Beginner’s Guide to Meal Prep
The dreaded word, Diet! And Where to Begin! There is so much information out there and so many diets that picking (and sticking to) a specific diet can be very overwhelming. We want to simplify things for you and just help you get on track with the basics.
Rule number 1: Be Consistent. Start with making a realistic plan for yourself and stick with it. We are a big believer in the S.M.A.R.T. approach to keep us on track. What we mean by a realistic plan is something that you can actually do. For example, some people might eat 5-6 meals a day but if you have an active working lifestyle, scheduling in time for 5 meals may not work for you, so do not commit to that diet plan. Make a plan that fits into your daily schedule.
Rule number 2: Keep it simple. Having the same thing every day can be boring but you can mix it up by including things you like to eat, that are tasty, and can easily be prepared so you can enjoy it every day of that week. Eating the same things every day will make it easy for you to track your daily carbs, proteins, calories etc. Switching things up every day will make it difficult to track your daily intake and it will be hard to know what is working and what is not.
Rule number 3: Make good choices. This may seem like a minor thing but making the better choice can go a long way. Choosing grilled over fried or choosing water over soda, alcohol or frappes can make a huge difference. Always opt for whole foods rather than processed food. I believe that we all know what the better choice is. What counts is what you look at soda or alcohol and you’re able to say no and go for water instead, that is you making the good choice!
Rule number 4: Be prepared. Make your meals at home and ahead of time. Have enough food with you. If you don’t you could be picking the wrong food to eat and could get “hangry”, I’m sure a term familiar to all. Be prepared so you can avoid getting hangry because when we are hangry, we tend to make bad choices and over eat the wrong food.
Let’s look into some tips and tricks when going grocery shopping. Ofcourse, never go grocery shopping hungry, you will buy more than you need. It’s just never a good idea to shop hungry! I’ve experienced this way too many times and don’t want you all to make the same mistakes. Going back to rule number 1, make a plan of what you want to eat. Make a list of the items you need to buy so you are not strolling and picking up things you don’t need.
Some ladies do half a cup or one cup of carbs, 4 ounces of protein, 1 cup of veggies. This depends entirely on your body and how much you need to eat in order to lose fat, gain muscles and maintain it.
Some sample of plant based Protein food are:
- Nuts and nut butters, especially almonds, cashews, and peanuts
- Peas
- Quinoa
- Spinach
- Tempeh (soy-based)
- Tofu (soy-based)
- Lentils
- Beans
- Broccoli
- Chickpeas
And if you are not vegan/vegetarian, some good animal based protein sources are:
- Chicken
- Tuna
- Egg
- Shrimp
- Turkey
- Beef
- Salmon
Some food that has healthy fats are:
- Avocados
- Butter
- Coconut Oil
- Olive Oil
- Omega-3 Fatty Acids
- Nuts & Seeds
- Pasteurized Eggs
- Grass-fed Beef
And lastly some food examples that are healthy in carbs, like:
- Quinoa
- Oats
- Buckwheat
- Bananas
- Sweet potatoes
- Beets
- Oranges
- Blueberries
As a beginner, you may have more topics you want to read about or would like us to write about. So please feel free to contact us and let us know how we can help make your journey easier.
