When we think meal prep, we imagine one day of cooking pots and pots of chicken and rice to put away for the week. Well, it doesn’t have to be as dull as that. Following these 10 steps will get your meal prepping done faster, have more versatile meals, and be nutrient enough to get you through the day-to-day.  
 
1.     How long are you preparing for?
 
A few days? A week? A month? Everyone has different preparation schedules with meal plans. While most of us prepare for the working week, some of us like to freeze meals to have for a little longer than that.
 
This will depend on your storage systems (which we will talk about later), but ultimately you want to consider a few things. Firstly, the used by date (okay so maybe that was obvious), but in all seriousness, some foods may not be able to be stored for long, especially once cooked.
 
Ever felt like the flavour has slightly gone? Well maybe that’s because you prepared wayyy too far in advance.
 
Consider your weekly schedule. Are you working Monday to Friday? Start by preparing Monday to Wednesday, then Thursday to Sunday. This will allow you to have fresher meals, divide your meal prepping time across two days and leave you with more freedom in case some weekend dinner plans come up.
 
2.     Are you sticking to a specific diet?
 
Keto? Well, you’re going to want to keep this in mind.
 
Your diet plans will need to be considered in your meal prep. Ensure that you are covering all the nutritional requirements, have wholesome flavour (don’t cut back on spices) and have enough food to get you going through the day (especially that 3pm craving).
 
MEAL PREPPING IS THE BEST WAY TO STICK TO A DIET. Having this routine and set meals will ensure that you stick to the diet, it also means less distraction with foods you shouldn’t be eating.
 
Tip: only purchase foods part of the meals you are preparing.
 
3.     Have you planned for enough nutrients?
 
This is one of the major keys when meal prepping. Many of us tend to make smaller meals to eat less. That isn’t what meal prepping is supposed to be.
 
You need to ensure you cover all the necessary food groups, that you are getting enough vitamins through your food, and are eating the right amount of calories for your body and your lifestyle.
 
Consider how much working out you are doing. You might need to add more protein to your meal prep, more calories to have the energy to burn.
 
When in doubt, ask your nutritionist to prepare a weekly meal schedule for you.
 
4.     Storage Systems
 
This is probably the most important consideration on the list.
 
Make sure you have access to the right storage. There’s nothing worse than spending hours preparing meals to only have to throw them away.
 
If you’re going to freeze meals, make sure to label them with the date you cooked it.
 
When taking food to work, make sure it is stored correctly, and we’re not just talking refrigeration. Always, and I repeat, always consider how you transport your meals. Believe me, you don’t want that soup to spill in your car, or worse, in your bag… on your laptop.
 
5.     Versatility for cravings
 
We’re only human after all. Naturally, you’re going to have some cravings, when meal prepping consider this, so that you don’t get side tracked and over indulge.
 
Whether you’re on a diet or not, make sure to include some of your favourites in your meal plan, so that when those cravings hit, you’re prepared.
 
Keep it in moderation. Only allocate a small amount of the less nutrient foods. Otherwise, consider more nutritional options.
 
Try to incorporate longer shelf life options. This will prevent the food from going off in case you don’t have those cravings, feel full after a meal and don’t have a snack, or decide to not treat yourself that day (go you for having that determination).
 
6.     Time Management
 
Whether you’re preparing for a few days or a full week, consider how long it’s going to take you to prepare the meals.
 
Have you got all day on Sunday to be cooking for a week? Or would it be better to spread it out across 2 or three days? Consider how you work best, do you prefer to get work done as early as possible, or do you prefer to work in smaller time allocations.
 
Consider the life of the meals too. As mentioned, the storage life is crucial to consider while meal prepping.
 
One way to cheat the process to save time is to purchase prepacked meals. There are many nutritional and flavoursome options on the market, with many local cafes/restaurants producing their own. Always check the nutritional info to ensure that the meals are healthy, and take into consideration the budget.
 
7.     The Shopping List
 
Yes, that budget. Keeping the options wide but the receipt small can be tough, but it doesn’t have to be.
 
Plan in advance to ensure that you don’t need to purchase too much. Keep the higher price ingredients to a minimum, try to incorporate more vegetables into the diet, and less meat. But always consider the nutritional balance.
 
