How to Meal Prep Like a Boss

How to (Healthy) Meal Prep Like a Boss!

We all lead such busy lives nowadays that planning ahead is ESSENTIAL to living a healthy lifestyle. It’s easy to buy food out, eat it on the go without really thinking about it and before you know it you’ve eaten 1000 calories just for lunch and you can’t even remember what it tasted like because you were in such a rush!

This is where meal prep comes in super handy! I have been prepping my meals for the last couple of years especially during busy periods of life and it has been life saver; I’m one of those people that if I’m in a rush and I can’t find anything healthy I won’t have anything, I’ll just have a coffee or diet drink until I can get something better. This isn’t ideal, just as overeating isn’t ideal either. If you are super busy I recommend planning what you are going to be eating for the following week (try doing this on a Saturday or Sunday or just any other day you have some more time) you can use a meal plan template or use myfitnesspal and enter in what you're going to eat for the week.

I would then cook meat and veggies in bulk; these can then be portioned into containers for 3-4 days and meat can also be frozen once cooked too. Rice or potatoes cook for 2 days worth and portion then put in the fridge, add any sauces along with these too.

Remember to plan evening meals too; slow cookers are great or if you already have meat and veg cooked throw it all together and heat some microwave rice up or stick a potato in the microwave for jacket potatoes.

If you are rushing around in the mornings, get your breakfast ready so you can eat once you're at work, after the gym or on the train some great ideas are:

• Overnight oats; use 0% greek yogurt or Skyr yogurt, oats, fruit and nuts or nut butter for a healthy balance of protein, carbs and fats

• Yogurt, fruit & nuts on it’s own if you prefer lower carb

• Oat muffins (recipe and picture to follow below)

• Smoothie; so you can drink it on the go - experiment with protein powder, yogurt, almond milk, berries or you could even make a green smoothie if you like those

Lunch Ideas:

• Spaghetti Bolognese; 5% fat beef mince, 1/2 amount spaghetti and half courgetti, tomato based sauces & load up on veggies

• Standard chicken/beef with rice and vegetables, add sauces and spices

• Tortilla wrap with lean meat and spinach - add low fat mayo or other low fat sauce

• Chilli; use 5% fat beef mince, fist size amount of rice, load up on veggies for volume and low fat chilli sauce and spices

• Stir fry; lean meat, lots of veg and stir fry sauce

• Sandwich; medium sized bread, lean meat, salad, low fat sauce

• Salad; get creative with lean meat, nuts, you can add some fruit, feta cheese & low fat dressing or vinaigrette

If you’re running around grab a Subway - 6 inch sub with some lean meat and veggies, tiny amount of sauce and you’re talking 300-400 calories!

Some great snacks are protein bars and a piece of fruit, protein shake post workout with a banana, banana or other fruit pre workout (to fuel your session)

Once you're organised for the week ahead it is SO much easier and less stressful! The key is organisation and consistency, once you're in the routine of doing this it will become second nature.