MEAL PREPARATION
'By failing to prepare you are prepping to fail'
Week 4 Challenge
Designate a day this week to do your meal prep.
With just an hour or two in the kitchen, once or twice a week, you can prepare a whole slate of healthy meals and divide them into containers so they are all set for the start of your busy week.
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I believe you cannot be a fiit mama without eating healthily. It goes hand in hand, so make sure each meal is nutritious and colourful like in week 3. That is the purpose of prepping so we can ensure each meal is as healthy as can be.
Why meal prep?
ITS HEALTHY - You know what ingredients you use - no hidden fats, sugars (and we all know sugar is the enemy), artificial colours or preservatives in your food.
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IT SAVES YOU TIME IN THE KITCHEN - The time spent prepping, pays off during the week so you can spend more time with baba on your non-prepping days.
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YOU'LL SAVE TIME SHOPPING - When you batch cook you get away with going to the supermarket only once of twice giving you more time to join in my workouts ;-)
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IT SAVES YOU MONEY - No ordering takeout if you have a fridge with healthy meals.
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ENJOY MORE HOME COOKED MEALS - You get to experiment with different foods ensuring you get a wide source of nutrients from the foods you choose in the supermarket
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YOU TEND TO BUY LESS JUNK FOOD - You spend less time in the supermarket so less time being tempted by those snacks.​
Getting ready to meal prep
STEP 1 - Choose a prep day
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STEP 2 - Create your menu for the week
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STEP 3 - Shop for groceries (don't forget containers and zip lock bags)
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STEP 4 - Chop up, season and store/cook your meals
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STEP 5 - Portion and store your food in fridge or freezer
Ideas for prepping meals
There are many forms of prepping. You can go full out and prep full meals or just cut up onions, peppers, garlic and store them in a tub. It depends on how much time you have. Whatever prep you do will help you in the long term. Block out an hour or 2 in your calendar or pop to the kitchen when baba is sleeping and allocate that time to doing as much prep as you can.
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Chop up some carrots, beets, broccoli, sweet peppers and sweet/new potatoes with some olive oil for some nice roasted vegetables.
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Chop more veg to use for a soup or salad like cucumbers, tomatoes, onions, leafy greens, sweet peppers.
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Portion out smoothie ingredients and put them into individual zip lock bags ready to be put into the blender each day.
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Prepare overnight oats for the next 3 days in storage containers and place in the fridge for you to grab and go.
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Boil eggs to have for breakfast or a quick snack or adding to a salad.
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Cook or season meat/fish so you have your protein ready to go. If you prefer to cook on the day, you can prep your meat by seasoning it, placing it in zip lock bags and putting in fridge or freezer. Defrost over night and place them straight in the oven or air fryer on the day.
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Snacks - prep 7 bags of nuts and dried fruit in a zip lock bag so you can grab and go throughout the week.
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While you are prepping your meals, if baba is weaning, you can prep for them also by cutting up veg, cooking their meat/fish and storing them in fridge/freezer.
