Strategic meal planning is just as crucial as a well-structured workout routine. Here are our top strategies!
Preparation is the foundation of success in any endeavor, and transforming your body is no exception. To achieve and maintain your best physique, efficient planning of both your workouts and nutrition is essential.
The Importance of Planning
“Shrugging it off’ simply won’t cut it.
Schedule your workouts consistently each week at times that fit your lifestyle. Similarly, becoming proficient in meal preparation is key. This doesn’t require culinary expertise or daily gourmet cooking. Instead, focus on preparing meals in advance to avoid being caught unprepared, doing so as efficiently as possible.
Meal Prep Essentials
At Upgrade Fitness, we help busy individuals achieve optimal body composition and healthier lifestyles. With hectic schedules, long commutes, and an abundance of unhealthy food options, it’s crucial to plan and prepare your daily nutrition ahead of time
Why Meal Prep?
Meal prepping isn’t just for dieting; it’s beneficial regardless of your current fitness phase or goals. Developing the habit of preparing food in advance is essential for long-term maintenance of your progress.
Introducing Meal Prepping : Make it super simple
With countless daily tasks, spending over an hour in the kitchen is impractical. To eliminate time and effort as obstacles, we encourage all clients to engage in some form of meal prep. Here’s a vital tip: keep it simple. Avoid elaborate, varied meals every day to prevent decision fatigue and ensure consistency in healthy eating habits.
Real-World Meal Prep Strategies
The following tips are inspired by our clients’ experiences:
Example 1 – Sunday Meal Prep
This method suits those with particularly busy weeks involving extensive commuting and long workdays. Cooking for the entire week may sound daunting, but with practice, it can be done in 60 to 90 minutes. Here’s a step-by-step breakdown using a sample diet:
- Breakfast: Eggs and veggies
- Mid-Morning: Protein powder, rice cakes/oats, nut butter
- Lunch: Meat/fish/veggie alternative, veggies, carb source
- Mid-Afternoon: Protein powder, rice cakes/oats, nut butter
- Dinner: Meat/fish/veggie alternative, veggies, carb source
Preparation Tips
- Eggs: Batch cook for the week (boiled, frittata, muffins) or cook fresh each morning.
- Liquid Meals: Pre-portion protein powders, nut butter, and rice cakes/oats at the start of the week.
- Main Meals: Cook protein, carbs, and veggies in bulk, cool them to room temperature, and store them appropriately.
Storage Tips:
- Keep meals in the fridge for the week, or freeze portions for later use.
- Reheat meals thoroughly before consuming.
Example 2 – Biweekly Prep
For those preferring not to freeze meals, prep twice a week, such as on Sunday and Wednesday. This method is identical to Sunday prep but involves half the portions.
Example 3 – Daily Prep
- Evening: Chop and season meat and veggies, measure out rice.
- Morning: Cook breakfast and main meals while getting ready for the day.
Ideal for those who enjoy varying their meals. You can cook either the night before or the morning of. One method is to cook extra portions at dinner for the next day’s lunch, or prepare everything fresh in the morning. This approach minimizes dead time, as seen in this example:
Example 4 – Specific Food Prep
For those working from home, batch cooking time-consuming meals (like chicken and rice) and preparing simpler meals as needed can be effective
Year-Round Meal Prep
Consistent meal prep is valuable for long-term results. The level of preparation depends on your lifestyle and current fitness phase. Without meal prep, several issues can arise, such as losing track of your diet, making poor food choices, and failing to meet calorie targets in a muscle-building phase.
When Not to Meal Prep
Some individuals thrive without meal prep, managing their nutrition well on the go. This requires a high level of nutritional education and access to healthy food options. For those who dislike cooking or lack time, meal prep services can be a viable alternative.
The Key to Success
The ultimate goal is to become knowledgeable about food choices, calorie contents, and macronutrient profiles. Whether you meal prep daily, weekly, or not at all, awareness of your food intake is crucial.
Finding Your Perfect Meal Prep Routine
Your meal prep strategy should align with your unique lifestyle and schedule. Whether you prep all your food on a Sunday, biweekly, or daily, keep it simple and manageable to ensure long-term success.
