Meal prep hacks to save you time

Anyone who knows me knows that I’m a big fan of having my meals all prepped, packed, calculated and tracked for the busy week ahead. Each week I sit down to work out my macronutrient requirements – carbs, fats and proteins – and then work out what food I’m going to eat in order to hit those macros.

But then comes the grocery lists, the cooking, the meal prepping. Obviously no one wants to spend their entire Sunday elbows deep in chicken breast, so I’ve put together a list of meal prep hacks that just might make things a little bit quicker and easier!

  1. Overnight oats

No cooking required and you can make a big batch at the beginning of the week that will last. Grab some rolled oats and pop them in a casserole tray or individual ramekins. Mix with either water or almond milk enough to lightly cover. Add in your choice of fruit and/or nuts. My favourite it blueberries with almonds and desiccated coconut. Let the oats soak overnight in the fridge and enjoy!

  1. Bag up your smoothie ingredients

Figure out the ingredients to your favourite smoothie and then pre package all of the ingredients into individual plastic snap lock bags and store in the freezer.  Doing this will ensure your smoothie is perfectly portioned and ready to go in half the time!

  1. Mason jar salads

Have you tried to pack a salad lunch and been completely turned off by 12pm because its soggy and lifeless? Next time try using a glass jar and layering your ingredients. Dressing at the bottom, sturdy ingredients such a cucumber and capsicum in the middle and your leafy ingredients at the top.

  1. Protein balls!

An essential ingredient to muscle recovery is protein, so make sure you keep your diet enriched with it! Yes its easy to grab a pre packaged protein bar from the supermarket, however some of these are basically candy bars in fancy wrapping. Some are even in excess of 400 calories and very high in sugar! Try to make your own protein snacks using fresh ingredients such as protein powder, peanut butter, dates, coconut, nuts etc, whips up a batch and store them in the fridge for 7 days.

  1. Buy pre cut frozen veggies

My all time favourite lazy girl hack is this one! Always make sure your freezer is stacked with a few different types of frozen vegetables  such as green beans, broccoli, onion, peas, corn or carrot. Grab a handful of this and a handful of that and whip up a quick stir fry!

 

For more advice on meal preppimg or planning send me an email info@thefitnessdiaries.com.au. 

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