Meal Prep 101

Easy Meal Prep Tips

Wouldn’t it be nice if all you had to do was open your refrigerator, freezer, or pantry to find a
week full of healthy, delicious food that’s prepped and ready to be eaten?  

Wouldn’t that make sticking to your diet and achieving your weight loss goals a lot easier?

Meal prep is KEY to setting your week up for success!

The idea is to prepare as much of your meals -- including snacks -- on the weekend, leaving you
little to do during the week.  

By following these steps you will save yourself time -- not to mention the headache -- of figuring what to eat throughout the week.  In addition you also set yourself up for a successful week of eating healthy, tasty food.  You’ll be on track to meet your health and fitness goals!

Here’s my 5 Step Meal Prep Guide to make your next food prep week really simple:

Step One: Planning

Let’s get this started!  Are you an old-school type of note taker?  Get out some paper and a
pen. Better yet, buy a cheap spiral bound notebook/journal that you’ll dedicate to weekly meal
planning and making notes of future recipes, websites, or cookbooks you want to check out.  
Are you more of a new-school note taker?  Open up a blank note on your computer, tablet, or
mobile device.  

Here are the questions that you’ll need to answer:

1. How many meals do I need each day?
Check your calendar for special events
Consider your appetite throughout the day
Will meals be repeated throughout the week?

2. How many servings do I need for each meal?
Consider who in the family needs which meals
Check the calendar for guests or visitors

3. Do I have meals that are already prepped and stored in the freezer?
Freezer meal prep sessions are a HUGE lifesaver for me and my family.  Spend a good part
of one weekend preparing meals that can be frozen and stored for months to come. Enlist

the whole family to help. Trust me -- you won't regret doing this!!

Step Two: Choose Your Recipes

Now it’s time to convert those meals & serving size needs into actual recipes.  Consider
produce in season, special requests or food allergies, and take a look at your grocery store’s
weekly ad to check out their sales.

1. Find your recipes
Browse your favorite recipe sites; check out FB and Pinterest
Pull out your favorite cookbooks
Find your family favorite recipes

2. Focus on a core group of ingredients
Plan recipes that use similar ingredients
Again, consider what is in season and/or on sale
Consider a membership to Costco, Sam’s Club or a similar store

3. Calculate leftover meals
Making enough of some recipes for leftover meals saves time
Is your meal freezable?  If it is consider making a double batch -- one for this week and one

to be frozen and used in the future

4. Consider snacks needed for the week
Who in the family will need what/how many snacks for the week
Take a look at what you already have on hand

5. Make your recipe list
Narrow down the exact list of recipes for the week

Step Three: Make Your Grocery List

Take your list of recipes and snacks needed for the week and create a grocery list. A few
things to keep in mind…

1. Pay attention to recipes that you’ll double or triple
Make sure to include all the ingredients you will need and calculate quantities needed
accordingly

2. Organize your list into these convenient sections:
Meat/Seafood
Frozen
Produce
Dairy/Eggs
Herbs/Spices
Pantry Items

3. Check your pantry for items that you already have
Save money by using up items you already have.

Step Four: Go Shopping

Before you head to the store(s) make sure your list is organized (as described above) and
according to the layout of your local store.  This saves time -- no backtracking necessary!
Check off items on your list as you put them in your basket.

Step Five: Food Prep

Types of Food Prep

1.  Some meals can be made in their entirety and stored in the fridge for a day or two.  Make
sure your meal plan includes eating these meals early in the week.

2. Meal prep for some of your recipes may just include washing produce, chopping, measuring,
and organizing ingredients.

3. Bulk prep when possible
Get out the grill and cook chicken, pork, and steak to be used in various meals throughout
the week.
Steam or roast veggies in batches large enough to meet a few days needs
Prep produce by washing, cutting, and storing them in appropriate proportions
Measure out dry goods (dried fruit, whole grain crackers, nuts, etc) and store in “Ziploc” bags
or “Tupperware” containers
Bonus Tip -- keep healthy, portion controlled snacks within easy reach in your pantry,
countertop, or refrigerator

Getting into the habit of prepping your meals for the week is a surefire way to accelerate your weight loss, break poor eating habits, and alleviate stress and anxiety throughout the week.

What is your FUEL?

This morning, as I do most mornings, I prepared my favorite superfood shake -- chocolate Shakeology, spinach, and ½ frozen banana.  I took a picture of it with the intention of sharing it on social media and titling it “Fuel”.  Because truly, it IS fuel for my body….a great source of it!  Just one scoop of Shakeology includes 70 different Super Foods!  Foods like spirulina, moringa, maca root, chlorella, sacha inchi, and a bunch of other crazy good -- but hard to pronounce and even harder to find in the grocery store -- foods that do amazing things for my body.

But then I read THIS in my daily devotional….

“My Unfailing Love is your “Fuel” -- The best source of energy for you.  This glorious source of strength is limitless, so it is always abundantly available.”

The author goes on to say,

“While there is a place for such concerns, but they can occupy more and more of your thoughts.  When you are preoccupied with the condition of your body, I slip from the center of your mind to the periphery.”  

The remedy?

“Repent quickly -- turning away from obsessive thinking and turning wholeheartedly toward Me. The more you focus on Me, the more access you have to My unfailing Love.  This supernatural source of energy flows through you freely as you look to Me in trust.  Not only does this increase your energy level; it also provides a pathway for Me to love other people through you.  So let My Limitless Love energize and empower you as you walk along your life-path close to Me.

And who is this author?  Technically, it’s from a book called “Jesus Today” by Sarah Young.  But in reality, the words are written as though Jesus Himself is speaking to you!  Through faith, you can know that Jesus is with us in the midst of our trials.  He is right there with you, giving you strength and encouragement through His gentle presence.

“The Lord loves righteousness and justice; the earth is full of his unfailing love.”

Psalm 33:5

“Rejoice in the Lord always. Again I will say, rejoice!”

Philippians 4:4

“To this end I labor, struggling with all his energy, which so powerfully works in me.”

Colossians 1:29

“Whoever confesses that Jesus is the Son of God, God abides in him, and he in God.  And we have known and believed the love that God has for us.  God is love, and he who abides in love abides in God, and God in him.” 1 John 4:15-16

So while I will continue to fuel my physical body with good nutrition, today, tomorrow, and the days to come I will focus on fueling my heart, my mind, and my soul with the True Fuel -- The Unfailing Love our Lord and Saviour.

And I ask again....what is your FUEL?