Donald šŸ Grandy PN

5 years ago Ā· 1 min. reading time Ā· ~100 Ā·

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Weekly Meal Prep

Weekly Meal Prep


Check out these time-saving weekly meal prep strategies, used by Precision Nutritionā€™s most successful clients. And learn how they can help youĀ prioritizeĀ healthy eating too.


HOW TO MASTER MEAL PREP Try the make-ahead strategies used by Precision Nutrition's most successful clients and you'll always have healthy food on hand. WHAT A HEALTHY MEAL LOOKS LIKE Before mastering meal prep, learn what, and how much, to eat Lean proteins 1-2 palms* ) Vegetables 1-2 fists Carbs 1-2 cupped hands Fats 1-2 thumbs LOOK AHEAD Jot down ideas for your pre-prepped meals Keep this general; nothing five-star For which busy days in the coming week will you need pre-prepped meals? SHOP FOR INGREDIENTS COOK FOR f=) he Or Jon's Chil below THE WEEK Cook time-consuming meal components: chicken, veggies, potatoes, etc. Buy the ingredients for your pre-prepped meals STORE IT CONVENIENTLY Pack your prepped food in stackable clear contaners and make them accessible in the fridge. Soak hearty foods like whole grains, beans, and oats to save up to an hour of cooking time. GRAINS OATMEAL BEANS Pour 1 part beans into a large bowl. Dump slow-cooking whole grains (like spelt, barley, or wheat berries) into a arge bowl n a jar, combine equal parts rolled oats, milk, and plain yogurt (generally 1/3-1/2 cup each). Cover with 4 parts water. e Leave them on the counter overnight = Discard soaking water and pour 1 part soaked beans into a pot; cover with 3 parts fresh water and boil until tender, 4560 minutes Cover them with a couple inches of water. Mix in healthy toppings like fresh or dried fruit, nuts, seeds, spices and/or proten powder. Cover and store in the fridge overnight. Leave them on the counter overnight. T= Enjoy for breakfast warm or cold Discard soaking water and pour soaked grains into a pot; cover with two inches of fresh water and boil until tender, 1560 minutes. IN THE MORNING Do quicker prep tasks like washing, chopping, boiling, and toasting @ WORK WITH PUTITON YOUR ROUTINE THE CALENDAR Parr food prep with a dally So you won't forget — and activity like your morning you can reschedule if the coffee, making lunches, unexpected comes up. 15 or watching the news minutes should do the trick. PREP IN BULK Slicing a few carrots is as fast as slicing one. Same with toasting almonds or chopping herbs TWO FOR ONE Prep foods that will keep for a day or two, but not longer. BREAKFAST Scrambling eggs on Monday? Whisk six eggs instead of two, and store the extra liquid for Wednesday's omelettes. Slice cucumber for today’s hummus wrap, and extras for tomorrow's salad. - & DINNER Wash and chop kale for tonight's couscous, and extra for tomorrow's orzo salad IN AJAR Keep these pre-mixed meals handy at home or work for instant breakfasts and lunches OATMEAL SALAD Greens Toppings Dressin Pour a serving of salad dressing into a large jar. Add toppings like sliced veggies, nuts, and cheese, then top with lettuce. Seal lid and store upright Shake and eat In a large jar, combine uncooked oats with toppings like nuts, seeds, dried fruit, and spices. At breakfast time, simply scoop a serving into a pot, add water, and cook DR. JOHN’S CHILI Make it on Sunday and keep it in the fridge for fast meals all week long INGREDIENTS ® > A ( BD G cx) or 4 tbsp chil powder 2 2 large tomatoes, chopped 12 cup cashew meal 4 Ib extra lean ground beef (36%) Zo 1 tsp cumin 2 tsp paprika 2 large onions, chopped «i = 4(15 1/2 ounce) cans kidney beans, drained and rinsed 6 garlic cloves, chopped 1 tsp celery seed 1 tsp fresh ground pepper a0 2 (46 07) bottles vegetable juice, spicy hot 1 1b carrots, peeled and shced 4 bell peppers: (green, red, yellow, orange) cut nto 1/24nch squares INSTRUCTIONS S@ oT Brown ground beef over high heat with garlic and onions. Add spices and fry for 2 minutes. Pulse cashews in a blender until a grainy meal is formed Add browned beef, beans, tomatoes, carrots, peppers, and vegetable juice to a very large pot and bring to a boil Reduce heat to simmer. ‘wr Stir cashew meal into chili, cover, and simmer for an additional 30 minutes MAKES 10 SERVINGS. No need to try all these strategies. Start slow, and do what works for you. Once you get in a rhythm, prepping meals in advance is really easy.


Try to set aside 2-3 hours once a week to do the following.


  • Look ahead to your upcoming schedule and see whatā€™s happening. What nutrition challenges or opportunities might pop up? Where might you need some special preparation in advance? What are the quiet and busy times? Etc.
  • Come up with a general menu for at least the next few days. It doesnā€™t have to be anything in-depth. Just get a basic sense of the food you might need to have on hand for the week ahead.
  • Build your shopping list from your menu. This will help you be as effective and efficient as possible when you hitĀ the grocery store, and youā€™ll be less tempted to buy random (and non-goal-supporting) things.
  • Hit the grocery store. Stock up on what you need for the week. Consider grabbing a few extra ā€œjust in caseā€ emergencyĀ items as well, such as canned beans, frozen vegetables, or other easily-stored healthy options that you can use in a pinch.
  • Once youā€™re back home, start prepping and cooking. Whip up a batch of lean protein ā€” for example, by grilling or roasting several chicken breasts/thighs at once. Try some one-pot meals that can be easily cooked in a slow cooker, then divided into containers to be frozenĀ or refrigerated, such as soups, stews, curries, chili, etc. Wash and chop veggies.

The bottom line: Do what works best forĀ youĀ ā€” your life and your goals.

You can mix and match all of these food ritual options, in any way that works for you.Ā Anticipate, plan, strategize. This is the way of (what we call) theĀ ā€œPN warriorā€.Ā Have fun!


Donald Grandy

Brand Ambassador
beBee.com

Precision Nutrition Certification - Pn1

Sport and Exercise Nutrition Coach

dongrandy@gmail.com

This content is strictly for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions or starting an exercise routine. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any lifestyle program.






#Discard #Precision Nutrition #Weekly Meal Prep #juice #Whip
Comments

Donald šŸ Grandy PN

5 years ago #2

Thanks for sharing with your students Bill Stankiewicz, \ud83d\udc1d Brand Ambassador#1

Bill Stankiewicz

5 years ago #1

COOL!!! i shared with my students too and all makes good sense. THX for the Buzz!!!!!!!!!!!!!!!!!!!!!! Best, Bill Stankiewicz Managing Director APICS BOARD Savannah Supply Chain Office: 1.404.750.3200 Info@savannahsupplychain.com www.savannahsupplychain.com www.beBee.com USA Brand Ambassador www.1millioncups.com/Savannah Startup Community every Wed@ 9:00am at 2222 Bull Street

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