Tips to plan your weekly meal prep better

meal prep
meal prep

Why is meal prepping important?

It helps you stick to your diet. Planning ahead also gives you lots of healthy options. It also makes it easy to manage your hunger because you stop eating when you’re too hungry, which can often lead to overeating.  Meal prepping is also a great time saver! Since you have pre-chopped or cooked your meals in advance, you can use the time you’d have spent cooking either working out or resting. You also save money – having pre-made meals readily available means fewer orders and trips to the canteen!  

READ MORE: This is what you should eat for weight loss

How do you figure out portion control?

Your hands can be a helpful guide for portion sizes. Different food groups correspond to various shapes and parts of your hands. Roughly, each meal should consist of the following: High-protein foods such as meat, fish, poultry and beans should be a palm-sized serving. A fist-sized portion of vegetables and salads is sufficient, high-carb foods such as whole grains and starchy vegetables can be a one cupped-hand portion, and a one thumb-sized portion of butter, oils and nuts (high – fat foods) will do. 

What mistakes do people make when it comes to meal prep?

People assume that meal planning can happen in an afternoon; hence the process ends up overwhelming. Meal planning takes time, which is why you must use the weekend to spread out the planning, grocery shopping, and meal prep. It will make it feel more achievable and sustainable in the long run.

Others pick recipes that do not consist of what they need. This then results in them being unsatisfied, frustrated and hungry. This is why you must write down a list of what you want the recipe to do for you; for example: it must take 30 minutes to make, or that it must be vegetarian.

READ MORE: Want to tone your butt? Here’s what to eat and avoid

Also batch-cooking one thing for a whole week isn’t for everyone; it can get boring and tedious. Rather batch-cook a new meal every three days, rather than trying to do everything at once. Or, try cooking one protein and keep mixing up your grains. It’s all about finding what works for you.

What should we not compromise on when it comes to meal prep?

Never compromise on the quality of the food. Each meal must contain healthy carbs, healthy fats and protein. 

READ MORE: Recipe: a refreshing carrot and cucumber smoothie recipe

Any extra tips for meal prep beginners?

·      Establish a routine. It might take some time to figure out what works for you, but keep experimenting – and don’t be hard on yourself.

·      Think of “cheat meals”  instead of “cheat day” – and indulge during lunch time, preferably.

·      Stock up on kitchen essentials, such as containers, mason jars, blender or food processor, just to name a few.

·      Make sure that your containers are BPA free, freezer and dishwasher safe, microwavable, stackable and reusable.


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