Midweek Meal Prep Like A Boss

I’m a huge fan of any and all BuzzFeed articles. I think those writers are geniuses. Since I was so inspired by their creativity, I decided to create my own list of “hacks” for meal planning. Meal planning can be very daunting when you first start the journey, so I’ve compiled an easy guide to get your started on your healthy way. Here are my top 5.

1. Start Simple: Every Sunday afternoon I boil at least a dozen eggs to get me through the week. Hard boiled eggs are packed with protein and easy to grab on the go (two eggs count as 1 red container on the 21 day fix meal plan). I also cook a bag of carrots (I’m not a huge fan of raw veggies). I eat the carrots throughout the week as a snack with hummus, added to dinner, or plain with a bit of sea salt. Boom, two things made in under 15 minutes.

2. Freeze blend smoothies in muffin tins: What?! Buy fruits, veggies, yogurt, etc. in bulk. Take a few minutes at the beginning of the week to make smoothies. Freeze the blended ingredients in muffin tins so they are ready to just drop in the blender on busy mornings. Two or three  “muffins” make an 8 oz. smoothie.

muffin tin             Photo: Muffin Tin Mania

3. Chop, Dice, Slice, Peel, Spiral the veggies ahead of time: This step is the most painful for me and not because I usually end up cutting myself during the process. Onions are my worst enemy, which means I usually dread peeling/dicing them before cooking.  Meal prep doesn’t mean you have to cook entire meals, simply preparing vegetables ahead of time can save you minutes in the kitchen. Most chopped veggies (carrots, zucchini, squash, onion) can stay fresh in the fridge for a whole week.


4. Keep protein rich snacks on hand: I always portion out my snacks for the week on Sunday. Having high protein snacks (good choice) available may cut down your desire to munch on a pop tart in your time of need (bad choice). Protein is essential for muscle growth & recovery making it the perfect snack for after a hard workout. Check out my blog on quick & easy snacks that pack a protein punch.

5. Meat Meal Prep: We’ve covered our smoothies, veggies and snacks now it’s time to move on to the main course. Save time and add variety to your meals by cooking chicken (or a meat with a similar cook time) three different ways . Line the baking sheet with aluminum foil, then roll up a separate foil sheet to create dividers between the chicken. Each section can now be seasoned a different way without mixing. My favorite seasonings are Jerk, Rosemary and Thyme, and Honey BBQ.

fitmeatPhoto: Fitmen Cook

There ya have it! Follow these 5 steps and you are well on your way to a healthier version of YOU. Questions? Need help? Email me at vphillifitness@gmail.com


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s