Meal Prep Like a Boss

Meal prepping on Sunday makes my life a hell of a lot easier the rest of the week! Not having to worry about making sure I have healthy food makes it easy to stay on track. I’m not tempted to grab something I’ll regret later if my ready-to-go food is right there for me to eat. It may seem like taking time on Sunday to do this is time consuming, but take my advice to make meal prep quick and easy.

image1 (1)

5 Steps to Meal Prep Like a Boss

  1. Have your menu in order. Make sure to have a menu planned out for the week. This way you can make a grocery list and assess what you have in your pantry. Doing this will also help you stay on track.
  2. Gather all your ingredients. Go to the grocery store with your prepared list. Going with a list can prevent you from picking up snacks you don’t need! Don’t go hungry either. When you get home set out everything you need to start cooking.
  3. Stick with the staples. Don’t try to make anything too fancy or complicated for the week unless you have a lot of time. Making simple, staple meals will make things go quicker. Think a grain, protein, and veggie for lunches and dinner. Think a combo like oats and berries, eggs and avocado, or chia seed pudding for breakfast.
  4. Cook in┬álarge batches. Make enough grains and veggies for multiple meals. Your meals may get a little monotonous, but you can always add different herbs, spices, and sauces to change it up. If you don’t want to cook everything at once you should at least chop all your veggies for a quick cook during the week.
  5. Have a lunch box or bag. Prepping your meals won’t matter unless you can take them with you and keep them at proper temperatures. Invest in an insulated lunch bag and some ice packs to travel with all your delicious, healthy food!

P.S. Here are some of my favorite recipes to make on Sundays: Easy Egg Bake, Quinoa Breakfast Oats, Goji-Go Trail Mix, and Three Bean Salad.

Raquel

Three Things

threethings1-29

1. Many weight loss tips can be extreme or unacheiveable. These five tips are top notch! Have positive thoughts towards yourself and your body. Take each small goal met as as achievement. Don’t focus on what you think you can’t eat and instead focus on all the delicious things you can eat. Menu planning, grocery lists, and meal prep really do make all the difference. You will be more likely to stick to your plan if you are organized. Make specific, measurable, attainable, relevant, and time-bound goals that will help you reach your overall goal. Lastly, eat fresh, whole foods. This will never change! Fruits, vegetables, lean protein, and whole grains will always be in style. Don’t fall for packaged diet food that can lead you to overeat.

2. Healthy fats were highlighted in my Mediterranean Pesto Bowl this week. Here are five more recipes showcasing healthy fats. Total fat intake should be between 20-35% of your daily calories. Great sources of unsaturated fats include olive oil, avocados, nuts (almonds, hazelnuts, pecans, walnuts), seeds (pumpkin, sesame, flax seed), and fish. Specifically, flax seeds, walnuts, and salmon are high in omega-3 fatty acids. This type of fat has been linked to heart disease, stroke, and cancer prevention.

3. What do you eat when you’re stressed? I tend to go for a cupcake. But, I also go for them as a celebration or needed pick me up. A new poll shows the top five most comforting foods are pizza, chocolate, ice cream, mac and cheese, and chips… Duh. Cravings aren’t necessarily a bad thing. Learning how to work around them and indulge on occasion is key. An ounce of chocolate never hurt anyone – right?!

Raquel