Yesterday we covered meal planning; today we’re going to take that one step further and look at prep.
I’m talking meal prep AND I am talking planning how to hit your activity goals prep.
First up, meal prep.
We spoke about making a weekly meal plan yesterday so that you know, in advance, what you’re going to be eating that week AND that you have planning it all to fit your calorie and protein goals. Now we can look at those meals that we have thought out and book in one or two meal prep sessions for the week.
Personally I love a meal prep session on a Sunday afternoon – nothing else much is really happening, my husband is home to be able to entertain our little girl (although she does enjoy helping if needs be). I take a couple of hours and batch make food. I will make up things like bolognese, curry, oven cooked chicken breasts etc I will cook up all in one go then separate them into storage containers of the correct serving size – some of these will freeze – bolognese, curry, sausage casserole and “saucy” type mains take absolutely no hurt in the freezer to use at the end of the week. Things like chicken breasts, I will cook enough for 3 days and store them in the fridge after cooking and cooling. Veggies I like to cook fresh but you could include them in the batch cooking if you’re going to use them in the next day or two. I tend to use microwave wholegrain rice for my meals that require it – 2 minutes in the microwave when you need it then weigh it out to serve. Pasta and jackets I would cook fresh but maybe have portions weighed out ready to go.
Basically, the more prep you can do in one or two short hours the easier your week will be. There is something incredibly satisfying about going to the fridge or freezer on an evening and just being able to take out what you need and heat it up to enjoy something delicious and home made!
Next, activity prep.
It might sound daft but if you make a plan to even do something as small as going for a 10 minute walk on your lunch break the following day you are more likely to go and actually do it! It may take no actual prep at all to make the plan, just know what and when you are going to do it. It may take a little organisation, maybe you have told yourself you will go swimming before work – lay all your clothes out, pack your bag, set your alarm – just make sure everything is ready to go. If you’re planning on going to the gym or a class after work, pack your bag, make sure you have your water bottle, headphones, activity tracker etc all ready just to pick up and take with you in the morning. Maybe your planning involves making sure you have some childcare so you can go out and do some uninterrupted “you-time” exercise – do it, call who you need to, arrange drop off and collection time and then set all your clothes and items out ready (including anything your little one might need while they are apart from you).
These aren’t difficult things to do. Obviously the food prep takes a fair bit more time than the activity prep HOWEVER by doing all of your meal prep in one or two sittings you will find that you have so much more free time during the week – the time that you would usually be making the evening meal, you’ve already done it. This also opens a window of time for you to be able to add some exercise into your day, I know everyone I have ever worked with or spoken to has, at some point, used the excuse “well, I just don’t have any time”. MAKE IT! Make the time, plan your activity, plan your meals and achieve your goals.
Prep, prep, prep. The more you do it, the easier it gets and the more it becomes common play. It can even become something you really enjoy that becomes part of your motivation to do more!