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Gym People Alert! Here Are 10 Amazing Meal Prep Ideas For all of you to Enjoy!

Gym People Alert! Here Are 10 Amazing Meal Prep Ideas For all of you to Enjoy!

No matter if you are a regular gym goer or just an occasional pre-summer visitor like myself, you are probably aware of the fact that only 20% of your results have to do with your workout efforts, while the remaining 80% of your fitness is dependent upon your nutrition. Eating healthy is not only crucial to our physical appearance, but it makes up the majority of our overall health as well, a fact we are all very familiar with, yet, for most of us the frustration comes as a result of not always being able to follow a steady healthy eating regimen. Fortunately, there is solution to all of our troubles, and it is called meal prep. Meal prep has been around for some time allowing athletes, fitness enthusiasts, families and children to stick to their healthy meals of choice, and not to get into a downward spiral of eating out and adding unnecessary calories.

Basic principles of meal prep

Tupperware

Make sure to set out the Tupperware according to the number of days you are going to meal prep for. Be careful with meat, as it usually goes bad after 2-3 days.

Carbs

As carbs take the longest to cook, meal prep best practices show that it is best if you start cooking them first. This way, you will be able to prepare the rest of the food while it is cooked. Best choices for nutrient rich carbs include sweet potatoes, brown rice, quinoa, and yams.

Vegetables

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Vegetables provide most nutrients to your every meal. It is best if you steam them avoiding seasoning that are rich in sodium. You can experiment with different kinds of vegetables to find you most enjoyable combination. By now, the carbs should be cooked, so make sure to leave them to cool as you continue with protein.

Protein

You can prepare your proteins in a number of ways, you can bake, barbecue, pan fry, or broil lean meats such as chicken, ground turkey, fish and lean beef in order to provide your meals with healthy protein.

Assemble

Finally, after everything is cooked and cooled it is time to put all of your ingredients together. You can measure the amount of each type of ingredient according to your nutritional needs.

10 Great meal prep recipe ideas

Time Saving Chicken Meal Prep

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    In order to add variety to your lean meat choices, try this brilliant idea of making three different flavored chicken dishes at the same time.

    Hard boiled eggs in the oven

      Time-saving idea for those of you who enjoy hard boiled eggs but lack time to prepare bigger servings. By preparing eggs in the oven, you can get a good dozen cooked in about 30 minutes while you prepare the rest of the food.

      Freeze blended smoothies in muffin tins

        Another great time-saving idea for smoothie lovers – prepare your favorite smoothies and freeze them in muffin tins. This way you can get a quick tasty breakfast in minutes, just by adding it to the blender.

        Spiral veggies

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          Use spiralizer or simply chop your vegetables ahead of time, place them in Tupperware and keep in fridge for quick dinner.

          Roasted veggies and Chicken Box

            As meal prep is all about saving time and eating healthy, you can additionally cut meal prep time if you roast veggies that take the same time to prepare together. For example, put asparagus, mushrooms and cherry tomatoes in the same pan as they take about the same time to roast, whereas carrots, cauliflower, onions, potatoes and parsnips take longer, so you can roast them together.

            Instant oatmeal jars

               Excellent breakfast idea that will help you prepare delicious and nutritious, energizing breakfast that will keep you full until lunch. Prepare jars of oatmeal, fresh fruit and add different flavors of choice and enjoy your healthy breakfast to go.

              Muffin-cup soufflés

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                Amazing breakfast frittatas you can enjoy entire week. Prepared in advance, they can be good for an entire workweek.

                Chocolate chip cookie dough protein balls

                  Rich protein snack that is easy to prepare and can last up to six days if kept in a fridge.

                  Grilled pesto salmon kebabs

                     Mix it up with protein rich kebabs that can provide protein addition for entire work week. You can either grill or bake them in your oven. If you are using wooden sticks, make sure to soak them in water before so they don’t catch fire.

                    Chopped Asian mason jar salad

                      Jarred lunch salads are a great way to enjoy your home made salads wherever you are. Make sure to place the dressing first, then add sturdier veggies like cucumbers or peppers. Put leafy greens or grains on top. Always put a paper towel on top to soak up the moisture if you plan to store it for a couple of days.

                      Featured photo credit: Pixabay via pixabay.com

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                      Ana Erkic

                      Social Media Consultant, Online Marketing Strategist, Copywriter, CEO and Co-Founder of Growato

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                      Last Updated on December 13, 2018

                      12 Practical Tips To Stay Fit For Christmas

                      12 Practical Tips To Stay Fit For Christmas

                      Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

                      A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

                      1. Eat Before Heading Out

                      First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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                      2. Select The Treats

                      Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

                      3. Avoid Skipping Meals

                      Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

                      4. Drink With Moderation

                      It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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                      5. Be Active

                      You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

                      6. Get Out Of The House

                      Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

                      7. Don’t Skip Your Strength Workouts

                      Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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                      8. Set Realistic Goals

                      You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

                      9. Enjoy Yourself

                      Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

                      10. Drink A Lot Of Water

                      This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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                      11. Eat Less And More Often

                      Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

                      12. Prioritize Your Workouts

                      Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

                      So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

                      Happy Holidays everyone!

                      Featured photo credit: rawpixel via unsplash.com

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