{"id":18482,"date":"2020-02-14T15:50:16","date_gmt":"2020-02-14T21:50:16","guid":{"rendered":"https:\/\/publicaffairs-sme.com\/Community\/?p=18482"},"modified":"2020-02-14T15:50:16","modified_gmt":"2020-02-14T21:50:16","slug":"the-beginners-guide-to-meal-prepping","status":"publish","type":"post","link":"https:\/\/publicaffairs-sme.com\/Community\/2020\/02\/14\/the-beginners-guide-to-meal-prepping\/","title":{"rendered":"THE BEGINNER&#8217;S GUIDE TO MEAL PREPPING"},"content":{"rendered":"<h3>If you want to stay on track with your diet, meal prep is a major key to success.<\/h3>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #000000;\">What&#8217;s the key to making sure your\u00a0eating stays on track? Always have plenty of healthy on hand.<\/span><\/p>\n<p><span style=\"color: #000000;\">You don\u2019t have to be\u00a0training for a competition to be the type of person who plans out their\u00a0<a style=\"color: #000000;\" href=\"https:\/\/www.muscleandfitness.com\/nutrition\/lose-fat\/7-fast-food-options-wont-ruin-your-diet\" target=\"_blank\" rel=\"noopener noreferrer\">f<\/a>ood choices. Knowing exactly what extra ingredients are in that\u00a0chicken dish or how much fat goes into the salad dressing can go a long way toward helping keep your calories in check and your macros in line with your goals.<\/span><\/p>\n<p>In fact,\u00a0research\u00a0from\u00a0Johns Hopkins found that subjects who cooked their own dinner six to seven times a week\u00a0consumed fewer calories,\u00a0fat, and\u00a0sugar on an average day compared with those who only cooked dinner once a week or less.<\/p>\n<p>Having your food ready to eat when hunger hits will also keep you from bingeing on snacks or prepackaged convenience food. As both a nutritionist and an\u00a0IFBB figure pro\u00a0I not only encourage my clients to organize their meal prep in advance\u2014I also practice what I preach. Here are my top tips for keeping your menus on track and your\u00a0body adequately fueled.<\/p>\n<p>&nbsp;<\/p>\n<h3 class=\"slide-title\">Step 1:\u00a0Organize Your Meals<\/h3>\n<div class=\"slide-description\">\n<p>Plan on eating about every three hours, with either six small meals a day or three main meals (breakfast, lunch, and dinner) and\u00a0snacks in between. Organize each eating opportunity around a quality\u00a0protein\u00a0(chicken, fish, or beef), a complex\u00a0carb\u00a0(sweet potatoes,\u00a0brown rice, or fresh steamed vegetables), and some\u00a0healthy\u00a0fats (avocado,\u00a0olive oil, nuts, etc.).<\/p>\n<\/div>\n<p>&nbsp;<\/p>\n<h3 class=\"slide-title\">Step 2:\u00a0Hit The Grocery Aisles.<\/h3>\n<div class=\"slide-description\">\n<p>Make sure you have a list in hand with all your necessities. Try using an\u00a0app\u00a0such as\u00a0AnyList, which allows you to easily share your must- gets with your spouse or roomies so everyone knows what you need. Some staples to keep on hand:\u00a0canned foods<span class=\"ae-compliance-indent ae-new-window\">.<\/span>\u00a0like\u00a0tuna\u00a0and beans, frozen veggies to use in a pinch, and high-protein or brown-rice pasta.<\/p>\n<\/div>\n<p>&nbsp;<\/p>\n<h3 class=\"slide-title\">Step 3:\u00a0Get Creative<\/h3>\n<div class=\"slide-description\">\n<p>Experiment with\u00a0low-sodium,\u00a0low-sugar<span class=\"ae-compliance-indent ae-new-window\">.<\/span>\u00a0seasonings, such as turmeric, sesame\u00a0seeds, or spice blends. Try mixing different veggies together (onions and mushrooms, tomatoes and bell\u00a0peppers) to add color and variety. Use flavored vinegars and hot sauces, but be careful of added sugars, and look for hidden sources such as high-fructose\u00a0corn syrup\u00a0and artificial additives.<\/p>\n<\/div>\n<p>&nbsp;<\/p>\n<h3 class=\"slide-title\">Step 4:\u00a0Portion It Out<\/h3>\n<div class=\"slide-description\">\n<p>Weigh and measure your food to keep your serving sizes in check and to ensure your\u00a0macronutrients<span class=\"ae-compliance-indent ae-new-window\">.