03/11/2025
Be smart when it comes to meal prep š½ļø
Pick things you can PUT together, rather than feel as if you have to cook everything from scratch.
Cooking from scratch is time consuming and not always the āhealthiestā option.
If your goal is to lose weight AND you are busy you need to read this.
This is a typical meal prep week for me. I pick a protein, a carb, a veggie and put them together. These options consisted of:
Protein:
Chicken sausages - 10 mins in air fryer
Pre flavoured chicken - 14 mins in air fryer
Carb:
Root veg mash - from a pack 3 mins to heat up when ready to eat
Rice - from a pack 3 mins to heat up when ready to eat
Veg:
Mixed from a steamer pack - 4 mins in microwave (I took the butter out)
Broccoli - 4 mins microwaved (left in pack to steam)
I put all of these together for my main meals - it took about 5 mins to assemble.
For my snack/sweet options I picked one carby option for pre/post training and one higher protein option for snacks away from training to help me stay fuller for longer.
My high protein option was: (added to a big bowl to mix)
- 1 tub of Isey baked apple protein yogurt
- 4 scoops of optimum whey protein powder
- 4 pink lady kids sized apples
Mix all together then divided into 5 portions.
My higher carb option was:
- 1 tub of Skyr yogurt (lower in protein, higher in carbs and more runny for better texture pre or post training)
- 4 scoops of protein
- 1.5 cups of oats
- milk to help with texture (not too claggy)
I divided this into 6 portions.
All of this took me about 30 mins to cook and put together and it lasted the whole week. It saved money, time and also helped me stay full when I needed to be and fuelled when I needed to be.
Learning about nutrition with me is not about restriction or a series of ādonāt eat this or thatā, is conversations of why and what can help YOU towards your goals.
Nutrition has context and there is NO right or wrong. There is only, how we can make this better to help you achieve your goalsā¦?
#1:1coaching
