different things such as:

  • chicken fajitas
  • chicken salad
  • chicken veggie stir fry
  • chicken bbq sandwich
  • chicken breakfast burrito
  • chicken soup

The goal is to make the staple products (such as the meat) so you will have it when it is time to eat.  You can then get creative and use the meat however you would like to create meals.

It is all about planning! That is the hardest part BUT it is the necessary part.

With snacks and any other store bought things I also suggest to go ahead and portion those out and have them in your fridge/pantry so you can have them when you need them.  This will help you to limit over eating and you will have it if you are busy and you need to grab something.

Question? Comments? Concerns? LET ME KNOW!

I am here to help!

ALSO feel free to check out THIS POST to get  more information on meal prep AND how to meal prep on a budget!

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…Happy & Healthy Thanksgiving Feast: PART 1…

happy-healthier-thanksgiving-hero

Thanksgiving is know as the National Binge Eating Holiday.

This holiday is notorious for people eating until they are so stuffed they are almost sick.

Our culture teaches us to eat MORE than or bodies can handle.  You do not have to eat until you are stuffed and feel like you can not move.  The best way to eat your meals is to eat until you are satisfied.

I am not saying that every meal should leave you feeling hungry or that you should not feel full at the end of your meals.  You have to find the perfect balance when creating your healthy meals each day.  That also comes with making sure that you have the correct portion controls as well.

Today i would like to share some tips with you that may may you successful at being more health conscious this year during your Thanksgiving feast.

When you get your plate try to stick with accurate portion sizes.  Do not want to bring extra attention to yourself?  Make your plate in the kitchen away from everyone else so they will not feel the need to single you out or poke fun at you.

healthy plate2

If you would like to enjoy some of your grandma’s famous sweet potato pie, try to skip out on the sugary drinks and stick with water. Sweet drinks are usually full of calories and sugar.  So make the smart substitute and stick with water so you do not consumer more than you want to.

You do not have to skip some of your favorite sides and treats at this years dinner.  Just enjoy them in moderation.  Have only 1/2 a cup of loaded smashed potatoes or 1/2 cup of the glazed sweet potatoes.  If you find that you are still hungry it is always safe to double your portion sizes for the steamed vegetables.  If you know they will not be offered this year offer to make some and bring it with you.

Enjoy dessert BUT if you can withstand the temptation of the traditional Thanksgiving desserts try to create your own desserts with low fat pudding and low fat whip topping.  You can also make yogurt pops with fruit and honey.  You can also possible consider frozen yogurt and add your own fruit or dark chocolate.  There are dozens of other healthier options you can choose from to help you keep your calorie count for your Thanksgiving meal low.

Planning your meal will help you to stay on track and to not feel bad when you get to enjoy some of your favorite treats.  Plan ahead and most importantly enjoy the time you have with your friends and family!

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