<\/span>\u00a0meet your needs. Aim for three to five ounces of\u00a0protein, 1\u20442 to 1 cup of complex carbohydrates, and1\u20442 to 1 tbsp of\u00a0healthy\u00a0fats, like\u00a0olive oil\u00a0or\u00a0coconut oil, per meal. Pack up fare in easy-to- transport containers and use food-cooler bags to keep your stash safe.<\/p>\n<\/div>\n<p>&nbsp;<\/p>\n<h3 class=\"slide-title\">Step 5:\u00a0Stay Prepared<\/h3>\n<div class=\"slide-description\">\n<p>When you don\u2019t have a chance to grab a full meal, keep some emergency\u00a0healthy snacks<span class=\"ae-compliance-indent ae-new-window\">.<\/span>\u00a0on hand. These can include a\u00a0shaker cup\u00a0with some quality whey\/casein\u00a0protein powder\u00a0in a plastic baggie (just add\u00a0water\u00a0or\u00a0low-fat\u00a0milk\u00a0or\u00a0almond milk\u00a0when you\u2019re ready to sip), some mixed nuts and\u00a0fruit, or a few quality high-protein\u00a0energy bars.<\/p>\n<\/div>\n<p>&nbsp;<\/p>\n<h3 class=\"slide-title\">Sample Prep Menu<\/h3>\n<div class=\"slide-description\">\n<h3 role=\"heading\" aria-level=\"2\"><strong>BREAKFAST:\u00a0<\/strong><\/h3>\n<div>Oats with scrambled egg whites and berries. Or scrambled eggs on sprouted-grain bread with a side of fruit (melon or berries).<\/div>\n<div><\/div>\n<h3 role=\"heading\" aria-level=\"2\"><strong>LUNCH:\u00a0<\/strong><\/h3>\n<div>Grilled shrimp over salad and balsamic vinegar with avocado. Or grass-fed beef burger in a low- carb wrap with lettuce, tomato, and mustard.<\/div>\n<div><\/div>\n<h3 role=\"heading\" aria-level=\"2\"><strong>DINNER:<\/strong><\/h3>\n<div>Salmon fillet with brown or white rice and green and yellow zucchini noodles. Or grilled chicken breast over quinoa with grilled eggplant and asparagus.<\/div>\n<div><\/div>\n<h3 role=\"heading\" aria-level=\"2\"><strong>SNACKS:\u00a0<\/strong><\/h3>\n<div>Fresh fruit with cottage cheese (1%, no salt added) and 1\u20444 cup of mixed nuts or almonds. Or whey-protein shake blended with ice, PB2, a small banana, and almond milk.<\/div>\n<div><\/div>\n<h3 role=\"heading\" aria-level=\"2\"><strong>TOP 12 FOOD PREP LIST\u00a0<\/strong><\/h3>\n<ul>\n<li>Oats<\/li>\n<li>Eggs<\/li>\n<li>0%-fat plain greek yogurt<\/li>\n<li>Chicken breast<\/li>\n<li>Fish<\/li>\n<li>Grass-fed beef (fillet, flank, or sirloin)<\/li>\n<li>Mixed salad greens<\/li>\n<li>Vegetables (broccoli, asparagus)<\/li>\n<li>Beans<\/li>\n<li>Berries, apples, melons<\/li>\n<li>Brown rice or quinoa<\/li>\n<li>Sprouted-grain bread (such as Ezekiel)<\/li>\n<\/ul>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>If you want to stay on track with your diet, meal prep is a major key to success. &nbsp; What&#8217;s the key to making sure your\u00a0eating stays on track? Always have plenty of healthy on hand. You don\u2019t have to be\u00a0training for a competition to be the type of person who plans out their\u00a0food choices. [&hellip;]<\/p>\n","protected":false},"author":30,"featured_media":18486,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"lazy_load_responsive_images_disabled":false,"footnotes":"","jetpack_publicize_message":"THE BEGINNER'S GUIDE TO MEAL PREPPING","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"_wpas_customize_per_network":false},"categories":[43],"tags":[53],"class_list":["post-18482","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-befit","tag-influencer"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>THE BEGINNER&#039;S GUIDE TO MEAL PREPPING - Exchange Community Hub<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/publicaffairs-sme.com\/Community\/2020\/02\/14\/the-beginners-guide-to-meal-prepping\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"THE BEGINNER&#039;S GUIDE TO MEAL PREPPING - Exchange Community Hub\" \/>\n<meta property=\"og:description\" content=\"If you want to stay on track with your diet, meal prep is a major key to success. &nbsp; What&#8217;s the key to making sure your\u00a0eating stays on track? 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