How to transform your life with meal prep

“The dreaded meal prep”—it has a terrible reputation for something so fantastic and rewarding. It’s normal to feel apprehensive or resentful to something unknown to you, but when meal preparation becomes habitual, you can transform your life!

Saving time, reducing food waste and sticking on-track with your nutritional goals are just some of the benefits of this healthy habit. If you only have to prepare and cook food twice or three times a week, you will be rewarded with more time for fitness, relaxation—whatever you fancy. It’s also much easier to prepare ‘complete meals’ that tick the box for nutrition.

My ‘go-to’ meals to prepare are typically rice based, including a variety of vegetables along with chicken. A hearty curry or stir-fry is easy to bulk up with veg and they both taste great the following day or two. Including a nice handful of salad on the side brings freshness to any prepared meal. Sweet potato, couscous, lentils, and beans—there are many foods you can add to stews, curries, dahl’s and the likes to keep your food fun and interesting, while avoiding high sugars and bumping up proteins. Herbs and spices add great flavour without the cost of processed sauces and the likes. If I don’t fancy a hot meal or find myself with a busier week than usual, making tuna or chicken salad is simple: either air-fry chicken or use a can of tuna, add to mixed leaves, with chopped or grated veg and a little drizzle of balsamic vinegar or similar and you have a tasty, filling meal. Homemade veggie burgers (such as bean or chickpea) are fantastic hot or cold with a side salad too. Top tip: add a handful of seeds to your salad too for extra nutrients.

Over-night oats are fantastic to start your day with

Every evening I make fresh ‘over-night oats’ or ‘chia pudding’ topped with seeds, berries and sometimes a spoonful of nut butter. This low sugar, high protein breakfast keeps me full and only takes a minute or two to make. Egg muffins are also a common choice for people on-the-go. For snacks I include carrot sticks, oranges and/or nuts-- and because I have my main meals already prepped, I never reach out for processed foods and I also avoid the cost of eating out.

Be aware of portion size

Here are some other tips that can help keep you on track with your goal.

Invest in quality food containers so you can freeze and re-heat your prepared meals to make life more convenient
Be aware of portion sizes within your meal: you want to avoid high carb or high fat meals; bulk it up with vegetables and protein to stay on track
Research the storage information when considering freezing, refrigerating and reheating your foods
Choose foods you thoroughly enjoy for best results
Think ahead and write a shopping list that includes the ingredients you need, so that you are more likely to make a sustainable routine

There are endless choices when it comes to food prep, that can help you stay fit and healthy while saving time and money too.

AoifeRose O'Brien Personal Trainer

How to Transform Your Life With Meal Prep