The backbone of successful and sustainable results is to have a successful and sustainable routine.
If you’re the type of person who loves to spend time cooking meals every day and that works for you, then that is amazing (we probably want to check out your Instagram for some drool-worthy photos). However, if you’re looking to shave some time off meal prep in a way that still keeps things convenient and tasty, this post is for you! The key here is to “keep it simple, stupid,” you know, like from grade school!
So we’re getting down to the basics here, to show you how to make meal prep for the week as quick and efficient as possible.
We recommend choosing three to six options for each macronutrient. Feel free to rotate these sources weekly for variety! For your carbs, allocate half of your sources to veggies and the other half to denser sources such as fruit, oatmeal or sweet potatoes. This way you are providing yourself with options for different hunger levels, as well as including fiber and micronutrients in your diet.
The infographic below is a helpful tool for choosing foods that satisfy each macro type.
Once you’ve chosen your macros, use this WAG Grocery Planner to capture them so you can shop for just what you need!
Protein can be cooked in larger batches and frozen so you can defrost throughout the week as you need! Choose simple cooking methods—you can save on cooking time by prepping your protein in your crock pot or instant pot, roasting veggies in bulk, boiling your sweet potatoes/potatoes and purchasing minute rice and oats!
Since the goal is to ensure you’re still tracking accurately while cutting back on time, this tutorial makes tracing bulk recipes as individual servings easy!
You’ve already chosen your macronutrients for the week. Now it’s time to build your plate! Start by picking a protein source, carb source, veggie source, and a fat source to build your plate.
The exact portions you choose are entirely up to you and based on your macronutrient needs but an easy way to start is to decide how many meals you enjoy eating per day. Then you can divide your macro totals by that number so you have X balanced meals per day.
To stay consistent with simple meal prep, I like to switch things up by adding some seasonings and sauce additions to my meals. Here are some ideas to get you started, but don’t forget to count the calories!
At the end of the day, it’s all about how your lifestyle coincides with the amount of time you can allocate to food preparation. What’s YOUR bottom line? How simple can you make your meals while feeling good, enjoying what you’re eating and still working toward your goals? It may take some trial and error but these little tidbits sure as heck helped me when I started!
If you’re still feeling stuck, read this blog for tips for planning your daily meals or find out how a WAG coach can help you make sure you’re eating enough of the right foods for your specific goals!