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#MealPrep in four easy steps!

Updated on June 7, 2015

All day, every day you're seeing posts about health and fitness on the internet. Pictures of food and people in the gym have become such a fad, that you can barely turn around without feeling the guilt of not joining in! After reading this article, you'll no longer be scared to post your own pictures with #mealprep at the end, and enjoy up to 14 meals in a week, spend around $100, and feel absolutely great about yourself! (even if you did skip the gym.)

Step 1: Make a list

How often do you go to the grocery store intending to purchase one thing, and end up coming home with way more than you needed? Almost every time! Making a list will keep your priorities in order, and ensure that you don't steer your way into the snack aisle. The first thing you want to do is grab a pen and some paper, or write a note in your phone. Any way you do it, it has to be done.

Step 2: Keep it simple!

And stick with superfoods! Pick four proteins, four Vegetables, and four carbs. You will be able to cook them and mix and match them all to have at least 16 completely different meals. I've included a sample of what I pick when I meal-prep. I don't use a lot of crazy recipes, just olive oil or coconut oil, garlic, cayenne pepper, seasalt and pepper. The fewer ingredients in your meal prep the more simple it would be. Also, make sure to buy enough food containers for your meals! My favorite are the glad one's to the right. They're cheap and hold just enough for me.

Protein
Veggie
Carb
Chicken Breast
Broccoli
Quinoa
Raw, peeled Shrimp
Bagged Cabbage Slaw
Whole Wheat Penne
Salmon
Zucchini
Sweet Potato
Lean Round steak
Asparagus
Brown Rice

Step 3: Cook!

Don't worry if you're not exactly Emeril Lagasse! The foods I've listen about can all be cooked Relatively easily.

For the chicken breast:

  1. Make sure the chicken is not frozen and at room temperature.
  2. Take a large skillet with a pan and heat some olive oil. Turn it down to low and toss in some crushed garlic.
  3. Season the chicken with your favorite chicken rub, or just sea salt and pepper.
  4. Put the chicken in the skillet and cover. Turn hear to medium low, and cook approximately 20 minutes, or until 165 degrees Fahrenheit on the inside. You can purchase a meat thermometer relatively cheaply. It is very important to not eat undercooked chicken, as it can make you sick.

For the Shrimp:


  1. Repeat steps 1-3 from above, replacing the chicken seasoning with paprika.
  2. Shrimp cooks relatively quickly, and can be considered done when they turn from clear/grey to opaque pink.

For the Round Steak:


  1. Cut steak into thin strips
  2. Again repeat steps 1-3 from the chicken, replacing chicken seasoning with steak seasoning or sea salt and pepper.
  3. Steak can be cooked to your preference. I recommend cooking until it's a light brown, and the inside is barely pink.

For the Salmon:

  1. You guessed it! Repeat steps 1-3 from above, using lemon pepper seasoning.
  2. Salmon is cooked when it looks cooked. Again, your preference.

* I use the same pan for all the proteins to avoid a big mess, but make sure to rinse it out after each mean to avoid cross contamination.

For the Veggies:

  1. Boil a pot of water with a little salt
  2. The broccoli, asparagus and zucchini can all be boiled Seperately.
  3. They are done when they are tender enough to easily pierce with a fork. Season with salt and pepper to your liking.

* I like to stir fry the cabbage slaw with a little EVOO, S&P and soy sauce. But it can be prepared like the rest of the veggies.


For the Carbs:

  1. Simply follow the directions on the package!


This article is meant to be a guidleine, not exact. Feel free to switch it up and get creative!

Tip: If you like a little more flavor, Hot sauce is the best way to go. It has little to no calories and can dress up almost anything. Just keep a lookout for the sodium content, or you might at well eat a lean cuisine!



Step 4: Portion it out!

I spread all my glad tupperware out on the counter, and split up all the food as it finishes cooking. While doing this, I make sure that no two that are exactly the same, so I can ensure that I have a variety of meals every day.

Voila! You're done! It's all much easier than it seems. Below, I've made a list of some superfoods. Going over them and picking from this list will ensure you get the most from your mealprep. Happy #mealprep-ing!

  • Almonds
  • Asparagus
  • Artichokes
  • Avocado
  • Beans and Lentils
  • Beets
  • Bell Peppers
  • Broccoli
  • Brussels Sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Chia Seeds
  • Eggs
  • Flax
  • Fish
  • Garlic
  • Hot Peppers
  • Kale
  • Mushrooms
  • Oats
  • Olive Oil
  • Quinoa
  • Spinach
  • Sprouts
  • Sweet Potato
  • Chard
  • Tomatoes
  • Wild Caught Salmon

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