With more than 14 million "meal prep" hashtags on Instagram, you've most likely seen a ton of images showing rows of food-filled containers lined up perfectly on the kitchen counter, followed by a plethora of tips and food preparation tips Meal prep-related hashtags and a swipe of a finger to have a chiseled physique to match!
Preparing food for a few days (or even a week) seems like a constant in the lives of those walking around with impressive physiques, but there's more to food prep than preparing clean foods and tossing them in bins. (Though that's a great start!)
Joshua Bailey, personal trainer and chef shares his top tips for preparing meals that set you up for success in the kitchen — we know that's where hard-earned muscles show. So let's get ready!
Food preparation increases accountability that leads to results
You don't have to be 12 weeks away from a fitness competition to get into the meal prepping groove. t only does it save time and money, but it's another way to hold yourself accountable for what you eat.
Although convenience is Bailey's biggest factor, food preparation shines at overcoming spontaneous impulses that lead to unhealthy eating.
"Prepackaged food stops a lot of impulse decisions when it comes to deciding what to eat," says Bailey. "When your food is already prepared and ready, you're less likely to make the decision to stop for something extremely unhealthy like fast food, which of course is quick and easy, but meal prep is a faster, easier, and healthier alternative." ."
Putting the responsibility at your fingertips is simply a matter of taking your time and preparing your food. And it doesn't have to be on Sunday either; Choose a day that works best for you.
“Today, meal prep is the new version of 'fast food' — and when you compare the money and time savings side by side, you quickly realize that meal prep is the way to go,” says Bailey.
Two factors that make a big difference in achieving goals
Beyond servings, it's important for anyone looking to get healthier and leaner to know what's entering the body through extra ingredients and calories like spices and spices.
"When preparing meals, it's important to consider the amount of oils and salts you're adding to your food," cautions Bailey. "Those two things can make a huge difference in whether or not you reach your goals." People are often unaware of the effects high-sodium meals can have on the body, so it's important to be aware of the spices that add them to your food.
Working with a Registered Dietitian or Certified Nutritionist can help get you on track with food preparation, portion sizes, and any other questions you may have in order to achieve successful preparation. You can spice up your spice rack with spices that are low in sodium but packed with flavor to help you stay on course and keep it flavorful.
The first step to personalized meal preparation starts here
There is no magic recipe when it comes to preparing meals. When determining what to fill your meal prep containers with, you should first understand what your goals are.
"The biggest thing about meal prep for yourself is that it should be based on your personal goals and macros," says Bailey. This could be the reason for delays in the results; You could end up consuming too many calories (or not enough) based on your individual stats/goals.
Track your macros
There are a few ways to track macros and learn how to cook meals for your personal goals, such as: B. hiring a professional or downloading a trusted app.
Bailey relies on the popular fitness app MyFitnessPal to track his macros, nutrients, and calories. If you want to try this route, here are Bailey's tips to get you started:
- To start tracking your macros correctly when using MyFitnessPal, first enter your fitness goals.
- Then add your weight, height, body fat percentage, activity level, and how much weight you want to lose or gain.
- From there, track every meal throughout the day from breakfast to dinner, including all snacks.
- You'll also track how active you are, how long you've been training, and what type of workouts you're doing.
Once you know which food portions and macros work best for your goals, you have the secret weapon for food prep: personalized food portions and consistency.
Courtesy of Joshua Bailey