Meal Prepping 101

House of Payne Personal Training co-owner, Rachel Payne breaks down the basics of meal prepping for a healthy week ahead.

healthy meal ideas

  • Plan your menu – Write down what you’re going to eat for every meal all week long.

  • Create your grocery list – Once you know your menu for the week, you’re ready to shop efficiently.

  • Prepare as much as possible – Dice veggies, measure out fruit and snacks, grill a bunch of chicken — it’s a snap pulling meals together when you’ve prepped everything in advance.

Sample Menu

Breakfast:

Non-fat Greek yogurt parfait with fruit

1 slice of Ezekiel toast with honey

Egg white omelet  with peppers and onions

Mid-morning Snack:

Turkey meatballs

Apple slices

 

Lunch:

Low carb chicken wrap with veggies

 

Mid-afternoon Snack:

Almonds

Carrots

 

Dinner:

Grilled chicken

Butternut squash

Spinach

Bad dieting

6 Tips for Success

  1.  Always have your food with you. Don’t get stuck somewhere, hungry — you’ll be tempted to make unhealthy choices
  2.  If you need to heat your food when you’re out, stop in at a convenience store and use the microwave.
  3. Pack baggies or tiny containers with quick snacks such as roasted chickpeas, nuts, seaweed or kale chips, race cakes and almond butter.
  4. Do your homework! If you know you’ll be eating out, look up the menu ahead of time to make healthy decisions. Eat half of the portion served and take the rest home for a later meal.
  5. Take control. If you plan and prepare, you’ll be able to achieve your fitness goals.
  6. Educate yourself on the importance of nutrition. Remember, you can never exercise off a bad diet!

Keep it Contained

Rachel prefers the black, microwaveable containers that are frequently used for takeout foods. Made in America, they are BPA-Free, dishwasher-safe and microwave-safe. These rectangular containers are made of polypropylene and accepted by curbside recycling programs for the environmentally conscious consumer. They stack and pack nicely in her ISOBAG™.

This entry was posted in Best Bites and tagged , , . Bookmark the permalink.

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

What is 14 + 5 ?
Please leave these two fields as-is:
IMPORTANT! To be able to proceed, you need to solve the following simple math (so we know that you are a human) :-)