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How to Meal Prep Like a Boss

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In my opinion, going to the gym and working out is the easiest part of a bodybuilding program. Staying on track with a clean diet, on the other hand, can be quite challenging at times. Throughout the past year and a half, I have experimented with several meal prepping techniques and finally established a routine that fits my hectic schedule.

Listed below are the techniques that I incorporate into my meal prep regimen as well as some helpful tips that you might find beneficial, too!

Protein Sources: chicken breast, white fish (Mahi Mahi and tilapia), tuna, salmon, 99% fat free ground turkey, 96% lean steak, eggs, and egg whites (pasteurized in carton).

Carbohydrate Sources: brown rice, jasmine rice, basmati rice, sweet potatoes, lentils, quinoa, oatmeal, bananas, pears, apples, grapefruit, and berries.

Vegetables: broccoli, asparagus, brussel sprouts, green beans, cucumbers, squash, celery, radishes, tomatoes, spinach

Fats: coconut oil, avocados, olive oil, natural peanut butter, almond butter, almonds, walnuts, ground flax seed, and flax seed oil.

Dairy: fat free milk, fat free chocolate milk, cottage cheese (low fat or fat free), and Greek yogurt.

Additional: almond milk, soy milk, and low carb tortilla wraps.

Condiments and seasonings: mustard, spicy brown mustard, pepper, salt free Mrs. Dash, herbs, cinnamon, honey, agave, and stevia/splenda.

Meal Prep Kitchen Accessory Must Haves: rice cooker, George Foreman, crock pot, Ninja, Food Processor, BPA free Tupperware and/or glassware, and lots of foil (use on George Foreman and baking sheets… makes for super duper easy clean-up!!)

Lunch box of choice: Six Pack Bags Meal Management System

Time Efficient Meal Prepping Advice: use your rice cooker to cook either rice, lentils, or quinoa. If you are baking sweet potatoes, either put them in the oven or individually wrap them in foil and stick in crock pot. Your meat source(s) can be grilled on the George Foreman or baked in the oven (if you aren’t utilizing the oven for sweet potatoes). While these food items are cooking, chop up your veggies and separate them into individual Tupperware containers. Once your meats and carb sources are cooked (and cooled), add them to the veggies and then stick in the refrigerator. You can pack your fruits as is or separate them into individual containers (berries). Almonds, Greek yogurt, and most fruits are easy to grab at the last minute and pack in your bag right before you head out the door.

It might seem hectic and very time consuming once you first start out, but trust me, the more you do it, the easier it becomes. You will learn short cuts as you go and will even pick up multi-tasking abilities, too!

If you have any specific questions or would like to learn more about healthy eating or meal prepping advice, please feel free to contact me and I will do my best to answer any and all of your questions!

Happy and healthy meal prepping everyone!


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