Tip prepare a list of meals for a month. This will allow you to consider your budget in advance too!
 
 
 
 
PLAN PLAN PLAN. That’s the key to successful meal preparation. Consider the above, planning the meals in advance and considering the above factors is crucial to ensure that you stick to your diet, budget and have nutritional meals full of flavour, cooked at your pace!   
 
 
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5 Small Changes for a Successful Home Workout
 
Because home is where the heart is, and it’s more comfortable than a gym
 
Some of us prefer to workout at home, gym memberships can be costly, sometimes the environment is daunting, and, well, it is more comfortable after all. But it doesn’t come without negatives. There are so many distractions, and sometimes we lose track of our routine because we get a little too comfortable.
 
 
1.     Have a dedicated space
 
Have a space in your home that is strictly for working out. Away from the tv, away from the kitchen, and most importantly away from your bed!
 
Having this space can help you associate it with your goals, a place you go to work hard and capture exactly what you want.
 
The space needs to have all your equipment there, enough ventilation, enough room for stretching (because that is super important) and the least amount of distractions. The room can have some speakers so you can blast some tunes to get you hyped up (more on this later), and maybe a little mini bar (with water and protein bars of course).
 
You can even add some motivational quotes or images to the walls, to have your surroundings motivating you.
 
For all the parents reading this, try to find a space that the kids can’t go in. This will give you some time away from them for a little. Otherwise, if you don’t have someone to keep an eye on them, create a little play pen for them to hang out in while you get your sweat on.
 
Tip: Have an outdoor workout space for when the weather is nice!
 
2.     Same time everyday
 
Have a routine. Try and stick to the same time everyday.
 
Working out in the morning is proven to be an efficient way to start your day. If you’re able to get up early and sneak in a workout before work or school, make sure you get up at the same time on every workout day.
 
If getting up early isn’t your thing, schedule your workout for later in the day. Whether it’s a midday 20 minute HIIT (perfect if you work from home, to get you away from the desktop), or an after work hour of cardio, schedule your workout in for the same time everyday and stick to that routine.
 
Make sure it’s scheduled for a time when no other commitments might come up. This way you will be able to get the workout done each time.
 
 
 
3.     Partner up
 
Team up! Workouts are always better when they’re with someone else.
 
Working out with your partner is a proven way to strengthen a relationship. Sharing the process to your goals together can be rewarding. Have your partner motivate you between reps, have them help with the barbells, and try to set a routine that works for both of you.
 
If you haven’t got a partner, or can’t share a routine, try workout with a friend! It’s great bonding time, and besides you can always do a big lunch afterwards! Working out with a friend who has similar goals can make it competitive too.
 
If you don’t have enough room for more than one person, or equipment, try workout over Facetime! Or get a group together and do your home workouts at the same time each week via Zoom!
 
4.     Goal setting
 
Make a list of your workout goals.
 
Create stations within your space that are dedicated to your goals. Have motivational words and images around the space to help you achieve them.
 
Stick a list of your workout goals on the wall and check them off each time you achieve one.
 
Having goals, and achieving one by one, will help you feel better about your workouts. It will keep you motivated to be in your mini home gym each day and smashing out routines!
 
Have the right equipment and apps (check out our one here) to keep track of your goals and workouts.
 
5.     Have a solid playlist, then turn off notifications.  
 
Having the right kind of playlist is crucial when working out at home. Music helps you stay motivated, removes distractions and helps with intervals. Depending on the genre it can even help you feel confident!
 
One thing I like to do is have a few different workout playlists, one for cardio (usually some house) and one for weights (old school hip hop always does the trick).
 
Always turn off notifications. The last thing you need is that ringing mid song when you’re deep into your workout.
 
Tip: don’t like working out to music? Put on a tv show and workout for the duration of an episode. This will keep you focused. This works best for cardio!
 
 
 
So whether you’re working out in your backyard or spare room, have a plan, prepare the space, get a routine and keep your goals in focus. Team up with the right people to keep you motivated and remember to change things up when it gets a little too repetitive.
 
 
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