Fitness & Performance Nutrition Series: Topic 2

Learn about how to meal prep!

Ever wonder what your friend or classmate means when they say they meal prep? Meal prepping simply means preparing whole meals or snacks ahead of time. Check out the many reasons why meal prepping can help you out daily along with how to master your meal prep!

How to meal prep

Why should I meal prep?
  • You get to choose what you like and what you know feels the best for your body because you have full control over the process.
  • It’s much easier to ensure you’re eating minimally processed whole foods that will continue to fuel you throughout your day.
  • Save your hard earned money by buying in bulk, freezing ingredients for a later date so they don’t go to waste, and spend less money eating out.
  • It can save you a lot of time!
Control. You get to eat what you like because you get full control of the process. Fuel. Easier to eat minimally processed whole foods that will fuel you for your day. Save money. Buy in bulk, freeze for later, spend less money on eating out.
How to master meal prep

  • Big batch: dedicate some time on a day that works for you to cook some of your favourite recipes that can then be split into multi-day meals. Meals can be frozen for a later date or stored in the fridge to be eaten throughout the week.

  • Leftovers: cook a second portion for dinner to take for lunch the next day!

  • Snacks in bulk: pre-cut fruits (apples, oranges, pineapple) and vegetables (carrots, cucumbers, peppers) ahead of time to pack in a container for snacks throughout your day. Try making your homemade trail mix with your favourite nuts, seeds, and dried fruit.

  • It’s important to choose a strategy that works best for you and your lifestyle! Trial and error a couple strategies to find which one works best for you.

What does "meal prep" look like for you? Big batch. Spend 60-90 minutes on a day that works for you to cook multi-day meals.
Leftovers. Cook a second portion for dinner to take for lunch the next day! Prep in bulk. Such as veggies, pre made smoothies, fruits, homemade trail mix.

 

Tips to be successful and have fun
  • Plan ahead: create a weekly menu made up off all the meals and snacks you would like to have throughout the week. From your menu, create a grocery list with all the ingredients needed to make your meals and snacks.
  • Keep it simple: make extra of meals you like and pack them up in Tupperware ready to re-heat. Use an instant pot or slow cooker to get work/tasks done and not have to be actively cooking.
  • Have fun with it: experiment with new produce, spices, homemade sauces, and recipes. Talk to your inner circle of friends and family to see what others cook regularly to find inspiration for new dishes and tips for the kitchen.
What helpful habits do you already integrate or wish to integrate in your daily/weekly cooking?  Be prepared. Create a menu for the week: Create a grocery list off of this menu and expected meals and snacks. Make use of Tupperware containers.
Keep it simple. Make extra of the meals you like and pack it in Tupperware or have it ready in the freezer. Use an instant pot/slow cooker to get work/tasks done and not have to think about cooking. Have fun with it. Try new produce, spices, homemade sauces, and recipes. Have individual veggies and fruit cut up and ready in your fridge for an easy snack and/or have protein, carb, and fat sources ready to mix and match to change up your meals.