How to Meal Prep?
Meal prepping is the best thing you can do to maintain your nutrition and weight loss goals, but it’s hard if you’re not prepared. These tips will ensure that you never again waste all of the effort put into cooking for yourself!
1. Wash and cut up vegetables or fruit as soon as they are in season :
The more ripe fruits and veggies are, the more likely they will spoil quickly. If you cut them up right away, their freshness will last much longer. Ripe peaches may only last two days at most before growing mold on them if left whole, but sliced into halves or thirds, they can easily last five days without looking too browned.
Try to buy enough produce to fill your fridge and prep it all at once:
the more time you let your fruits and veggies spend together, the more of their nutrients will be lost to oxidation.
2. Freeze meat while it’s still fresh :
Freezing meat is often better than storing it in a refrigerator or fridge freezer because it prevents harmful bacteria from growing. When using frozen meats, defrost them on the counter or in the microwave (with no heat) before cooking them. While thawing on the stovetop may take less time, it can create overcooked edges and warm spots that encourage bacterial growth.
Whether you’re freezing bulk ground beef for future spaghetti sauce or chicken breasts for grilled sandwiches, separate single servings with a pat of butter inside a Ziploc bag (mixed with a little bit of water) and get your portions ready, this will make it easier to separate the meat when you need it!
3. Cut up fruit and store in airtight containers :
Berries, grapes, and other soft fruits should be prepped and stored like vegetables. Take bananas (and other products that ripen quickly).
there’s no reason not to slice them into your oatmeal or cereal- they’re as healthy frozen whole. Fruit is one of the most challenging foods to meal prep because it spoils so quickly, but it can last longer if prepared correctly! Once you’ve cut up all of your favorite fruits, store them in airtight containers with a little bit of water so that they don’t dry out.
4. Cook large batches of everything and divide it into single servings :
Whether you’re boiling eggs, poaching chicken, or roasting a whole turkey, get the most out of your time in the kitchen by cooking enough for several days at once. If you prepare 20 hard-boiled eggs one night before bed, you can make breakfast smoothies for multiple days without putting much extra effort in each morning.
By getting in the habit of making more significant portions when you cook, you’ll save yourself an incredible amount of stress in terms of planning what to eat throughout the week! Follow up with our next tip to ensure that your meals are ready when it’s time to serve them!
5. Don’t forget the freezer :
If you aren’t planning on cooking your meals right away, stick them in the freezer! You can prepare most meats and veggies by simply popping them into the oven thawed. Just follow #2 when preparing single servings of frozen foods to not spread harmful bacteria while cooking.
6. Use a calendar or planner to create menu options for each day :
We all have our favorite go-to dinners, but it’s important to keep trying new things! Instead of getting locked onto one menu plan, write out a list of at least three different dinner ideas for each night of the week. Hopefully, doing this will inspire you to get creative with your meal prepping every once in a while!
7. Wash and prep vegetables a few days ahead of time :
Prepping your veggies in advance can be a huge help when you’re preparing meals for the next day or two! While many greens only last around three days before going wrong, you can extend their life by storing them in airtight containers filled with water.
This way, they’ll stay fresh longer AND add extra moisture to your meal without needing any extra dressing! We all know how important meal prepping is for our busy lifestyles, but it’s even more integral that we invest our time into doing so efficiently and effectively. Meal prepping just one night a week saves anyone an incredible amount of time and money each month!
Although taking advantage of your freezer and fridge may seem like common sense, many people around the world don’t take advantage of even the most straightforward meal prep tips and tricks! This week, we’re sharing seven tips you might not have thought of to make your life easier in the kitchen. These tried and true hacks will ensure that you get back an extra hour each day while saving money on groceries and eating healthier than ever before!
How to meal prep for weight gain:
Gaining weight might seem like a daunting task, but actually, it’s not. The fact is, you need to be more thorough and methodical about what you eat if you’re looking to pack on muscle rather than shoot for the bare minimum amount of calories every day.
Here are the three main rules that will make your process a lot easier:
1) Always start with a surplus of 200-300 calories per day :
If you want to bulk up, going without eating anything won’t cut it – because even if you manage to reach your calorie goal for the day this way, it’ll take forever. To see changes in your quickly, though, work towards consistently having an actual surplus of about 200-300 calories per day.
2) Keep Protein Intake High :
While it can be challenging to hit your daily protein intake on the first go, aim for at least 0.82g of protein per pound of body weight (so if you’re 150lbs, that’ll be 137g), and then work towards hitting 1 gram per pound (so that’d be 150 grams). Not only will this help you bulk up quickly, but it’s also essential for muscle recovery, which is crucial if you want any chance of getting stronger and growing.
3) Keep Carbs High Enough :
After you’ve nailed your amount of protein, figuring out how much carbs to eat isn’t always easy. If you don’t know how much carbs to eat per day, start with 1 gram per pound of body weight (that’d be 150 grams) and then adjust your intake depending on how your training is going. For example, if you’re bulking but not seeing any muscle growth, reduce it by 25 grams.
4) Use More Than Just Clean Carbs :
Sometimes clean foods just won’t cut it when you’re looking to gain weight fast. That’s why I usually recommend eating some refined grains like oats or even white rice to help hit your calorie goals for the day.
5) Don’t Make Carb Cycling Your Priority :
Instead of carb cycling for fat loss or carb cycling for muscle gains, focus on making sure you’re eating enough food (and of the right kinds) every day. That’s what will help you get bigger and stronger.
6) Keep Fiber Intake High :
High-fiber foods like potatoes, sweet potatoes, lentils, oats, beans, etc., are great for bulking up because they’re pretty high in calories and very satiating (which means fewer cravings). They’ll also make sure your digestive system doesn’t fail on you while you’re trying to meet highly high-calorie goals.