Heather Hoffman, RD
I've heard from countless people that their fitness life really fits into chapters: BEFORE they learned how to meal prep, and AFTER
It’s really that important! But it can also be deceiving, because it’s so personal. So let’s get one thing out of the way: there is no perfect way to do meal prep. There are a million different ways to do it, based on your lifestyles, goals, your family… you name it.
These five rules can help you start off in the right direction—no matter what YOUR prep ends up looking like!
Rule 1: Think “Meal-Building,” not just "Meals"
So maybe the biggest misconception about meal prep is that you have to make FULL MEALS… almost like you’re cooking a whole week’s menu at once.
That’s why we like to recommend that people focus on prepping PARTS of meals, like proteins and veggies.
For example, on Sunday, you could cook up some chicken breasts, let them cool, cut them up, and store them. You could use these throughout the week to create:
- Salads
- Sandwiches
- Rice bowls
- Stir-fry
- Tacos
- ... and plenty more!
The same goes for vegetables! Having vegetables chopped and ready to go makes it super convenient to throw them on a salad, in the oven to roast, in a pan to sautee, or just to snack on!
Rule 2: Find Your schedule
Wondering how many times a week should you prep? Our coaches’ go-to schedule is twice a week, usually Sunday and Wednesday.
Why? It has to do with convenience, but also food safety. And specifically, these standards:
- Cooked meat: Eat within 3-4 days
- Prepped salad greens: Eat within 2-3 days
This also allows you to rotate your proteins. You could do chicken for 3 days… then switch to a different protein source, so you’re not totally tired of your meals!
Rule 3: Measure out snacks
This is a big one! It may seem like overkill to pre-measure something that’s not even a full meal. But we recommend it to pretty much everyone for snacks like:
- Nuts
- Dried fruit
- Seeds
- Chips
- Popcorn
Here’s why. It is SO easy to overeat all of these things! You open the bag, and unless you know when to stop… you just kind of don’t. Sound familiar?
But this is one of the MOST common ways that extra calories can sneak into your diet without you even realizing it.
For this reason, simply getting snack portions under control with the help of a scale and a jar can have a huge impact! In fact, it’s often the thing that helps my clients see results they’ve wondered why they couldn’t seem to get in the past.
Rule 4: Don't forget about breakfast!
Morning can be a stressful time of day to say the least. That’s why pre-prepped breakfasts like egg bakes, chia pudding, or overnight oats can be total game-changers!
When you’re feeling stretched, consider making this simple chia pudding:
INGREDIENTS
- Chia seeds 1/2 cup
- Almond milk 2 cup
- Maple syrup 2 tsp
- Vanilla extract 1 tsp
- Pinch of salt
DIRECTIONS
Mix all ingredients in a bowl, then split between two small jars. Let stand for 30 minutes, and then store in the fridge.
We’ve heard countless times from V Shred members that having an easy breakfast like this seems to magically set them up for success for the rest of the day!
Rule 5: Outfit Your Kitchen
Meal prep is one of those activities where NOT having the right set-up in your kitchen can make it really discouraging. And having these essentials pays off pretty much immediately:
- Storage containers: Large and small
- Pans: Sautee pan, sheet pan, sauce pan
- Kitchen knife and sharpener
- Food scale
- Measuring tools: spoons and cups
Want to go to the next level? Air fryers, rice cookers, and pressure cookers are all fantastic additions to your prep arsenal!
You're ready to prep!
Once you’ve got your mind right, your schedule in place, and your kitchen equipped, all you need are recipes. And our V Shred Coaches have thousands of them!
Our coaches work one-on-one with every client to build them a diet plan that matches their tastes, their body type, and even their cooking ability! They’re real people who live this lifestyle and are committed to helping you find an approach that works for YOU!
Every V Shred custom nutrition and workout plans comes with:
- Customization to your likes, dislikes, and abilities
- Unlimited communication with your coach
- Unlimited changes to your plan
Get matched up with your perfect coach and start building a life-changing relationship today!