How to Win at Meal Prep
28 Sep 2017
When it comes to healthy eating and sticking to a clean diet, my motto has always been, “Fail to plan, plan to fail”. In other words, setting time aside each week to plan your healthy meals in advance is the key to ensure long-term weight management and success.
When Sundays come around, I always say this is the best time to browse online, look through recipe books and plan your healthy meals and snacks for the week ahead. I know this might feel like a chore, but the more you do it, the easier it’ll get, and it doesn’t have to take long. Plus, your body will thank you for it! In my opinion, planning meals ahead of time, rather than swinging past the grocery store at the last minute, is one of the best ways to ensure a week of healthy, homemade food, for you and your family. Here’s a few healthy meal ideas to get you started:
Power breakfast smoothie
I don’t know about you, but I like to start my week feeling strong and ready to tackle whatever the week throws at me. One of the best ways to do this is with a power smoothie, packed with raw ingredients for an antioxidant boost.
To save time and stress on a Monday, I always prep the ingredients the night before and store them in my handy Sistema containers, so they’re fresh and ready to blitz the next morning.
For my delicious breakfast smoothie, you’ll need:
- 1 frozen banana
- A handful fresh mixed berries (to freeze)
- A handful of spinach or kale (I wash my veggies in an apple cider vinegar solution to remove pesticides and keep it fresher for longer. All you need is a quick wash and rinse and you’re good to go.)
- 1 scoop protein powder (Today I’m using Biogen Vegan Pro Chocolate)
- And lastly, you can add half a cup of milk or yoghurt of your choice. I like to use almond milk.
Snacks on the go
If you want to avoid those mid-morning or 3pm energy slumps, I suggest having a variety of healthy snacks on-hand. This will help to keep your sugar levels stable so you can steer clear of those pesky sweet cravings.
One of my favourite go-to snacks is cottage cheese with crudités. It’s easy to prep and store and Bella loves it too, so we’ll often enjoy this snack together. I always keep my cut-up fruit and veggies fresh in my Sistema containers, even when I’m on set or out at shoots.
I also love a good old apple with peanut butter, or a handful of mixed nuts and seeds with a small portion of dried fruit.
Sistema makes it easy to store snacks, thanks to their popular Klip It containers. The Snack n’ Nest containers from the To Go range is fantastic because they’re seal-tight and stackable so you can pack a variety of snacks on the go and they’re convenient to carry. The blue Klip It range is also super-handy to have on-hand because the range includes rectangular, round and utility containers to store and carry baked goods, such as my famous Caprese egg muffins.
Lunch on the run
For lunch, I love nothing more than a large salad made with a variety of fresh greens, loads of veggies and some roasted nuts and seeds or a small portion of cheese for protein. Rather than relying on store-bought salads, I prep mine the night before and it stays fresh for ages thanks to my handy Sistema container. If you’re not a big salad fan and prefer something more substantial, you could always have a salad wrap with healthy, fresh ingredients or buy a loaf of homemade sourdough or rye bread and make your own open sandwiches with seeds, cottage cheese and fresh salad ingredients.
You don’t need to put too much pressure on yourself to cook elaborate meals in the week. Aim to keep it simple, tasty and healthy.
After a long day, there’s nothing better than coming home to a fridge with prepped ingredients for a quick, healthy dinner. If I’m not using my U-Cook service that evening, (read more about it here. I’ll opt for something delicious like the butternut and cranberry quinoa salad from my Elimin8 plan. It’s so easy to make, it’s ideal for a mid-week meal.
All I do the night before is prep and cook the butternut and quinoa as these take the most time and the following evening I make the dressing, add the rest of the ingredients and voila, my family and I get to sit and eat in record time!
Check my video on how to make my power smoothie, as well as how to prep and pack meals for the week ahead: