What do you do when zombies attack, nuclear bombs go off, and the world
as we know it goes into total chaos? Do you have supplies, MRE’s,
water? Are you a “prepper”? Well, now that I’ve got
your attention, I’m
actually referring to MEAL prepping! Meal prepping is one of the easiest and most
convenient ways to stay on top of healthy eating when the proverbial “end
of the world” is near. You know what I’m talking about. Schedules
get crazy, time slips through your fingertips during the day, and your
kids are actually behaving like it’s the zombie apocalypse.
Meal prepping allows you to plan the meals and snacks you are going to
eat for breakfast, lunch, and dinner during a given time span. A popular
form of meal prepping is the “weekly” method in which you
take one day to prepare and plan everything you’re going to eat
for the entire week. Meal prepping is something that involves a little
bit of work for a long term reward. It is popular for individual eating
habits as well as parents trying to plan and organize family eating habits.
Let’s take a look at some pros of meal prepping:
- Less cheating yourself with unhealthy food choices
- It’s a money saver – Prepping helps you plan your finances
and grocery bill each week/month
- It’s a time saver – Once the initial prepping is complete,
it saves you time and energy not worrying about meals during the week
The biggest obstacle for most is how to get started. Let’s start
with your nutritional requirements and what your intake is on a daily
basis and move forward from there. Here are some simple tips to begin
Do you want to A.) Lose weight
or B.) Maintain a healthy weight for you? See “Macronutrient Dieting” for more information and resources on what could be right for you.
You can then make a determination on your macro-nutrient needs and you’ll
be able to consider your intake for an entire day (meals, snacks, etc…).
From there, you simply multiply it out for a week.
- Pick a day of the week you are going to do it. Most people prep their food
on Sunday. It usually takes a few hours to cook and organize into containers
for each day/meal of the week. (make sure to choose containers that are
easy to use and can be heated in a microwave oven – they’re
also great space savers in your fridge!)
- Make a list of what you are going to eat in order to have a plan going
into the grocery store. Create a menu that will keep your taste buds and
you engaged in the process. Prep foods that you will enjoy eating and
that have some nutritional density to them – i.e. Proteins (meat,
fish, eggs, greek yogurt etc), Carbs (oats, bread, rice, quinoa etc),
Fats (oils, nuts, seeds, avocado, nut butter etc) and fruits/veggies (fruits
and some vegetables are carb sources but should fill half your plate and
will add variety).
- Choose foods that will taste good re-heated. You will not only want to
choose options that taste good fresh but options that taste good when
re-heated to take for lunches and supper leftovers! This will be important
to enjoying the meals you have prepped, instead of making an impulsive
- Don’t do it solo—just like a good training buddy, elicit help
from your family to not only help you out, but promote family buy-in.
Prepping is a great family-time opportunity!
Whether you’ve thought about doing it, done it before, or never considered
it, prepping your food is a great way to set a goal, achieve that goal,
and stay on track with your nutrition and healthy eating habits. Do it
for you. Do it for good health.