• Robin Rhine McDonald

How to Gain Time & Energy with Meal Prep

If there is one thing you can do to dramatically increase your chances of sticking to a healthy diet, it's meal prep.


Now, I know for a lot of people, meal prepping seems daunting and unappealing. Truth be told, I don't meal prep as often as I'd like for that very reason.


But when I actually take the time to plan things out and arrange my schedule to cook meals in advance, I ALWAYS think, "Why don't I always do this?"


Meal prep makes life SO much easier!! In this blog, I'm going to show you exactly how...

Before I give you the steps, let me explain how this will provide you with time and energy. How much time do you currently spend cooking or eating out?


It's likely that your time cooking is comparable to the time it takes you to order food, drive there, wait, etc. Even if you are ordering to your door, there's usually never less than a 30 minute wait.


It goes without saying - when you have a meal prepped, it's just ready to go in 5 min of heating it up. That saves TONS of time. By investing a couple hours on the front end, you save even more hours on the back end.


But how about the energy? Part of the time that you get back from meal prepping comes from the effectiveness that naturally follows an increase in energy.


When you are caught up in eating out and snacking on processed foods, it's likely that you experience a fair amount of fatigue, brain fog, and lethargy. Your body just isn't getting what it needs to fire on all cylinders.


By creating a menu and making a meal prep plan, you ensure that you are feeding your body the nutrients it requires for optimal health and energy.


Without further ado, here is exactly how to set yourself up next week with meal prep!


Step 1: Set a time to plan - about 45 min

I usually do Fridays, that way I am ready to do some prep on the weekend. This process will go faster the more often you do it.


Step 2: Take Inventory - about 10 min

  • Review your calendar.

  • Which days/nights do you have more time to prep?

  • Which nights are busier?

  • Survey your fridge, freezer & pantry

  • What do you have to work with?

  • Make a list.

Step 3: Strategize - 30-40 min

  • Based on your schedule & your available food options, make a menu. (Example: plan to cook on the nights you have extra time and eat leftovers on busier days.)

  • How will you prep?

  • Pre-cook meals?

  • Pre-chop for quicker cooking (great option for those who don't like leftovers)

Step 4: Get your groceries


Step 5: Decide when you’ll cook

  • Give yourself 2-3 hours on the weekend to meal prep, and then choose simple recipes during the week you can make in larger quantities

Step 6: FOLLOW THROUGH


BONUS

Step 7: GRACE

  • You WILL mess up.

  • You WILL have times when you don’t feel like it.

  • You WILL choose unhealthy foods over the meals & snacks you already prepared.

  • GIVE YOURSELF GRACE & get back to it.

Want a training ground to practice this kind of meal prep?

Join the Hope & Health through the Holidays two week course, starting this coming Monday, November 16th!

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* In partnership with 

USANA HEALTH SCIENCES

rhinemcd.usana.com

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