Meal prep can be a lifesaver when it comes to tracking macros, or eating healthy in general. If you only have time to prep once a week then these tricks will help keep your food tasting fresh all week long.
No one likes soggy salad. Wrap leafy greens or pre-spiraled veggies (i.e. zucchini noodles) in paper towel to keep them crisp for longer. If you take pre-made salads with you, lay paper towel over the top before putting the lid on and store upside down to collect the excess moisture!
Celery, carrots, cucumbers and zucchinis last so much longer wrapped in foil. Store them in your fridge to keep them crisper!
Cut the stems off of herbs and place in a jar or glass with water. Add them to the top of all of your meals to give them a fresh kick.
Cook grains (pasta, couscous, quinoa) and separate them into containers. Allocate 2-3 grams of olive oil to your macros and add them to the grains to stop them from getting dry or sticky. They’ll taste freshly cooked!
Make Freezable Meals
Take some inspiration from the frozen food aisle of the grocery store and make your own macro friendly versions. Don’t underestimate how much you can freeze.
- Cakes and muffins taste absolutely fine after being frozen (this is often done in bakeries to make them easier to cut and decorate!) Freezing them forces you to plan ahead before eating, stopping you from snacking.
- Burritos and enchiladas
- Soups, casseroles, stews, curries, chilies and pasta sauces
- Pizzas (but cook them before you freeze them)
- Fruits and vegetables (you can freeze avocados!)
- Beverages (juices, smoothies, milk)
Immediately after you food prep, freeze down what you plan to eat at the end of the week. Take them out and put them in the fridge the night before and they’ll be ready to reheat, while still being fresh!
Freeze Separate Servings
Cook your soup or casserole and let it cool. Clear out a space in your freezer and then ladle the soup into plastic cups. Freeze them down for about 2 hours. Once frozen, cut them out of the cups and put them all in a large resealable bag. Place them back in the freezer and grab and go.
Food stores better in glass over plastic. Use glass food containers or pick up a box of mason jars for really cheap.
‘1 Pot Recipes:’ Whole Recipes
Prep your entire ‘1 Pot recipes’ (crock pot, stir fry, sauces, soup) and separate the servings into large resealable bags. You can freeze entire week’s worth of prepared recipes in the large size ziplock bags. Freeze and thaw down when you want them.
Prepare your smoothie and divide it evenly into a muffin tray. Grab two chunks of smoothie, add some liquid and blend! Silicone trays are even easier for getting your smoothie portions out.
You can buy home vacuum sealers to store meat, vegetables and recipes. Pick one up for $10-$30 dollars. If you’re doing a lot of vacuum sealing $50-$100 will get you a premium one.
16 Minute AMRAP:
21 Calorie Row
15 Power Cleans 135/95#
Max Unbroken Push Ups
10 Banded Pallof Press Each Side
Kyle H 4+24
Carrie H 3
Bill H 3+43
Adam 4 +10
Max L 4+26
Kyle G 4+16
Bill F 4+31
Sarah W 3+40
D Lay 5
Jason P 3+24
Dave N 2+28
Jen S 3+21