Meal Prep is the cornerstone to get stuck in the dietary or weight loss transformation plan, because, as the popular motivation says, “if you do not prepare, be prepared to fail”.
Meal preparation not only saves time and money, also helps you make healthier choices all weekreducing the temptation of unhealthy foods or convenience.
Follow these 7 tips to become a meal preparation queen And it is never trapped without lunch or snacks aligned with the goals of transforming your body, performance or healthy lifestyle.
Read more Balance your budget and options for healthy foods with these tips
Tip #1: Get the right tools
The first step in preparing lunch is Organization with all the tools you needsuch as plastic containers, freezer bags, mixing cups, measuring cups and spoons, shaker, water bottles, pill boxes and meal bags.
Having these products that are readily available in your kitchen, it will make it easier for you to prepare and the portion of flavors and snacks for next week.
Tip #2: Schedule your meals
Draw your meals for the week, then Make a shopping list according to the ingredients required for each meal. Focus on the main whole food meals, using fresh products as often as possible.
Knowing exactly what you plan to eat and the ingredients needed to make every meal will ensure that you have not caught with objects soon and that you will have enough to meet your daily dietary needs.
Tip #3: Draw a shopping strategy
Use this list in Structure of your monthly shopping requirements to limit trips to the store. Buy long-lasting bulk and non-perishable goods, where possible to save money, with 1-2 smaller stores a week to buy fresh perishable items.
Arrival in shops with a list will also ensure that you do not end up buying things you should not have at home. Be strict!
Tip #4: Hug lot cooking
Batch cooking is a time -saving miracle. Instead of daily meal preparation, spend a few hours at the weekend again in the middle of the week cooking larger portions and dividing them into lots. A popular approach is batch cooking on Sundays and Wednesdays.
It is often as simple as by doubling the recipe and dividing the residues into meal size portions for next week.
You can prepare batches of different base ingredients, such as vegetables or a large bowl of quinoa or brown rice, which are ideal for plaguing salads or cups or serving as a plate.
You can also prepare whole meals and freeze them. Having ready-made meals on your hand also prevents you from ordering or hitting the car on the way home.
Tip #5: Package and freezing
Share some family -sized dinner meals and a few meals for one to put in lunch boxes. Pack these meals in reusable containers or bags.
Place some of these meals in the refrigerator according to your meal plan -You can store cooked foods in airtight containers in the refrigerator for up to 3-4 days.
Batch and freeze the rest in the freezer freezing to thaw and warm up later the week. Just be sure to highlight and date everything when you pack them in containers.
Just remember that certain foods are better adapted to the batch and freezer method. Using incorrect options will probably leave a bronze mess on your plate after reheating your meal.
Avoid frozen cream sauces such as mayonnaise, as they can be separated and turned, while vegetables with a high water content, such as lettuce, cucumber, sprouts and radishes, become frantic and pond. Hard boiled eggs are another no-no as they go rubu.
Batch and freezing tips
- Allow the food to cool properly before placing it in the freezer.
- Freeze foods in realistic portions of size.
- Prevent the burning of the freezer by properly covering the food in airtight containers or plastic wrap.
- Label and date of containers.
Tip #6: Re -eating and eat
Having the most ingredients or whole meals ready to re -heat it translates into faster and easier hours of meals throughout the week, which is ideal for busy timetables.
During the frozen meals, start with a lower temperature. Once it gets out, increase the temperature to reheat the ingredients or meal.
If your meal seems to be removed as soon as it is thawed, don’t get any chance and just rejuvenate something that has been revised. Never rejuvenate foods that just thawed.
Tip #7: Smart Smart
Pack your daily meals in your coolest bag by adding some healthy snacks such as fruits, vegetables, nuts, yogurt or a Biogen lean whey protein rod to avoid temptations.
Carrying a dry service of Biogen iso-what; Complete serum of milk, Lean serum or Vegetable protein In a bottle of shaker is a convenient way to always be a hand snack choice should hit hunger.
The design of meals and the structure of a consistent meal preparation system can help you stick to a better diet plan and keep you focused on your goals, ensuring that you are prepared and ready to face what life throws you during of the week.
Author: Pedro van gaalen
When he does not write about sports or health and suitability, Pedro is probably out of training for the next marathon or the super-marathon. He has worked as a fitness professional and as a marketing specialist and comms. He now combines his passions in his role as a manager at Fitness magazine.
