𝐒𝐢𝐦𝐩𝐥𝐢𝐟𝐲 𝐌𝐞𝐚𝐥 𝐏𝐫𝐞𝐩 𝐢𝐧 𝟑.𝟐.𝟏…
I always get asked about how to get started with meal prep. Reality is if you’ve never done it, it can definitely feel overwhelming, but if there’s one thing I’ve seen, it’s that the reason most people fail throughout the week (and weekends) is they don’t set up their environment for success.
Let’s shift your perspective on meal prep. 𝘐𝘵’𝘴 𝘵𝘢𝘬𝘪𝘯𝘨 𝘵𝘪𝘮𝘦 𝘯𝘰𝘸 𝘵𝘰 𝘴𝘢𝘷𝘦 𝘵𝘪𝘮𝘦 𝘭𝘢𝘵𝘦𝘳.
BUT it doesn’t have to mean that you’re spending hours in the kitchen. In the summer I am all about convenience, so here are some of my favorite meal prep tips to simplify:
- 𝐅𝐫𝐨𝐳𝐞𝐧 𝐕𝐞𝐠𝐠𝐢𝐞𝐬 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐰𝐢𝐧. You can roast frozen veggies in the oven. Frozen is usually just as healthy as fresh produce since it’s typically flash frozen. Look for options that are just vegetables, no sauces. Tear open your bag, pour onto a baking sheet, spritz with a little avocado oil and sprinkle with seasoning. Bake at 350-400 degrees for 20-30 minutes and done. Easy!
- 𝗪𝐡𝐞𝐧 𝐲𝐨𝐮 𝐚𝐫𝐞 𝐩𝐫𝐞𝐩𝐩𝐢𝐧𝐠 𝐦𝐚𝐤𝐞 𝐭𝐡𝐞 𝐦𝐨𝐬𝐭 𝐨𝐟 𝐢𝐭! I always like to batch cook my proteins, crockpot chicken is my favorite, so I’ll usually make a double or triple portion in the crockpot, save some for the week, and freeze some for later weeks in individual portions. That way I can grab them as I go and defrost in a pinch.
- 𝐂𝐨𝐧𝐯𝐞𝐧𝐢𝐞𝐧𝐜𝐞 𝐨𝐩𝐭𝐢𝐨𝐧𝐬. You don’t even have to prep if you don’t want to. Sometimes meal prep can be as simple as pulling the chicken off of a rotisserie chicken, stocking your refrigerator with salad kits, buying pre cooked rice or quinoa, stocking up on frozen veggies, etc.. I shared some of my favorite convenient options here!
- 𝐎𝐯𝐞𝐫𝐧𝐢𝐠𝐡𝐭 𝐎𝐚𝐭𝐬. These literally take 2 minutes and they’re so simple. They’ll last Monday through Friday so you have breakfast done all week and you can be versatile with ingredients and flavors so you don’t get sick of them.
- 𝐔𝐬𝐞 𝐚 𝐟𝐨𝐫𝐦𝐮𝐥𝐚 𝐟𝐨𝐫 𝐲𝐨𝐮𝐫 𝐦𝐞𝐚𝐥𝐬 𝐚𝐧𝐝 𝐚 𝐛𝐮𝐟𝐟𝐞𝐭 𝐬𝐭𝐲𝐥𝐞 𝐩𝐫𝐞𝐩. I prep everything plain so I can mix and match throughout the week. Pick a grain, pick a protein, pick a veggie, pick a healthy fat and you have a complete meal.
𝘐𝘴 𝘵𝘩𝘪𝘴 𝘩𝘦𝘭𝘱𝘧𝘶𝘭? 𝘋𝘰 𝘺𝘰𝘶 𝘴𝘵𝘳𝘶𝘨𝘨𝘭𝘦 𝘸𝘪𝘵𝘩 𝘮𝘦𝘢𝘭 𝘱𝘳𝘦𝘱?
𝐈𝐟 𝐲𝐨𝐮’𝐫𝐞 𝐜𝐡𝐨𝐨𝐬𝐢𝐧𝐠 𝐭𝐨 𝐝𝐨 𝐬𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 𝐲𝐨𝐮 𝐤𝐧𝐨𝐰 𝐢𝐬 𝐮𝐧𝐡𝐞𝐚𝐥𝐭𝐡𝐲 𝐢𝐭 𝐢𝐬 𝐬𝐞𝐫𝐯𝐢𝐧𝐠 𝐲𝐨𝐮 𝐢𝐧 𝐬𝐨𝐦𝐞 𝐰𝐚𝐲.
𝘙𝘦𝘢𝘥 𝘵𝘩𝘢𝘵 𝘢𝘨𝘢𝘪𝘯.
We know our daily Starbucks addiction isn’t getting us closer to our weight loss goal, but we continue to cling to that habit.
Because in some way it’s serving you.
Whether it’s your morning wake up jolt.
The one reward you treat yourself with.
Or the one time you feel warm and cozy all day.
It has a purpose and in order to get to the bottom of how to change that behavior we need to first figure out how it is serving you.
Then we can start to seek to gain that same benefit in some other, healthier way.
We’re very quick to judge ourselves for doing the things we shouldn’t be, but it’s rare we actually stop to look at why they’re actually serving us.
When we choose observation over judgment we can start to make positive steps towards actually changing the not so positive behaviors that are serving us in some way.
Little mindset hack for your Tuesday and reminder to show yourself compassion and grace instead of constant grit, judgment and negativity.
𝘋𝘰 𝘺𝘰𝘶 𝘩𝘢𝘷𝘦 𝘢𝘯 𝘶𝘯𝘩𝘦𝘢𝘭𝘵𝘩𝘺 𝘩𝘢𝘣𝘪𝘵 𝘺𝘰𝘶’𝘳𝘦 𝘤𝘭𝘪𝘯𝘨𝘪𝘯𝘨 𝘵𝘰? 𝘈𝘯𝘺 𝘵𝘩𝘰𝘶𝘨𝘩𝘵𝘴 𝘰𝘯 𝘩𝘰𝘸 𝘪𝘵 𝘮𝘪𝘨𝘩𝘵 𝘣𝘦 𝘴𝘦𝘳𝘷𝘪𝘯𝘨 𝘺𝘰𝘶?