TOP MEAL PREP TIPS FROM THE COACHES
We often think of “meal prep” as a meticulous and time consuming routine that ends in perfectly portioned tupperwares full of your meals for the week. For some, that is the preferred method of meal prep given their time constraints and schedules. For others, meal prep may look totally different and may be more of a “batch prep” strategy. The beauty of a flexible approach to our nutrition is that we have the ability to shape “prep” into whatever fits our needs and our lifestyles best.
We wanted to show the large range of what meal prep can look like for different individuals and their different circumstances, so this week we are sharing our best meal prep tips as nutrition coaches who have our own specific nutrition needs, as well as supporting our clients and their needs.
If you don’t already have it, our Everyday Macros Cookbook is a great resource for making meal prep as simple as possible.
OUR BEST BATCH PREP TIPS
CAITLIN || Meal prep for me currently looks like simply having the things on hand that I know I can quickly grab and create meals with quickly as my busy days arrive. I do far more “day of” prep when I’m going to be out of the house for most of the day with things like quick sammies, wraps, fresh fruits and veggies. Through the years I’ve learned what things are essential for getting me through the day well-fueled and a general rule of thumb for me is: never leave the house hungry or without having breakfast, and have ample snacks/to-go meals on hand. My husband and I keep bars loaded in the pantry, easy deli meats to pull from in the fridge, and generally create our dinners based on what sounds yummy to us that night, while also focusing on protein and veggies or fruits that sound good. Ease. It’s about ease in our house, and nourishing ourselves well really doesn’t require much of our time at all these days.
DIANA || My favorite way to keep meal prep streamlined and easy is batch prepping from a rotating menu. Instead of making a bunch of different recipes that call for lots of different ingredients, I make 2-3 protein options for the week (always crock-pot shredded chicken; usually another option in the crockpot or a marinated option, like chicken thighs or tofu for quick cooking at meal time); a big batch of roasted veggies (usually whatever is seasonal from the farmer’s market) or stir-fry veggies (I use frozen when the farmer’s market is out of season); roasted potatoes, and typically a big batch of a grain, like rice or quinoa or protein pasta. Having containers of already cooked options in the fridge allows me to mix and match to create meals throughout the week. I make them different by adding different condiments or toppings, like avocado, nuts, cheese, etc.
KATE || My meal prep is pretty non-existent. I try to keep my fridge full of veggies and some protein sources (ideally cooked chicken, eggs/egg whites, and tuna at the very least), but because I work from home, prepping meals doesn’t feel necessary. Instead, my best tip is to try and stick to a meal schedule. For me, that usually looks like post-workout breakfast, a lunch break around 2pm, an afternoon snack, and dinner + dessert. Having set meal times in my mind helps me avoid the “WFH curse” of either going far too long without eating and then turning into a hangry monster and then eating everything in the pantry OR just meandering to the kitchen and snacking all day instead of eating any truly substantial meals.
KENNY || Your food environment can contribute to or inhibit your efforts to reach your goals. With that thought in mind, my food prep tip is to keep your fridge and pantry stocked with foods that you like and foods that make it easier to eat for your goals. I move a lot and therefore need a lot of calories, usually in the form of carbs. You better believe I have 6 different boxes of cereal in my pantry right now so that I can have a bowl before I go to bed. To me, there is no better quick form of carbs and I don’t stress over a few bowls of Trix or Cinnamon Toast Crunch because the majority of my food comes from less processed sources.
Find foods that you like and that work for you and your body, then make sure to keep your food environment stocked with those foods. Taking the time to set up an optimal food environment will make it much easier for you to whip up meals and snacks that are in line with your goals.
KIMBERLY || Don’t forget your weekends! Oftentimes we have meals planned for the work week, but wake up on our weekend days without our normal food routine in place. Weekends do not have to be stressful in terms of meal planning and do not have to look drastically different from work weeks. If you have more time to cook on your days off or want to switch things up, swap out specific macronutrients but keep your overall meal structure in place. Normally have a breakfast sandwich in the morning? Swap out the english muffin (carb) for Kodiak protein pancakes (carb) and plate it up with your usual eggs + turkey sausage. Normally have a chicken burrito for lunch? Swap out the chicken (protein) for ground beef (protein) and now you have a completely different tasting burrito without having to think of a new lunch menu from scratch (hello, variety!). Keep whatever works for you during the work week rolling into the weekend to maintain efficient decision making and avoid unnecessary food stress.
WHITNEY || My general approach to meal prep is to cook/chop/prep anything that I simply wouldn’t prioritize making on a busy day. I’ll always find a way to fit in plenty of carbs, but protein and veggies are easy for me to skip if I don’t make sure they’re convenient.
I recently purchased a few produce saving bins (that I picked up at TJ Maxx for even cheaper than Amazon!) and they’ve been instrumental in getting me to eat more fresh veggies. I do find that my chopped vegetables stay good for longer in those containers, which makes it convenient to throw together salads or snack on produce throughout the week . I’ve also rearranged my fridge so my fruits & veggies are at eye level, and my condiments are in the drawers. (I’ll always go looking for salad dressing. Chopped carrots? Not so much.)
Also: even though meal prep is a solid habit at this point, it’s often still kind of a drag (especially in combination with the “Sunday scaries”). I recommend setting up your TV to face your kitchen or blasting your favorite music while you get through it. I love to cook, but meal prep still feels like a chore. But that couple of hours of work on Sunday means I don’t have to think about it again all week. It’s an investment!
ZACH || Don't underestimate the frozen food aisles. Bags of veggies, rice, grains, etc., are easy to pop into the microwave to ensure you get those vitamins and minerals. Quick protein options like chicken nuggets, meat patties, sausage links, or prepared protein items that you need to warm up can be a complete game changer. Frozen berries or other fruit can easily be added to yogurts, oatmeal, or smoothies, all while helping to avoid food waste and keeping your budget intact.
You can see how wildly different nutrition looks for each of us coaches given our personal schedules and circumstances. We know that nutrition is incredibly individualized, and that is the approach we take when working with our clients. To learn more about our 1:1 Nutrition Coaching and how it may be a good fit for you and your nutrition goals, read more here.
You can also find some other Meal Prep resources here: