Weekly Meal Prep Basics
As a busy entrepreneur, the more organized and prepared I am, the more consistent I’ll be in providing weekly nutritious meals for myself and my family while also achieving my goals.
I’m going to share my top strategies for meal prep that will help you stay on track!
Planning will allow you to feel good about setting the table for the people you care about the most.
How to Meal Prep
The "best" day to prep is the day that works for your schedule. I aim to go grocery shopping on Saturdays (plan and shop) and get my prep done on Sundays (wash, chop, cook).
Most of my week is prepped and ready to go by Sunday night, but I also plan for a Wednesday/Thursday “mini-prep” to make it through my weekend. Planning and pre-logging my meals are truly the only way I hit my macros and feel good about the food I’m feeding my family.
But wait. What are Macros?
Macronutrients, or macros, consist of proteins, carbs, and fats. You can think of them as the building blocks for food, and each of them serves a specific function in your body. This is why you’ll often hear the phrase, “Not all calories are created equal”. While each is important, eating too much or too little of any one of them can lead to an unoptimized approach to nutrition. Let’s take a deeper look at their specific functions.
Protein
Protein helps support the production and retention of lean muscle mass. It also contains essential amino acids that allow your muscle to fully repair and recover from daily use as well as intense training sessions. Lastly, protein is also the most satiating macro, meaning that a diet that is high in protein helps to keep hunger at bay.
Carbs
Carbohydrates are your body's most readily available source of energy. This includes the energy you need for basic bodily functions (ie: breathing, digestion, etc) and living your everyday life, but it is especially impactful for training. For athletes that compete in endurance sports or higher-volume exercise, carbs work to replenish glycogen stores in your muscles that are depleted throughout the session. This translates into better recovery and higher levels of performance.
Fat
Omega fatty acids such as EPA and DHA help to support cardiovascular health, joint health and also aid in digestion. Further, fat-soluble vitamins A, D, E, and K require sufficient dietary fat in order to be properly absorbed by the body. Fats also help to keep your hair and nails strong and promote skin health!
By tracking macros, you are ensuring you’re getting enough of each macro and optimizing your nutrition to support your goals - whether that’s losing body fat, gaining strength and muscle mass, or improving performance in a chosen sport.
While on the surface it might appear as if eating within the framework of a macro prescription would be restrictive, it’s actually quite the opposite. Nothing is “off limits” with a flexible dieting approach and by finding a balance between what you enjoy and what your body needs, you can achieve nutritional freedom while still working towards your goals!
How do I calculate my macros?
Not sure how to calculate your macros? I will always recommend working with a certified coach like me to prescribe the perfect macro set based on your goals! However, this Macro calculator can act as a starting point to provide a range of suggested values for a person's macronutrient and calorie needs under normal conditions. Another epic resource is the Macro Mastery Guide by TWW (view here).
Buy a digital scale
The more accurate you can be about measuring the foods going into your body, the better and more consistent your results will be. It might seem like a lot of extra work, but in actuality, you’re adding an easy step to actions you’re already taking! Simply weigh and record your portions before cooking and you’re all set.
Track your intake with a food-tracking app
My go-to tracker is My Fitness Pal or MyMacros+. Built from the ground up with macro tracking in mind, these apps include a comprehensive food database, easy-to-use interface, food barcode scanner, precise target setting, and much more.
Environment and preparation play such an important role in seeing success with this approach to nutrition. By filling your fridge and pantry with whole, minimally processed foods, you are ensuring you have the tools you need on hand in order to reach your macro targets.
Once again, I am here to assist!
Step 1: Plan Your Meals (15-20 Minutes)
This involves sitting down with notes on my phone/journal and outlining my meals. I usually spend 20 minutes doing this! I have a few go-to sources, starting with my “saved favorites” from Instagram and Pinterest. When I see a recipe that looks simple, healthy and delicious I save it in a category on my IG profile/Pinterest Profile (ex: Buffalo Chicken Salad is saved under “Chicken” and “Salad”).
I break up my meals into different cooking methods to save me time in the kitchen! This allows me to spread out my resources, so I’m not waiting for the oven to be done to put something else in. Time saved in the kitchen from multi-tasking is huge!
Oven recipe like roasted veggies/baked salmon
Skillet / stovetop recipe like ground beef / hard boiled eggs
Instant pot / slow cooker recipe like shredded chicken/soup/stew/rice
Airfryer recipe like another protein/veggie source
Step 2: Write Your Grocery List (5-10 minutes)
Since I do weekly bulk cooking, I know what I have on hand in the pantry or freezer. Building my grocery list each week takes 5-10 minutes. I always start with the recipes I’ve picked and move to other staples or snacks to fill in the week.
Step 3: Grocery Shop: (30-60 Minutes)
If you have access to ordering your groceries to arrive at your home via Whole Foods/ Amazon Fresh/Instacart or other delivery or pickup services then DO IT! When we lived in Seattle I took advantage of this service and it saved me so much time. Now, we live in a small town and this isn’t an option. My point is that there is no shame in taking the convenient option and ordering your groceries ahead of time so someone else does your shopping! Keep this tip in mind when you’re traveling via air or car. I will often order my groceries to arrive at my door by the time we get home from a long trip!
Step 4: Prep Your Ingredients (30 Minutes)
Once I’m home from the grocery store I place everything in the fridge on a Saturday and then on Sunday, I take out my produce, wash it, and prepare it. This includes all the dicing, slicing, and chopping! Here is also a great time to prepare a few extra snacks like carrot sticks and bell pepper slices that I can quickly grab out of the fridge throughout the week to pair with hummus. Setting up for my prep takes 20-30 minutes.
Step 5: Bulk Cook (2 Hours)
Here’s where the magic happens. I have all my ingredients ready, and I dive into whatever recipe takes the longest. My order usually looks like this:
Prep and start the oven recipe
Prep and start the instant pot or slow cooker recipe
Prep and start the stovetop/skillet recipe
Prep and start the air fryer recipe
Bulk cooking four recipes usually takes around two hours. Once all my meals are cooked, I can organize and portion out my servings so they are ready for the week. I also like to spend a few extra minutes logging my food so I don’t have to worry about it during the day. Doing so allows me to spend that time being present for other important things during the week!
My most important takeaway for ensuring I can set our week up for success is being realistic about how much time I truly have to spend in the kitchen. There is always room to simplify. Reach out and book time with me where I can help you plan meals ahead of time and take the stress out of meal prep.
CHECK OUT THESE ADDITIONAL RESOURCES FOR INSPIRATION AROUND EASY MEAL PREP…
Meal Prep Ideas for Everyone
I am in love with thekitchn.com when it comes to everything meal prep! Subscribe to their newsletter and don’t do any more searching. This is your one stop shop for all things meal prep!
The Kitchn on Pinterest- go here first and scroll to see what speaks to you!
The Kitchn: Power Hour Meal Prep
The Kitchn: Mediterranean Diet Meal Prep
The Kitchn: Mediterranean Meal Prep for One
The Kitchn: Week of Protein Packed Meals with Vegetables
The Kitchn: Week of Easy Family Meals
BOOK REC:
How to eat more protein + high protein snack ideas (CLICK HERE)This is my other favorite resource, WAG nutrition (my most recent nutrition certification), for all the tips around our nutrition, sleep, exercise and mindset!
Let me know how your meal prep goes!
XO, Coach Mol
