Easy 4-Step Guide to Meal Prep

HAPPY SUNDAY! Or shall I say meal prep Sunday?? I know the sound of meal prepping can make you a little anxious or even overwhelmed, you may even ask yourself what meals should I eat? Do I eat the same meal everyday? How much food should I buy? Am I going to have time to cook everything??

Don’t worry because today, we’re going to break down exactly how you can set yourself up for a week of successful eating in FOUR easy steps! Now keep in mind that your goals may be different from the next, but our goal at 4U Fitness is to provide you with the education to support your workout program and to lead you into a sustainable healthy lifestyle!

STEP 1:  Pick your recipes.

 The way you can choose your recipes can be simple. Firstly, all of the recipes provided by Nina at 4U Fitness are categorized by EntréeRest DayTraining DaySnacks and SidesEasy enough. A majority of the Entrees include a balanced portion of proteins and fats, and veggies or carbs can always be added! Not to mention, most of the recipes are portioned for at least 2 servings and have all the macros listed for you already!

This step will be the one that will help you organize all of your meal prep for the week, so think about your upcoming week and what kind of workouts you have scheduled and what days will be your “rest” day!

Nina says “you will always want to choose at least two Rest Day recipes because you will have at least 4 days of “rest” (aka low-carb days).”

STEP 2: Make the Grocery List.

Based on the recipes you choose for the week, add these items to your essentials. And always refer to our Kitchen & Pantry Guide that your trainer provided to you. Think about whether you want to make the servings it already has laid out for you of if you want to double the amount to last you the whole week.

Another thing you want to think about is quick meals you may want to make on the fly (anything fresh like seafood should be prepared in this manner).

Here are some things that are ESSENTIAL to have on hand because they won’t go bad:

  • Frozen veggies & Frozen Fish for those quick busy night meals
  • Protein Powder for when life just happens and you couldn’t get all your protein in for the day
  • Free Range/Omega-3 eggs for fast omelets.
  • Coconut Oil or Flaxmeal to give your low-calorie day a boost of nutrients

Here’s an example of a Sunday Meal Prep Grocery List:

STEP 3:  Set aside a time and day(s) to make your grocery trip!

You may find that you need to make more than one stop. So if you plan accordingly, you can actually save time! Try to go the night before you plan to cook your meals, it’ll save you time and you will get a nice break instead of doing it all at once and getting overwhelmed!

Some go to stops for your grocery haul are: Trader Joes, Publix, Whole Foods & Sprouts!

(word of advice: eat a snack before going shopping, HANGRY shopping is no good!)

STEP 4: Time to Prep your MEALS!

Plan for at least a few hours to knock out your recipes. This time is SO WORTH IT because you won’t have to spend any additional time during the week worrying about your meals! You’re being very efficient with your time AND money!

Remind yourself that you are securing your body and with the best choices it can have! At first you may think you’re spending a lot of money and your time, but in the end think about how much you can be potentially saving on health care! Just imagine how healthy you are going to be as you approach your 50’s, 60’s, 70’s… because of your choices NOW!

Of course the little thing called life gets in the way, but remember something is better than nothing!


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